Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 29 days ending Feb 29, 2012:

activity

time

miles

running

16:27:42

102.05

(9:41)

164.23

(6:01)

3620

xc skiing

10:56:13

58.8

(11:10)

94.63

(6:56)

1700

wellness

2:20:00

Orienteering

2:13:18

9.44

(14:07)

15.2

(8:46)

280

strength

1:48:00

ball games

1:30:00

bike

45:00

stretching

30:00

running drills

15:00

Total

36:45:13

170.29

274.06

5600

[1-5]

33:55:13

averages - sleep:8.3

4:46

0:00

» now

Wednesday Feb 29, 2012 #

4 PM

Orienteering 1:13:32 [2] 9.8 km (7:30 / km) +140m 7:00 / km
ahr:158 max:177 slept:7.5

NLZ O-Training at Riederenwald. Beautiful sunny, the brambles were still low, very nice... Took it easy and enjoyed =) (distance is real distance, don't know course length)

Tuesday Feb 28, 2012 #

9 AM

running 1:48:56 [2] 16.67 km (6:32 / km) +200m 6:10 / km
ahr:148 max:182 slept:9.0 shoes: asics kayano red

longish run. 1h with Isa, plus running there and back. Easy pace

Monday Feb 27, 2012 #

bike 45:00 [1]
slept:9.5

bike to lunch and back plus to volleyball and back

11 AM

strength 25:00 [3]
(rest day)

core

stretching 10:00 [0]

8 PM

ball games (volleyball) 1:30:00 [1]

Sunday Feb 26, 2012 #

2 PM

running 1:22:50 [2] 13.78 km (6:01 / km) +365m 5:18 / km
ahr:156 max:169 slept:7.5 shoes: asics kayano red

a longish jog at Gurten. Even the sun came out a bit... =)
Easy and regular pace, not pushing...

Saturday Feb 25, 2012 #

11 AM

xc skiing 1:24:00 [1] 7.23 km (11:37 / km) +100m 10:52 / km
ahr:140 max:172 slept:6.0

xc skiing day of Unisport Bern part 1
mostly technique (getting HR up) and breaks in between...

3 PM

xc skiing 1:37:40 [2] 10.15 km (9:37 / km) +205m 8:44 / km
ahr:139 max:171

part 2, some more climb, technique drills while actually doing a loop...

Friday Feb 24, 2012 #

Event: Bern by Night IV

7 PM

Orienteering race 59:46 [3] 5.4 km (11:04 / km) +140m 9:48 / km
ahr:169 max:186 slept:8.0

Bern by night.
One huge (10') mistake to #3: There was an additional path so was about 100m too early when leaving path, began to search rather without concept, didn't take the time to carefully read the map when I was crossing another path. So made several parallel errors. According to the GPS I was quite close to the control twice (after 5' of searching and after 7' of searching). Was a bit annoyed and pushed afterwards, went well.
Then a bad (or rather no) route choice to 13. Should have stayed on the path.
Sprint part was ok, was not too difficult...

running 15:00 [2] 2.0 mi (7:30 / mi)

warm up cool down... rather short

Thursday Feb 23, 2012 #

5 PM

running 15:00 [1] 3.1 km (4:50 / km)
slept:8.0 shoes: adizero tempo pink

warm up and cool down
Was feeling very tired, cold and had a headache. Thought that taking a nap would probably be better than training. But my neighbour was angry on the phone to his deaf relatives, so instead of getting annoyed because of not being able to sleep I decided to do a training, altough shorter than originally planned. So did a short but good quality training

I ended up feeling good during the training and also afterward =)

running 12:24 [4] 3.0 km (4:08 / km)
ahr:180 max:188 shoes: adizero tempo pink

short interval 3x1000m
first two at a comfortable pace: 4:12/km, 4:15/km
third one starting out with about 4:15, then increasing speed (about 10"/km) every 200m. Final time: 3:53/km

running drills 15:00 [3]
shoes: adizero tempo pink

and some running drills and a few jumps

Wednesday Feb 22, 2012 #

Note
slept:8.0 (rest day)

Tuesday Feb 21, 2012 #

10 AM

running 47:22 [2] 7.38 km (6:25 / km) +190m 5:41 / km
ahr:156 max:186 slept:10.0 shoes: scott eSupport

Home-Könizberg-Köniz Migros
There was a lot of ice, so had to run slow not to fall... Not ideal conditions, but got moving. Weather was perfect =)

2 PM

xc skiing 1:10:00 [2] 15.11 km (4:38 / km) +175m 4:23 / km
ahr:163 max:176

at Kandersteg. Decided very spontaneously to enjoy the beautfiul weather in Kandersteg. Tried to find a regular rhythm and intensity and not to make any breaks. Worked well...

Monday Feb 20, 2012 #

6 PM

running 1:04:52 [2] 10.45 km (6:12 / km) +242m 5:34 / km
slept:8.0

ASVZ training, there was quite some ice in the forest. Fortunately nobody fell...

7 PM

strength 8:00 [3]

followed by some core strength

Sunday Feb 19, 2012 #

8 AM

xc skiing 41:40 [1] 5.92 km (7:02 / km) +40m 6:48 / km
ahr:131 max:161

pre-breakfast skating... snowing and rather warm -> very soft snow...

12 PM

xc skiing 1:30:00 [2] 12.6 km (7:09 / km) +250m 6:30 / km
ahr:146 max:181 slept:9.0

La Thomassette again. Even more fresh snow on the track. Part of it was rather hard... (parts with waiting however lowered av HR and speed)

2 PM

wellness 20:00 [0]

Saturday Feb 18, 2012 #

10 AM

xc skiing 1:54:00 [2] 17.75 km (6:25 / km) +400m 5:46 / km
ahr:141 max:177 slept:9.0

Skiing at La Thomassette, Vallée de Joux... Great weather =)

2 PM

xc skiing 1:22:00 [3] 12.23 km (6:42 / km) +280m 6:01 / km
ahr:152 max:172

Le Lieu - La Frasse - Combe Noir - Le Lieu

5 PM

wellness 1:30:00 [0]

Friday Feb 17, 2012 #

2 PM

running 53:20 [3] 9.83 km (5:26 / km) +302m 4:42 / km
slept:7.5 shoes: asics kayano red

pushed a bit uphill (4.63km/261m in 28:26 that is 6:08/km resp 4:47/hkm)
-> I want to improve my uphill speed, so ran a pace that was getting hard for my leg muscles to build up strength...
let it roll downhill (2.6km in 11:00, that is 4.14/km)
-> easy for the legs, counts almost as core training, however
easy cool down, 13' (still slightly below 5'/km)

all in all a good quality workout (although you shouldn't train too much in middle pace), even though I was very tired all morning... =)

8 PM

wellness 30:00 [0]

Thursday Feb 16, 2012 #

Note
slept:7.5 (rest day)

Wednesday Feb 15, 2012 #

11 AM

running 1:02:12 [2] 8.49 km (7:20 / km) +205m 6:32 / km
ahr:151 max:171 slept:6.0 shoes: Nike airspan+ 8

deep snow running with Jennifer. Slow, but the snow made it still an intensity 2
Loved it =)

Rest day coming...

Tuesday Feb 14, 2012 #

3 PM

running 29:37 [1] 5.1 km (5:48 / km) +20m 5:42 / km
slept:7.0 shoes: Nike airspan+ 8

warm up, cool down and time inbetween...

running 16:23 [4] 3.97 km (4:07 / km)
ahr:176 max:181 shoes: Nike airspan+ 8

short interval on a 300m track (actually thought it was 250m during the training...) it was snow covered, so fought hard to run at a decent speed...
the interval was the following loops:
2, 1, 2, 3, 2, 1, 2 / 0.5loop easy running
paces (min/km)
4.07
3.45
4.03
4.14
4.11
3.47
4.10

Monday Feb 13, 2012 #

10 AM

strength 15:00 [3]

4 PM

running 53:00 [2] 8.6 km (6:10 / km) +210m 5:30 / km
slept:9.0 shoes: asics trail

Könizberg, easy pace

Sunday Feb 12, 2012 #

3 PM

running 55:08 [3] 9.33 km (5:55 / km) +305m 5:05 / km
ahr:157 max:176 slept:9.0 shoes: asics kayano red

Gurten, a bit different than usual
pushed uphill

Saturday Feb 11, 2012 #

3 PM

xc skiing 1:16:53 [3] 13.64 km (5:38 / km) +250m 5:10 / km
ahr:151 max:176 slept:9.0

at Aeschiried, cold but the snow was perfect!

5 PM

stretching 10:00 [0]

Friday Feb 10, 2012 #

9 AM

running 1:15:20 [2] 12.0 km (6:17 / km) +325m 5:32 / km
ahr:158 max:178 slept:9.0 shoes: asics trail

Gurten. Legs were somehow very tired... very windy on top as well

Thursday Feb 9, 2012 #

Note
slept:9.0 (rest day)

would have had a lot of time for training today but my lungs/airways are not very happy with the cold weather. Decided to give them a break

Wednesday Feb 8, 2012 #

9 AM

strength 15:00 [3]
slept:7.0

motivated to get some training in again.
Core strength at the office (before everyone else starts working ;-))

5 PM

running 1:14:00 [2] 11.98 km (6:11 / km) +315m 5:28 / km
ahr:160 max:177 slept:7.0 shoes: asics kayano red

Gurten with M

Tuesday Feb 7, 2012 #

Note
(rest day)

not acutally planned.
Had my running gear with me to go running sometime after lunch to kill the usual tiredness that comes after eating. However, I was alraedy tired 30min after lunch, definitely too early to go running, so decided to wait a little bit longer until around 3pm, and fnally at 3 I was wide awake, deciding to seize the opportunity and read some more papers instead of going for a run. Thought I might do some strength in the evening instead of running.
The inent to do some strenght training during the waiting time of the experiement (1x15min, 2x10min) starting at 6pm did also not work out as I "had" to keep the other girl company.

Monday Feb 6, 2012 #

3 PM

running 1:10:22 [3] 12.18 km (5:47 / km) +270m 5:12 / km
ahr:166 max:184 slept:7.5 shoes: asics kayano red

running with Lilly. Her plan was to do 3x2' fast at the end. Had to show her that she can acutally run below 4'/km.
Boy she could... =)
Paces:
3.33/km
3.43/km
3.34/km

stretching 10:00 [0]

Sunday Feb 5, 2012 #

4 PM

running 36:29 [3] 6.01 km (6:04 / km) +145m 5:25 / km
ahr:159 max:184 slept:8.0 shoes: asics trail

very short Könizbergwald-Loop. still cold...

Saturday Feb 4, 2012 #

10 AM

running 1:01:27 [2] 9.94 km (6:11 / km) +330m 5:18 / km
ahr:158 max:180 slept:8.0 shoes: asics trail

Gurten in the morning, cold...

Friday Feb 3, 2012 #

Note
slept:7.5 (rest day)

feels a bit too cold for running...

Thursday Feb 2, 2012 #

2 PM

running 54:00 [2] 9.2 km (5:52 / km) +196m 5:18 / km
ahr:154 max:196 slept:8.0 shoes: asics trail

Elefantenbach-Loop. It was freezing cold...
My stomach didn't like the running, sick all afternoon afterwards...

mxHR 196? My max is at 191. Not sure how this HR was measured...

Wednesday Feb 1, 2012 #

5 PM

strength 45:00 [3]
slept:7.5 (rest day)

Pilates. Hard core training...

slept badly, although I wasn't nervous to start the new position

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