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Training Log: Boje

In the last 7 days:

activity # timemileskm+m
  Orienteering5 5:57:54 32.45(11:02) 52.23(6:51) 612108c
  Running4 2:09:29 15.98(8:06) 25.72(5:02) 154
  Ski-roller1 40:14 7.33(5:29) 11.79(3:25) 148
  Strength1 12:00
  Total8 8:59:37 55.76 89.74 914108c
«
2:36
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TuWeThFrSaSuMo

Sunday Apr 20 #

10 AM

Orienteering 54:04 *** 7.73 km (7:00 / km) +134m 6:26 / km
13c

Saturday Apr 19 #

10 AM

Orienteering 58:07 *** 7.48 km (7:46 / km) +104m 7:16 / km
ahr:136 max:152 19c

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering race (Nacht) 53:20 [4] *** 9.0 km (5:56 / km)
17c

Friday Apr 18 #

10 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering race 1:10:00 [4] *** 12.0 km (5:50 / km)
28c

9 PM

Orienteering (Nacht) 1:14:38 [2] *** 10.1 km (7:23 / km) +165m 6:50 / km
18c

Thursday Apr 17 #

10 AM

Running 33:38 6.21 km (5:25 / km) +55m 5:11 / km
ahr:129 max:149

Wednesday Apr 16 #

8 AM

Ski-roller (skating) 40:14 11.79 km (3:25 / km) +148m 3:13 / km
ahr:145 max:160

Strength 12:00 [1]

Tuesday Apr 15 #

11 AM

Running 17:34 3.38 km (5:12 / km) +55m 4:48 / km
ahr:139 max:160

Running intervals 37:45 9.35 km (4:02 / km) +3m 4:02 / km
ahr:168 max:186

Es geht wieder los.
Nach einer längeren Pause von Intervall bzw. schnelleren Einheiten bin ich heute malwieder mit einer Intervalleinheit eingestiegen. Die Beine waren Schwer und langsam aber das kommt schon noch wieder.
Auf dem Program standen Pyramidenintervalle
1600 - 1400 - 1200 - 1000 - 800 - 600 - 400 - 200 (Pause 1 bis 2 Minuten)
1600 - 5:22 - 3:24/km
1400 - 4:48 - 3:22/km
1200 - 4:02 - 3:20/km
1000 - 3:19 - 3:19/km
800 - 2:38 - 3:14/km
600 - 1:55 - 3:09/km
400 - 1:13 - 3:02/km
200 - 0:33 - 2:51/km

Running 16:32 2.77 km (5:58 / km) +41m 5:33 / km
ahr:138 max:150

8 PM

Orienteering (Nacht-OL) 47:45 *** 5.91 km (8:04 / km) +209m 6:52 / km
ahr:140 max:163 13c

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