Training Log Archive: slauensteinIn the 7 days ending Mar 11, 2018:
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Sunday Mar 11, 2018 #
10 AM
running 14:53 2.15 km (6:54 / km) +38m 6:21 / km
ahr:140 max:158
Warming up for the orienteering race.
Orienteering race 42:46 4.98 km (8:35 / km) +156m 7:25 / km
ahr:164 max:185
Middle distance race at the Herzogenbuchsee OL. I ran DAL because the lengths were really pretty short. Made a big mistake on the way to number 6 because I was thinking about other things (3min there...) and then again to 12 because I was with someone I knew. Oops. Should get my head checked;-)> or at least just concentrate a little more... Lost 12 min to Simone Niggli. Ok, but still a bit too much. I also got beat by both of the girls in the club. Glad to see them run well.
running 13:09 2.67 km (4:55 / km) +17m 4:46 / km
ahr:120 max:152
Saturday Mar 10, 2018 #
2 PM
running 11:09 1.47 km (7:37 / km) +45m 6:36 / km
ahr:114 max:135
Orienteering 50:21 5.85 km (8:36 / km) +217m 7:15 / km
ahr:151 max:170
CoupeNE. Had trouble concentrating on the long legs, was able to catch myself each time but then finally resulted in a 2.5 min mistake at control 11. Ended up at 12 before 11 and thought it was 11. I noticed when going a few steps towards “12” and went back and checked the code. Oops. Had to go to 11 first, then back to 12. Ahhh.
Otherwise really run course, Greg did a great job of getting the most out of a small area and a 1:5000 map. I liked it!
Otherwise really run course, Greg did a great job of getting the most out of a small area and a 1:5000 map. I liked it!
Orienteering 7:52 0.8 km (9:49 / km) +24m 8:32 / km
ahr:141 max:159
Picking up 5 controls close to the finish.
Thursday Mar 8, 2018 #
3 PM
running 2:25:25 20.36 km (7:08 / km) +476m 6:24 / km
ahr:156 max:188
I really wanted to run 20km today to prepare for the 26km race I will run in 10 days. Really glad I achieved this, despite having a lot of work to do, a messy house and I was short on time. In the end everything worked out time-wise, even if I picked Lena up pretty late from the creche. At about 13 km, I realized I need to start doing some zig-zags to get the whole 20 in before ending up at home. I would have had 19.5km if I would have gone directly home at the end, but I couldn't live with that, so I ran around the block. My left foot and achilles got a bit sore by the end, should have worn my orthopedic inserts.
Lots of mud and slushy snow (basically ice puddles), kind of tough going in some spots, almost always slippery and I felt it muscularly. My legs were tired on the last 5km. But it was a beautiful day and pretty warm, so that really motivated me to go and do it.
Lots of mud and slushy snow (basically ice puddles), kind of tough going in some spots, almost always slippery and I felt it muscularly. My legs were tired on the last 5km. But it was a beautiful day and pretty warm, so that really motivated me to go and do it.
Wednesday Mar 7, 2018 #
12 PM
running 22:36 3.09 km (7:19 / km) +76m 6:31 / km
ahr:149 max:174
Today's planning was precise to the hour, so when Marc was delayed at work, my run was reduced to this. Actually, I had given up on the idea of running and started eating lunch with the kids. When he arrived, I realized I still had 40min time to run if I wanted to. It took me another 10 minutes to decide and then I was off. Should have just planned to go no matter what. I needed the fresh air after a morning with Lena (she is such a rascal) and it was a beautiful day.
indoor bike (hometrainer) 25:09
ahr:119 max:130
Biking while Lena took her nap and Marc was with Matti at swim class. I even managed to shower and take a mini nap before she woke up. Hurray!
Tuesday Mar 6, 2018 #
6 PM
running 21:43 3.59 km (6:03 / km) +66m 5:33 / km
ahr:144 max:170
Intervals with my juniors. This was the warm-up (where I had no gps) and the first set of 3x200m. 45sec for the 200s is pretty pathetic but I do what I can.
running 43:33 5.92 km (7:21 / km)
ahr:140 max:174
Had to change the mode on my watch to stop pausing when we had our rest in between intervals because I needed to time them. So switched modes which meant a new file. I really like this watch for many reasons and for most activities but there are also times when it’s really inconvenient (like taking spilts during intervals) and I don’t think the heart rate readings are accurate.
This file is the 3x 1km repeats and then the 2nd set of 3x200m. The first 200 I focused on really taking fast and short steps and I ran 38secs but I totally fried my legs doing it. Then ran 41 and the last I took it easy with one of the girls who was having trouble.
For the 1km I was happy to be able to run around 4min, though I’d be running 4:30ish. That is an improvement over the last two years.
This file is the 3x 1km repeats and then the 2nd set of 3x200m. The first 200 I focused on really taking fast and short steps and I ran 38secs but I totally fried my legs doing it. Then ran 41 and the last I took it easy with one of the girls who was having trouble.
For the 1km I was happy to be able to run around 4min, though I’d be running 4:30ish. That is an improvement over the last two years.