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Training Log: Erik

In the last 7 days:

activity # timemileskm+m
  Running3 2:24:55 19.62(7:23) 31.57(4:35) 290
  orienteering2 2:18:03 13.57(10:10) 21.84(6:19) 610
  strength2 1:44:34
  Total7 6:27:32 33.18 53.41 900
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FrSaSuMoTuWeTh

Wednesday Dec 2 #

4 PM

Running 42:58 intensity: (3:21 @1) + (38:53 @2) + (44 @3) 10.07 km (4:16 / km) +79m 4:06 / km
ahr:140 max:153

Tuesday Dec 1 #

4 PM

Running (6x(800-200) // P: 100-300) 55:46 intensity: (35:22 @1) + (20:24 @4) 12.14 km (4:36 / km) +25m 4:33 / km
ahr:146 max:174 shoes: Saucony Ride Iso 2

Really nice to do a fast session without having problems. The last two weeks I had a little bit problem with the hip and the calves but it is better now. After the training I felt a little bit the calves though.
As the last fast sessions, the task was to run threshold and I think I did the training in the right speed. I'm not disappointed about my speed but also not really happy with actual base. Until next season I want to be faster, much faster and there is still a lot to work on. I thought I could train a little bit more in November, but with the small problems it was not possible, not yet. But the winter is still long and to emphasize again, I am not completely dissatisfied.

Monday Nov 30 #

7 AM

strength 1:02:43 [2]

Sunday Nov 29 #

11 AM

orienteering 1:04:21 intensity: (8:12 @1) + (17:59 @2) + (36:51 @3) + (1:19 @4) 10.03 km (6:25 / km) +272m 5:39 / km
ahr:149 max:166 shoes: VJ Integrator

Second technique training and again, contour and compass. The first 6 controls without compass and then only with compass until control 10. Went really good, the speed was not really fast, but also not slow. Good training!

Saturday Nov 28 #

10 AM

orienteering 1:13:42 intensity: (7:00 @1) + (37:45 @2) + (17:23 @3) + (11:34 @4) 11.81 km (6:15 / km) +339m 5:28 / km
ahr:148 max:173 shoes: Icebug spirit 7

Task of the training was to decide on putting the focus on compass or on isohypses. I felt sometimes unsure what to choose or if I can just focus on one, because most of the time I use both, but I think I managed the training quite good and start to improve some techniques.

Friday Nov 27 #

7 AM

strength 41:51 [2]

6 PM

Running 46:11 intensity: (10:50 @1) + (34:15 @2) + (1:06 @3) 9.35 km (4:56 / km) +187m 4:29 / km
ahr:135 max:152 shoes: Asics Gel Persue 6

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