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Training Log Archive: Si'O

In the 7 days ending Feb 19, 2012:

activity # timemileskm+m
  Athletics2 2:23:52 11.6(12:24) 18.67(7:42)
  Running3 1:42:39 14.3(7:11) 23.01(4:28) 300
  Orienteering1 37:19 3.32(11:15) 5.34(6:59) 30011c
  Total5 4:43:50 29.22(9:43) 47.02(6:02) 60011c

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

Note
(rest day)

I had a bike and run event with my brother, but he had a respiratory problem, so it was impossible to do it

Saturday Feb 18, 2012 #

Orienteering 37:19 [4] *** 5.34 km (6:59 / km) +300m 5:27 / km
11c shoes: Salomon Spikecross 3

Not really technic but pretty physic, with a lot of climb
The map (Les Mourres) was old, and some places have changed

Running 11:56 [3] 3.0 km (3:59 / km)
shoes: Salomon Speedcross 2

Friday Feb 17, 2012 #

Athletics intervals 9:07 [5] 3.0 km (3:02 / km)
shoes: Mizuno wave precision 10

2*5*300 (each time faster than the one before)
First time : 57", 56", 54", 52", 49"
Second time : 59", 56", 56", 54", 54"
(Rest: 100m slow footing and walking between each 300m, and 7' footing between the two series)
C • Sounds intense mate. Keep i... 3

Athletics warm up/down 55:20 [2] 6.37 km (8:41 / km)
shoes: Mizuno wave precision 10

Warm up :
15' footing
6' exercises on stairs
4' running with slopes and stairs
10' exercises on the track

Rest during the 2*5*300 : 16'48

Warm down

Thursday Feb 16, 2012 #

Note
(rest day)

No time after school today

Wednesday Feb 15, 2012 #

5 PM

Running long 1:11:50 [3] 16.01 km (4:29 / km) +300m 4:06 / km
shoes: Salomon Speedcross 2

16km (longest I've never done) with 2km in the Durance (in the rocks, the forest or on the frozen river)

Tuesday Feb 14, 2012 #

6 PM

Athletics intervals 1:19:25 [5] 9.3 km (8:32 / km)
shoes: Mizuno wave precision 10

Problem : because of the snow, it was impossible to run only on 250m on the track (we had to do returns for the distance...)

Warm up (footing 15', exercises on stairs during 5', 8*40m with scales)
4*100m (16", 18", 17", 16"), recovering between each : 45"
7*470m (1'20, 1'23, 1'22, 1'21, 1'20, 1'22, 1'22, around 2'55/km) with 1'30 in recovering (slow footing around 8'/km)
Warm down
C • Training 2

Monday Feb 13, 2012 #

10 AM

Running (Sports at school (3*500m)) 3:53 [5] 1.5 km (2:35 / km)
shoes: Adidas Tachstar allround 2

Evaluation 3*500m with 10' of rest (walking and running slowly) between each (1'19,1'18,1'16)

Running warm up/down (Sports at school (3*500m)) 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave precision 10

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