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Training Log Archive: Giac

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Easy Run	8	6:49:02	43.38		69.81		61
Orienteering	4	5:17:09	5.04		8.12		2
Warmup	7	2:57:06	20.62	(8:35)	33.19	(5:20)	55
Tempo Run	1	57:41	6.19	(9:19)	9.96	(5:47)	447
Trail repeats	2	57:12	9.39	(6:06)	15.11	(3:47)	21
Cool down	4	54:59	5.16	(10:39)	8.31	(6:37)	35
Track Intervals	3	37:55	4.64	(8:11)	7.46	(5:05)	1
rest	1	7:31	0.13	(57:36)	0.21	(35:48)	1
Total	19	18:38:35	94.55		152.17		623
[1-5]	4	5:29:00

2:50

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Thursday Feb 27, 2014 #

6 PM

Easy Run 55:52 [0] 12.0 km (4:39 / km) +12m 4:38 / km
(sick)

Fartlek with the track team (10x30sec/30sec, you can see some nice spikes in the pace on the Garmin data). Felt sick as usual, so coach got mad at me and told me that rest is part of training and that i should not run until Tuesday next week and think of properly recovering. Also my doctor told me to rest for a week, as did my parents...so maybe I will listen and just do it. Seems like a lot of wasted time, but it's probs wise. Biggest problem: what do people in the world do if they cannot go running after work???? : )

C • Listen... 6

Tuesday Feb 25, 2014 #

6 PM

Warmup 30:54 [0] 6.25 km (4:57 / km) +5m 4:56 / km

Track Intervals 15:00 [0] 0.3 km (50:30 / km)
(sick)

Workout:

2x200
2x300
2x400
2x300
2x200

Workout just to move my legs a bit at the track, and to run with company. Both the doctor and my coach told me to rest, so I probably will take tomorrow off and this week generally easy.

Monday Feb 24, 2014 #

Note
(sick) (rest day)

I did go to Portugal this past week-end.

Despite the cold weather (considerably colder than France) and the clouds, the venues both days were incredible.
Huge boulders (where did they come from??) covered large areas of an otherwise mostly runnable forest in the Middle Distance, super-runnable Sprint with a map exchange area that felt a lot like a WOC race, a Long course that tested orienteers in all areas of the sport, combining the challenges of a very physically demanding terrain to multiple long-leg route choices and always very technical navigation inside the circles.

I would have loved to run well, and actually I'm still happy I went to see and partake in such amazing races, but rationally it would have probably been better and wiser if I had rested at home. I was still sick during the week-end , and now back in France I feel even more sick again and cannot stop coughing in my office. I'm a little worried and am going to see a doctor tomorrow.

My races were an absolute struggle, and made me kind of sad about how poor my physical conditions are right now. Only two weeks ago I was running 3k repeats under 3:40min/k and I couldn't move under 4:30 on a sprint, started light-jogging after 20min on the middle, and absolutely stopped and walked for 1:30h in the Long course to get back to the finish area. The long was actually probably dangerous to run for me, and looking back I will not run again a long course in these conditions. It's not that fun to walk and cough for a long time only to finish a race I had promised myself I would finish.

On the plane back, though, despite my health issues, which I will try to deal with now, I still had that same happy feeling that this sport gives me every time I race and explore new places. It's absolutely majestic to see SN-L and TG absolutely dominate these terrains, and also admire hundreds of other talented athletes come out of the forest showing very impressive runs and results. I already spent several hours dreaming of all the o-trips I will be able to do in the next few months, and also of all the ones I could do if only I could take unlimited amounts of days off work.

Hope to get better soon, maybe with a magic medicine, since Lipica Open is only two weeks away.

Sunday Feb 23, 2014 #

Orienteering 2:50:00 [3]

MCO Long Distance (WRE) - Portugal

Saturday Feb 22, 2014 #

Orienteering 58:00 [3]
(sick)

MCO Middle Distance (WRE) - Portugal

Orienteering 21:00 [3]
(sick)

MCO Sprint Distance (WRE) - Portugal

Friday Feb 21, 2014 #

Orienteering 30:00 [3]
(sick)

Thursday Feb 20, 2014 #

Easy Run 50:00 [3]
(sick)

Tuesday Feb 18, 2014 #

6 PM

Easy Run 55:46 [0] 12.21 km (4:34 / km) +13m 4:33 / km
(sick)

Second running day after the flu. If possible, I felt even worse than yesterday, but I was training with the track team nearby so at least the pace was quite good. Coach told me to take a day off tomorrow since he saw me coughing constantly during the run. Will do : )

Monday Feb 17, 2014 #

7 PM

Easy Run 40:02 [0] 6.43 km (6:14 / km) +4m 6:13 / km
(sick)

Well, so I did run again and it felt like crap. Lots of coughing and not much moving, but it's a start and am confident in consistent improvement throughout the week.

Friday Feb 14, 2014 #

Note
(sick)

In bed with the flu since Wednesday morning : (.

Not the greatest of ways to prepare for next week's trip to Portugal, but i guess having this happen next week would have been worse. I'm seeing the end of the tunnel today though, my fever has gone down and maybe Saturday or Sunday I can be back up and running.

C • Portugal 9

Tuesday Feb 11, 2014 #

6 PM

Warmup 29:21 [0] 5.76 km (5:06 / km) +3m 5:05 / km

Track Intervals 14:13 [0] 4.48 km (3:11 / km) +1m 3:10 / km

6x200
8x300
6x200
with the track team nearby!
Was definitely great to do a proper workout with company, I'm most likely going to join the team for the season and train with them as much as I can.

Monday Feb 10, 2014 #

6 PM

Easy Run 1:00:09 [0] 11.2 km (5:22 / km) +6m 5:21 / km

Sunday Feb 9, 2014 #

10 AM

Warmup 30:09 [0] 6.01 km (5:01 / km) +6m 4:59 / km

Trail repeats 2:44 [0] 0.7 km (3:53 / km) +3m 3:48 / km

Trail repeats 4:54 [0] 1.28 km (3:49 / km) +3m 3:47 / km

Trail repeats 8:03 [0] 2.02 km (3:59 / km) +1m 3:58 / km

Trail repeats 5:03 [0] 1.26 km (4:01 / km)

Trail repeats 3:05 [0] 0.81 km (3:50 / km) +1m 3:48 / km

Workout:
3min - 1rest
5min - 2rest
8min - 3rest
5min - 2rest
3min

in the muddy fields of a cross course near home!

Cool down 3:13 [0] 0.48 km (6:45 / km)

Cool down 8:52 [0] 1.63 km (5:26 / km) +1m 5:25 / km

Warmup 8:52 [0] 1.63 km (5:26 / km) +1m 5:25 / km

Saturday Feb 8, 2014 #

Note
(injured) (rest day)

Knee hurts and it was maybe time for a rest day anyways. Too bad it was on a Saturday 'cause I would have liked to go on a nice long run.

Friday Feb 7, 2014 #

8 PM

Easy Run 53:00 [0] 9.21 km (5:45 / km) +7m 5:44 / km

Thursday Feb 6, 2014 #

6 PM

Warmup 12:20 [0] 2.24 km (5:30 / km) +1m 5:29 / km

Warmup 20:03 [0] 3.36 km (5:58 / km) +11m 5:52 / km

Trail repeats 11:01 [0] 3.01 km (3:39 / km) +1m 3:39 / km

rest 3:31 [0] 0.1 km (35:10 / km)

Trail repeats 11:05 [0] 3.01 km (3:41 / km) +11m 3:37 / km

rest 4:00 [0] 0.11 km (36:22 / km) +1m 34:47 / km

Trail repeats 11:17 [0] 3.01 km (3:45 / km) +1m 3:45 / km

Workout:

3x3000m (with 4minute rest) on the bike-path by the river.

Felt pretty long and tiring, but it was great once over, small accomplishments are rewarding. Pace was 3:40 min/km average, hope I can bring this down to 3:30s soon. Company would make it easier, I think.

Cool down 4:23 [0] 0.8 km (5:28 / km) +1m 5:26 / km

Cool down 9:47 [0] 1.76 km (5:33 / km) +2m 5:31 / km

Wednesday Feb 5, 2014 #

6 PM

Warmup 15:20 [0] 2.76 km (5:33 / km) +2m 5:32 / km

Orienteering 38:09 [0] 8.12 km (4:42 / km) +2m 4:42 / km

Sprint Training on a nice ISSOM map, with Orient'Alp. Exercise was a interesting type of 2-person relay: the first starts with a flag and sets the first control, then runs back to the start. The second runner finds the control and moves it to the second location, then comes back. Repeat for the whole course. It was fun, though waiting in between turns was sort of cold, so was running small laps around the start area to keep the blood flowing.

C • like! 1