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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Nov 19:

activity # timemileskm+m
  running4 3:14:30 17.69(11:00) 28.48(6:50) 725
  indoor bike (hometrainer)1 40:05
  running drills and plyometrics2 20:00
  strength1 15:00
  feet and ankle strength1 14:04
  Total6 4:43:39 17.69 28.48 725

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Sunday Nov 19 #

11 AM

running 44:13 [2] 6.18 km (7:09 / km) +199m 6:10 / km

Uff, my stomach was heavy and also my legs, so I took it really easy and just enjoyed being outside. I wonder if my iron is low, I seem to be dragging on most of my runs.

feet and ankle strength 14:04 [1]

Spent some time doing ankle and balance exercises after my run. Need to do this...

Saturday Nov 18 #

10 AM

running drills and plyometrics 15:00 [2]

I was at a continuing education seminar for coaching in orienteering from Friday afternoon to Saturday evening and one part was to show some exercises that can be used to prepare an athlete for strength training with weights. First we did some jumps. I was pretty sure I would fall apart if I did too many, but I managed to do more than I expected.

strength 15:00 [1]

Some exercises, mostly squats.

Friday Nov 17 #

8 AM

indoor bike (hometrainer) 40:05 [1]

I let the kids watch a movie so that I could go on the bike. Wouldn't have been able to exercise today otherwise and also not tomorrow, because I have to go to the "Zentralkurs", the annual conference for all Swiss orienteering coaches. Afterwards Lena helped me cook for 9 people, since the 4 cousins who live close by came to us for lunch today. Their mom works on Friday and she also comes for lunch, but cannot cook for her kids in advance, so normally Marc's mom cooks for the kids (who have school all day but come home for lunch, a system that doesn't make much sense for working moms), but Kathy and Michael are on vacation. I enjoyed doing it and Matti and Lena were super excited to have their cousins come over for lunch. Matti made a drawing for each one of them and I helped him write their names on each drawing. Good to have a goal to create activities.

Thursday Nov 16 #

4 PM

running 57:55 intensity: (47:55 @2) + (10:00 @3) 8.36 km (6:55 / km) +253m 6:01 / km

Went running during Matti's gym course, glad he goes with his friend Teo, that way us parents just do one of the walks to the gym. When I bring them, I often go running afterwards in Serroue a forest I rarely go to now that we live even closer to Plan de Bois. No dance today, so I went a bit longer and tried to push the pace a bit, since I feel like I am often running in a trot and my ground speed is not improving.

Wednesday Nov 15 #

3 PM

running 41:43 [2] 6.11 km (6:50 / km) +138m 6:08 / km

A quick joggeroo to keep the legs moving. I'm sore from yesterday evening.

Tuesday Nov 14 #

6 PM

running warm up/down 14:49 [2] 2.7 km (5:29 / km) +25m 5:15 / km

running 35:50 intensity: (10:00 @2) + (10:00 @3) + (15:50 @4) 5.12 km (7:00 / km) +110m 6:19 / km

3 x 1200m loop on trails with core and leg strength exercises in between. I felt good running the 1200m and pushed myself, but I wasn't very fast and also not suffering either. Just want to start conservatively so I can do intervals all winter. It seems that every winter something gets in the way (illness or injury) and I only do the intervals a handful of times with my athletes. I will also try to follow my own interval plan for the weeks when we don't do the intervals together. We will see...

running drills and plyometrics 5:00 [1]

Running drills before the intervals

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