Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
Cycling	8	14:40:00	201.85	(13.8/h)	324.85	(22.1/h)	600
Hiking	4	12:15:00	19.14	(38:24)	30.8	(23:52)	2710
Running	13	6:43:00	43.43	(9:17)	69.9	(5:46)	820
Orienteering	4	1:42:59	15.41	(6:41)	24.8	(4:09)	40	33c
Strength	6	39:00
Total	30	35:59:59	279.83		450.35		4170	33c

6:30

0:00

» now

Tuesday May 31, 2016 #

Note

4x1'

8 AM

Strength 3:00 [3]

3x7.

Monday May 30, 2016 #

Note

8x1'

4 PM

Cycling 1:00:00 [1] 22.7 km (22.7 kph) +20m

Easy. Strong winds.

Sunday May 29, 2016 #

10 AM

Running 15:00 [1] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Inov-8 F-Lite 240 #2

Right achilles sensitive, needed a longer warm up.

Orienteering 36:00 [5] **** 8.6 km (4:11 / km) +20m 4:08 / km
shoes: Inov-8 F-Lite 240 #2

Sprint in Steenwijk, distance 6,1km.
Splits

Started too fast, also not used to the early morning heat. Sloppy mistakes in the beginning, then got caught in some traps. Second part better but dying physically. Should've been able to run about 2-3' faster.

Great coursesetting!

Saturday May 28, 2016 #

8 PM

Cycling 1:10:00 [1] 26.1 km (22.4 kph) +40m

Easy tour through Havelte-Oost.

Friday May 27, 2016 #

Note

4x1'

8 AM

Running 35:00 [2] 6.5 km (5:23 / km) +10m 5:21 / km
shoes: Inov-8 F-Lite 240 #2

Body's not used to running this early ;) Right achilles still a bit sensitive. Mostly running on sand and trails in Havelte-West.

Strength 3:00 [3]

3x7.

2 PM

Note

Physio. There's improvement but we both think it would be quicker if I only run 2x per week maximum and do the stretching twice a day like intended.

Thursday May 26, 2016 #

Note

4x1'

3 PM

Cycling 1:10:00 [2] 27.1 km (23.2 kph) +45m

Touring through the forest. Nice day.

Route

Wednesday May 25, 2016 #

Note

4x1'

10 AM

Strength 3:00 [3]

eccentric exercises for calves; 3x7. Started again to prevent injuries.

6 PM

Running 18:00 [2] 3.55 km (5:04 / km) +10m 5:00 / km

Short one.

Strength 10:00 [3]

With exercise ball.

Tuesday May 24, 2016 #

Note

4x1'

9 AM

Running 33:00 [2] 6.4 km (5:09 / km) +15m 5:06 / km
shoes: Inov-8 F-Lite 240 #2

To city centre and back. Probably a little too fast. Right achilles slightly sensitive but could be just stiffness too.

Monday May 23, 2016 #

Note
(rest day)

4x1'

Sunday May 22, 2016 #

Note

2x1'

9 AM

Cycling 45:00 [2] 16.2 km (21.6 kph) +15m

Oss - Den Bosch.

Expected a rainy morning but apart from the occasional drizzle it was fine.

Route

10 AM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 F-Lite 240 #2

Stiff and heavy legs.

Orienteering race 17:22 [4] *** 4.3 km (4:02 / km)
16c shoes: Inov-8 F-Lite 240 #2

Distance 2,7km. Started relatively slow and sped up towards the end. Legs heavy but otherwise didn't feel like a hard effort.

11 AM

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Inov-8 F-Lite 240 #2

12 PM

Orienteering 17:12 [4] *** 4.1 km (4:12 / km) +10m 4:09 / km
17c shoes: Inov-8 F-Lite 240 #2

Distance 2,8km. Running with a bit more effort, but course was harder and streets were slippery now because it had begun raining. Was careful not slip or fall.

Saturday May 21, 2016 #

Note

4x1'

2 PM

Cycling 5:20:00 [1] ** 111.05 km (20.8 kph) +350m

Gorssel - Oss.

Detour via Twello because I had some things to do there. Didn't leave Twello until 17:30. Felt kinda rushed until Oosterbeek where I had some fries and falafel. After that I calmed down and enjoyed the evening. Last 25k were in the dark. Small detour near Megen because I just followed signs instead of checking the map. Finally camped at 0:30.

Route

Friday May 20, 2016 #

8 AM

Cycling 3:20:00 [2] ** 79.2 km (23.8 kph) +30m

Steenwijk - Gorssel. Slight headwind and drizzle. Really enjoyed it :)

Route

Thursday May 19, 2016 #

Note
(rest day)

8 AM

Note

4x1'.

Wednesday May 18, 2016 #

8 AM

Note

4x1'

7 PM

Running 26:00 [2] 5.3 km (4:54 / km) +10m 4:52 / km
shoes: Inov-8 F-Lite 240 #2

Right hip almost not sensitive anymore. Both achilleses seem a little tense, but usually gets better after 10min. Enjoyable run, feeling light.

Tuesday May 17, 2016 #

8 AM

Note

4x1'

3 PM

Note

2nd physio treatment. Shockwave again.

7 PM

Cycling 45:00 [2] 17.3 km (23.1 kph) +45m

Around de Eese. Pleasantly surprised by how lovely these roads are to ride on, had already almost forgotten :)

Monday May 16, 2016 #

9 AM

Note

4x1'

4 PM

Running long 1:20:00 [2] 15.25 km (5:15 / km) +40m 5:11 / km
shoes: Inov-8 X-Talon 212 #2

Body feeling alright after the last two runs, so a bit longer one. Right hip a bit stiff, otherwise fine.

Got attacked by a buzzard again around the 9k mark, same place as a few years ago. Just two attacks this time before I managed to sneak out.

Route

9 PM

Strength 10:00 [3]

core.

11 PM

Note

4x1'

Sunday May 15, 2016 #

1 PM

Note

4x1'

7 PM

Running 32:00 [2] 6.2 km (5:10 / km) +10m 5:07 / km
shoes: Inov-8 F-Lite 240 #2

Legs feeling quite strong. Chilly outside.

Saturday May 14, 2016 #

7 PM

Running 27:00 [2] 5.2 km (5:12 / km) +10m 5:09 / km
shoes: Inov-8 F-Lite 240 #2

To supermarket with a detour and back. Feels like left ankle is already more mobile. Positive!

Friday May 13, 2016 #

8 AM

Note

4x1'

Thursday May 12, 2016 #

8 AM

Note

4x1' ankle stretching

6 PM

Cycling 1:10:00 [1] 25.2 km (21.6 kph) +55m

Easy tour. Little nauseous all day, didn't disappear during training.

Wednesday May 11, 2016 #

10 AM

Note

4x1' ankle stretching

11 AM

Strength 10:00 [3]

Core exercises.

9 PM

Running 30:00 [2] 5.8 km (5:10 / km) +5m 5:09 / km
shoes: Inov-8 F-Lite 240 #2

Late evening run when the temperature was down a bit again. Feeling quite alright.

4x1' ankle stretching afterwards.

Tuesday May 10, 2016 #

Note

Physio appointment for ankle. Mobility was limited again since a few months. Shockwave treatment and stretching exercises as homework.

Sunday May 8, 2016 #

Note

Travel to Steenwijk.

Saturday May 7, 2016 #

8 AM

Hiking 6:30:00 [2] ** 13.0 km (30:00 / km) +1440m 19:18 / km
shoes: Inov-8 Roclite 280

Hiking up Güpfi (2043m). Started early when it was still chilly. Got warmer later in the sun. Still some snow up on the ridge which forced us to take the same trail back instead of making a round tour.

Felt much easier than I expected looking at the fairly big amount of climb. Fantastic views from the summit.

Route

Friday May 6, 2016 #

3 PM

Hiking 45:00 [1] * 1.6 km (28:07 / km) +220m 16:40 / km
shoes: Inov-8 Roclite 280

Rest day. Spontaneous hike around the Gletscherschlucht.

Route

Thursday May 5, 2016 #

11 AM

Hiking 2:00:00 [1] 6.7 km (17:55 / km) +510m 12:58 / km
shoes: Inov-8 Roclite 280

Hike along Dundelegg/Rückenegg. Lots of snow (>1,5m in some places) which eventually made us turn around when it got too steep and unsafe. Blue skies again.

Route

4 PM

Running 1:30:00 [2] 10.1 km (8:55 / km) +700m 6:37 / km
shoes: Inov-8 Roclite 280

Felt like doing a run in the forest. Legs a bit tired so took it easy. Enjoyable and quiet.

Route

Wednesday May 4, 2016 #

11 AM

Hiking 3:00:00 [1] ** 9.5 km (18:57 / km) +540m 14:45 / km
shoes: Inov-8 Roclite 280

Hiking with Sander from Schwarzwaldalp to Grosse Scheidegg and back. Deep snow (>50cm) in some places. Blue skies and great views.

Route

Tuesday May 3, 2016 #

Note

Travel to Lungern.

Sunday May 1, 2016 #

1 PM

Running warm up/down 8:00 [2] 1.4 km (5:43 / km)
shoes: Inov-8 F-Lite 240 #2

Orienteering 32:25 [5] *** 7.8 km (4:09 / km) +10m 4:08 / km
shoes: Inov-8 F-Lite 240 #2

« Earlier | Later »