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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Aug 25, 2016:

activity # timemileskm+m
  running5 3:47:38 19.43(11:43) 31.28(7:17) 1136
  strength3 52:21 0.15 0.24
  Orienteering1 31:20 1.92(16:18) 3.09(10:08) 230
  yoga1 5:00
  Total9 5:16:19 21.5 34.61 1366
  [1-5]9 5:15:55

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Thursday Aug 25, 2016 #

strength 10:00 [1]

yoga 5:00 [1]

6 PM

running 16:19 intensity: (24 @0) + (2:02 @1) + (12:32 @2) + (1:21 @3) 2.39 km (6:49 / km) +4m 6:45 / km
ahr:145 max:165

Warm up with the cadreNE for our intervals today. Man is it hot here. 34°C today, at least still 30°C at 18:30, I ran in my sports bra for the first time in about a decade. I have now officially become a generation older than my athletes because I pulled my shorts up high enough that my stomach flab didn't show and felt perfectly ok with this fashion faux pas.
C • Fashion faux pas 4

running intervals 55 intensity: (10 @1) + (12 @2) + (13 @3) + (20 @4) 0.22 km (4:09 / km)
ahr:155 max:173

running intervals 22:38 intensity: (1:42 @1) + (2:15 @2) + (2:16 @3) + (12:27 @4) + (3:58 @5) 4.08 km (5:33 / km) +1m 5:32 / km
ahr:169 max:185

2x 10 x 40sec sprint and 20 sec rest. I like upping the 30"/30" to 40sec with 20 sec rest. On the 30/30, I feel like by the time I get my speed up (my acceleration ability has greatly declined) the interval is already over. With 40 seconds time, there is a longer amount of "maintaining high speed" involved and only 20sec rest makes it tough. Great workout.

Oh, but I twisted my ankle during the warm-up and it's sore today, Friday :-( Nice to have Anais at the training with us though :-)

running 9:42 intensity: (7 @1) + (4:42 @2) + (4:22 @3) + (31 @4) 1.5 km (6:29 / km) +2m 6:27 / km
ahr:157 max:171

Wednesday Aug 24, 2016 #

3 PM

strength 14:21 [1] 0.24 km (1:00:48 / km)

5 PM

running 1:17:59 [2] 10.62 km (7:21 / km) +442m 6:05 / km

Tuesday Aug 23, 2016 #

6 PM

running warm up/down 13:18 [2] 1.79 km (7:25 / km) +110m 5:41 / km

7 PM

Orienteering 31:20 [3] 3.09 km (10:08 / km) +230m 7:23 / km

Monday Aug 22, 2016 #

strength 28:00 [2]

Finally did another T25 session. They are really good and even though I have some back and hip pain the next day after running, it seems that my core is stronger than when I was doing this regularly. This didn't feel very hard and I was able to do some of the exercises that I couldn't do last fall. Gotta find the reason why my back in hurting so much.

Saturday Aug 20, 2016 #

5 PM

running 1:00:30 [2] 7.58 km (7:59 / km) +367m 6:25 / km

Friday Aug 19, 2016 #

4 PM

running 26:17 [2] 3.1 km (8:30 / km) +210m 6:20 / km

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