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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Mar 28, 2018:

activity # timemileskm+m
  running6 4:04:01 20.45(11:56) 32.91(7:25) 655
  Orienteering2 1:39:48 7.02(14:13) 11.3(8:50) 330
  Pilates1 1:00:00
  yoga1 16:02 70
  Total8 6:59:51 27.47 44.21 1055
  [1-5]8 6:58:17

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ThFrSaSuMoTuWe

Wednesday Mar 28, 2018 #

9 AM

running 55:08 intensity: (4:15 @1) + (43:39 @2) + (3:19 @3) + (2:12 @4) + (1:43 @5) 7.38 km (7:28 / km) +218m 6:31 / km
ahr:140 max:171

Running before breakfast after running intervals last night = slow pace to start off with and tired tired muscles. Glad I did it anyway and this is the plan for Wednesday mornings since the kids aren't here. Want to try doing some fasted runs to improve my body composition and improve my endurance.

Using my Suunto Spartan Sport wrist HR watch that Marc won at the Trail du Ventoux. Pretty cool watch, lots and lots of options. Too big for everyday wear, so I still really love my garmin I got for Christmas, but to run with and especially for intervals and trail races this watch will be great. It's however more complicated to add trainings to AP. Anybody else out there using a Suunto want to chip in together and sponsor a direct download option on AP?
C • Suunto 3
10 AM

yoga 16:02 [1] +70m
ahr:74 max:93

Stretching after my run. Stiff back, it's been hurting me since orienteering this weekend.

Tuesday Mar 27, 2018 #

6 PM

running intervals 1:16:41 intensity: (1:34 @0) + (10:00 @1) + (28:24 @2) + (11:10 @3) + (16:08 @4) + (9:25 @5) 10.13 km (7:34 / km) +188m 6:56 / km
ahr:150 max:185

Intervals with my juniors. We did 4x4min on a trail with 3min recovery. I wasn't moving any faster than the other times in the last 5 years that I have done 4min repeats on this same loop, but it never felt so easy. Actually, I was a bit frustrated because I couldn't go faster, ie. I could not work harder, it was like I was limited to this intensity. Recovered within 1 min after each rep. Strange.
Warm-up and a bit longer cool down all included in this file. First time using my Suunto Spartan sports wrist HR watch, but hadn't set it up correctly yet, so no idea what I was doing with it ;-)>

Monday Mar 26, 2018 #

Pilates 1:00:00 [1]

Finally made it to Pilates again, this class is really good for my whole body posture and strength. Would be a great counter-balance to all the running I do.

Sunday Mar 25, 2018 #

10 AM

running 13:33 intensity: (1:07 @1) + (10:21 @2) + (2:05 @3) 1.94 km (7:00 / km) +13m 6:46 / km
ahr:142 max:164

Orienteering 46:29 intensity: (4 @1) + (9:43 @2) + (6:41 @3) + (26:10 @4) + (3:51 @5) 5.27 km (8:50 / km) +156m 7:41 / km
ahr:167 max:192

C • :) 2

running 16:34 intensity: (3:12 @1) + (8:41 @2) + (2:22 @3) + (2:19 @4) 2.29 km (7:14 / km) +9m 7:06 / km
ahr:130 max:164

Saturday Mar 24, 2018 #

2 PM

running 15:38 intensity: (33 @1) + (15:05 @2) 2.34 km (6:42 / km) +51m 6:02 / km
ahr:132 max:150

9 PM

running 19:37 intensity: (15 @1) + (14:56 @2) + (2:42 @3) + (45 @4) + (59 @5) 1.75 km (11:13 / km) +167m 7:35 / km
ahr:143 max:169

Orienteering race 53:19 intensity: (6:03 @1) + (37:04 @2) + (7:50 @3) + (2:22 @4) 6.04 km (8:50 / km) +173m 7:43 / km
ahr:140 max:169

running 10:08 intensity: (1:55 @1) + (8:13 @2) 1.44 km (7:03 / km) +6m 6:54 / km
ahr:138 max:154

Thursday Mar 22, 2018 #

10 AM

running 36:42 intensity: (1:56 @1) + (21:53 @2) + (9:36 @3) + (3:03 @4) + (14 @5) 5.64 km (6:30 / km) +3m 6:29 / km
ahr:145 max:181

Last night my legs felt light, but today it was incredibly hard to run. Right calf very stiff and achy and not much energy for running. I guess I‘m still recovering from Sunday.

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