Training Log Archive: Sergej F.In the 7 days ending Mar 10, 2017:
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Friday Mar 10, 2017 #
gym workout 45:00 [1]
Thursday Mar 9, 2017 #
gym workout 20:00 [3] 4.5 km (4:27 / km)
5х1 min.
gym workout 40:00 [1]
road cycling 55:00 [1]
Night Orienteering 1:06:30 [2] 8.4 km (7:55 / km)
ahr:132 max:159
Wednesday Mar 8, 2017 #
running 1:30:00 [2] 17.5 km (5:09 / km)
ahr:138 max:164
supposed to be a really easy run all the way but the dog with the man passing by have made me run 3.55 pace for couple of the last kilometers
Tuesday Mar 7, 2017 #
gym workout 15:00 [3] 3.5 km (4:17 / km)
gym workout 50:00 [1]
running 1:00:00 [4] 9.5 km (6:19 / km)
ahr:149 max:184
uphill intevals about 18 minutes effective.
Monday Mar 6, 2017 #
gym workout 50:00 [1]
fresh snow! yeah that is what we need down here :)
Sunday Mar 5, 2017 #
running 40:00 [1] 7.0 km (5:43 / km)
orienteering 1:12:43 [4] 14.4 km (5:03 / km)
ahr:175
A little better with hamstrings. 2x30 sec otherwise quite clean. Love that terrain :) some intervals would do good for the better result as for now I only have one gear. http://obasen.orientering.se/winsplits/online/sv/d...
Saturday Mar 4, 2017 #
orienteering 28:22 [3] 6.4 km (4:26 / km)
ahr:165 max:175
Destroyed both hamstrings yesterday ( bad w-up?!?!), so I could not come even close to competition speed. Shame. Otherwise quite clean.
orienteering 18:00 [3] 4.0 km (4:30 / km)
ahr:150
Jogged the sprint course which suppossed to be a speedy training. Another intensity training missed. Was intentionally late at the start so I got 45'00" into the result- last place :)
running 40:00 [3] 7.0 km (5:43 / km)