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Training Log Archive: nana

In the 7 days ending Nov 14, 2011:

activity # timemileskm+m
  running3 2:46:17 17.09(9:44) 27.5(6:03) 474
  Orienteering2 2:31:52 13.99(10:51) 22.52(6:45) 260
  bike5 1:40:00
  stretching2 20:00
  running drills1 14:00
  Total10 7:32:09 31.08 50.02 734
  [1-5]9 7:12:09
averages - sleep:7.6

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Monday Nov 14, 2011 #

bike 20:00 [1]
(rest day)

another rest day. I wanted to go to the ballet class, but then I had to work longer, so I went home instead and had a cosy evening...

stretching 10:00 [0]

Sunday Nov 13, 2011 #

11 AM

Orienteering race 1:25:37 [3] 17.0 km (5:02 / km)
ahr:171 max:183 slept:7.5 shoes: adizero tempo pink

Venice Street Race, WE, 23/44. real distance logged (course length 8.3km)
Started off very well (6th to first control), and had a pretty clean race until the map change (a couple of 15" mistakes). Was at overall position 17th there.
Then I got the new map with a real long routechoice. Had some troubles to decide what route to take, and finally when decided made a 180° mistake. So lost 2-3min there... Some other small errors (but also some fast parts) followed...
I guess a time around 1:20 which had been top15 should have been possible...

Saturday Nov 12, 2011 #

Note
slept:6.5 (rest day)

Friday Nov 11, 2011 #

bike 20:00 [1]
slept:8.0 (sick)

to work and back

Orienteering race 1:06:15 [3] 5.52 km (12:00 / km) +260m 9:43 / km
ahr:162 max:184

real distance logged (course length 4.8km)
1.BbN, and first "proper" Night-O race. Short, 12/32 (started, 26 finished)
I just loved it, even though I was running with a little petzl lamp (everybody else had real strong O-lamps, felt a bit stupid with my "funzle"), the controls came as expected. Maybe luck? Sometimes there were other runners, showing me the control with their strong lamp, but there were also controls where I was just on my own.
Technically I haven't been running this clean the whole season. Maybe because I knew I mustn't make mistakes (when I asked M how to relocate in Night-O he said: "never let it happen that you have to relocate" ;-)) I really focused on compass, and memorised the large contours (nose, re-entrants). Like this I always had a feeling for distance, and also kind of felt the direction.
Physically I didn't push, wanted to preserve some strength for the weekend.
Was a great experience, and I'm already looking forward to the next BbN event =)

Thursday Nov 10, 2011 #

Note

quite sore core muscles from the track training yesterday, so I left out the strength training...
8 AM

bike 20:00 [1]
(sick)

to work (and back already looged as well)
so nice for my rather sore muscles ;-)
7 PM

running 1:07:00 [3] 10.5 km (6:23 / km) +305m 5:34 / km
ahr:149 max:172 slept:8.0 (sick) shoes: Nike airspan+ 8

With M up and around Gurten. Even with our headlamps we could hardly see anything, a lot of fog up there...
HR is rather low for how hard it felt... Obviously, the running down (HR < 135bpm) pulled the average down a lot. While running up (first 30') average HR is about 163 (which is still less than I felt it would be)
8 PM

stretching 10:00 [0]

Wednesday Nov 9, 2011 #

bike 20:00 [1]

to work and back
12 PM

running warm up/down 36:00 [1] 4.3 km (8:22 / km) +56m 7:52 / km
ahr:153 max:190 slept:8.0 (sick) shoes: adizero tempo pink

warm up, cool down and time inbetween
running drills logged separately

running 16:33 [4] 4.4 km (3:46 / km)
ahr:170 max:190 shoes: adizero tempo pink

2x2x1'000m/~2'30"/6' plus 2x200m/1'

the idea had been 4x1km plus 2x200m. but then Cedric didn't remember when we would go, so when he didn't come I left and started my training. He joined me after the first 2 reps, so I did a longer break (when he did his warm up) we did the next 2 together and while he did his 3rd and 4th rep I did some running drills (logged separately).

Times were:
4x1000m
3:51
4:05
3:48
3:42

200m: 34 both

running drills 14:00 [3]
ahr:151 max:170 shoes: adizero tempo pink

Tuesday Nov 8, 2011 #

bike 20:00 [1]

to work and back. Has been a long time since I went to work by bike, it's not very compatible with nice clothes and bag, but soooooo much faster...
12 PM

running 46:44 [2] 8.3 km (5:38 / km) +113m 5:16 / km
ahr:161 slept:7.5 (sick) shoes: Nike airspan+ 8

at lunch, nice regular pace

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