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Training Log Archive: Psuba

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running3 1:45:29 13.15(8:01) 21.16(4:59) 82
  Orienteering1 1:24:21 6.32(13:21) 10.16(8:18) 295
  Strength / Conditioning / Drills1 24:22 0.99(24:31) 1.6(15:14)
  Total4 3:34:12 20.46(10:28) 32.92(6:30) 377
  [1-5]4 3:24:18

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MoTuWeThFrSaSu

Saturday Sep 24, 2016 #

11 AM

Running warm up/down 4:01 intensity: (6 @1) + (13 @2) + (2:07 @3) + (1:35 @4) 0.67 km (5:59 / km) +15m 5:23 / km
ahr:143 max:155 shoes: Inov-8 Oroc 280

Orienteering race (Long) 1:24:21 intensity: (5 @1) + (13 @2) + (5:05 @3) + (38:05 @4) + (40:53 @5) 10.16 km (8:18 / km) +295m 7:15 / km
ahr:163 max:178 shoes: Inov-8 Oroc 280

Slovak Long Distance Championship, M40.

4th: http://obasen.orientering.se/winsplits/online/en/d...

First time in my life that i have run this Karst type terrain. A lot of fun but took time to adjust which shows on the splits. Two big mistakes, just lack of precise map control in those places which cost a lot.

Clearly the locals know this terrain very well. One of them caught me for 10 minutes about 2/3rd of the way in, I got a bit upset and sped up - and kept him behind me comfortably for the rest of the race which was a lot more fun than the first part. Could have carried on for longer if I had to.

Friday Sep 23, 2016 #

7 PM

Running 52:18 intensity: (12 @1) + (42 @2) + (3:36 @3) + (25:30 @4) + (22:18 @5) 10.5 km (4:59 / km) +62m 4:50 / km
ahr:161 max:177

Revovery run with a 4:30 tempo circuit of Margaret Island (about 70-80% effort)

Wednesday Sep 21, 2016 #

7 AM

Strength / Conditioning / Drills 24:22 intensity: (9:52 @0) + (6:15 @1) + (1:21 @2) + (4:49 @3) + (2:05 @4) 1.6 km (15:14 / km)
ahr:104 max:151 shoes: Haglofs Gram XC 2016

6 PM

Running intervals (Moov Speed Endurance) 49:10 intensity: (2 @0) + (8 @1) + (2:21 @2) + (5:45 @3) + (17:06 @4) + (23:48 @5) 9.98 km (4:56 / km) +5m 4:55 / km
ahr:159 max:182 shoes: Haglofs Gram XC 2016

Moov Speed Endurance, level 34. Passed.

After failing the level 35 target last time, ans still having the blister, did not want to aim too high, so set a level 34 target (1.6km intervals @ 4.12 pace or better). Beat it fairly comfortably (after the first interval Moov suggested to try level 36 but I declined...).

Getting quite dark towards the end so did 4 intervals only, but that is roughly in line with Spari training schedule anyway (6x1000 fast).

Will move the target up a notch from next week.

Monday Sep 19, 2016 #

Note
(rest day)

letting the blister heal a bit.

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