Training Log Archive: LexcIn the 7 days ending Apr 7, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||
Thursday Apr 7, 2016 #
Cycling 20:00 [1]
Running intervals 30:00 [4] 6.0 km (5:00 / km)
shoes: Nike Lunarlon
Did key session #1 today.
Had top track coach Håkon Raadal Bjørlo to get me through this ;)
The session was
800m
2x400m
4x200m
2x400m
800m
And the recovery between each rep was a 200m jog in 1:30.
Felt surprisingly good throughout the session - before hand I'd been feeling really tight and sore so I was happy.
8 - 2:24
4 - 67
4 - 68
2 - 30
2 - 32
2 - 30
2 - 30
4 - 66
4 - 65
8 - 2:21
Enjoyed it!!! :)
Running warm up/down 31:00 [2] 4.2 km (7:23 / km)
shoes: Nike Lunarlon
(and jog to the track)
Running warm up/down 19:06 [2] 2.9 km (6:35 / km)
shoes: Nike Lunarlon
Wednesday Apr 6, 2016 #
Orienteering 53:23 [4] 8.9 km (6:00 / km) +105m 5:40 / km
shoes: Icebug Acceleritas4 RB9X
GPS
https://events.loggator.com/rf6myUNyKdVHOivA
Mistake of the week (so far):
Cycling 20:00 [1]
Tuesday Apr 5, 2016 #
Orienteering intervals 46:31 [4] 7.85 km (5:56 / km) +102m 5:34 / km
Fredrikstad.
Was good fun.
Breaks included in time.
Was up with them for the first 4 intervals then died badly on the last one!! Enjoyed it though. http://www.tulospalvelu.fi/gps/20160405StHansSprin...
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Cycling 20:00 [1]
Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Nike Zoom Structure 19 #black
Running warm up/down 7:53 [2] 0.9 km (8:46 / km)
shoes: Nike Zoom Structure 19 #black
Running intervals 7:30 [4] 1.24 km (6:03 / km)
shoes: Nike Zoom Structure 19 #black
4x200m [1:30]
27, 28, 28, 28
Got a little bit lactic-y in the end.
Running warm up/down 17:47 [2] 3.05 km (5:50 / km) +100m 5:01 / km
shoes: Nike Zoom Structure 19 #black
Monday Apr 4, 2016 #
Orienteering 42:05 [3] 4.6 km (9:09 / km) +115m 8:08 / km
shoes: Icebug Acceleritas4 RB9X
This week could be a intense one...
Map up soon.
http://doma.haldensk.no/show_map.php?user=lexc&...
Executed pretty well.
Cycling 20:00 [1]
Running warm up/down 23:01 [2] 4.3 km (5:21 / km) +30m 5:10 / km
shoes: Nike Zoom Structure 19 #black
S & C 1:00:00 [3]
Sunday Apr 3, 2016 #
Orienteering race 1:03:29 [5] 8.9 km (7:08 / km) +255m 6:14 / km
shoes: VJ Bold
Took this easy as being training. Focusing on running cleanly.
Very poor to #1. Saw another guy in the forest looking lost and that made me stop to early. Then I was a bit all over the place but got there eventually.
Happy with #2/#3. Executed well.
Think I lost time to #5 because I was unsure of where I was on top of the hill and then initially came down the cliffs to far to the left. I then relocated and came back to the right and then came down where I wanted to. Okay after that.
Not sure if I took the best route to #7 - I was slow in the crap at the bottom of the hill and then came out and up the hill to the east of where I wanted to be. Getting tired at this point.
Very poor into #8. When I left the path I was so tired and my direction went all over the place. Was so unsure of where I was for a while.
Good to #9.
Bad to #10 as I tried to come down the crags (didn't see them!) and then took the path around the field rather than just running straight through it.
Reasonably happy with this though. Was clean into and out of most of the controls just my route choice and direction needing fixed.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Bold
Saturday Apr 2, 2016 #
Orienteering race 41:19 [4] 5.1 km (8:06 / km) +211m 6:43 / km
shoes: Icebug Acceleritas4 RB9X
Taken a little easy.
Very poor RC to #3. Lost like 3mins.
Huge direction error to #6.
Lost a lot of time to 9 and 10.
(9 from being slow and unsure and stopping a little early)
(10 from an unmapped pylon being on the map and throwing me off even though I was going well)
Really enjoyed it though and didn't really have many problems finding the flags when I was going well.
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Icebug Acceleritas4 RB9X
Friday Apr 1, 2016 #
Cycling 20:00 [1]
Orienteering race 51:25 [2] 6.0 km (8:34 / km) +125m 7:46 / km
shoes: VJ Bold
Felt tired, felt slow, felt fat and I couldn't get my head in the orienteering zone.
Quit it after a stick came through the hole of my shoe, stabbing into my foot and it took me like 10mins to sort that all out (was at the furthest part of the course so angrily limped back). Foot is a little sore now but I don't think it's anything to major.
Absolutely crap area.
Running 25:00 [3] 3.0 km (8:20 / km)
shoes: VJ Bold
Really not in the mood.