Training Archive: 007In the 7 days ending 2006-09-17:
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| M | T | W | H | F | S | S | ||||||||
Sunday Sep 17 | ||
| orienteering 1:20:00 [3]***** | |
| ran on the really intensely detailed map, north.
did the first few controlls together. going ok, then on the long leg i got more lost than i heve been in years.. couldnt relocate and as there were no controlls out, didnt find myself for a while. underestimated it, and wasnt nearly careful enough. couldnt read the detail, or anything, even when i knew exactly where i was 5o metres back. warmup and down was 15 ish mins. | ||
| C • hey hey 1 | ||
Saturday Sep 16 | ||
| running 1:04:00 [4] | |
| run on the roads/tracks with reuben. ran on the track where reubs last saw a moose.. but no luck.
running faster and feeling stronger than the other runs like this. still felt good at the end. | ||
Friday Sep 15 | ||
| orienteering (intervals) 55:00 [4] | |
| 6 fast orienteering loops from the clubhouse( 1:5000 map) with others.pushed really hard, but often too fast to navigate...
recovery jog to the next start | ||
Thursday Sep 14 | ||
| Note | |
| (rest day) | ||
Wednesday Sep 13 | ||
| 1:20:00 [3] | |
| ride with r and th 2 boys,out to the west of nybro
had to push hard to keep up at the start, but by the end was feeling good. riding hard, and even had some hills! perfect evening for a ride. | ||
| strength and cond 40:00 [1] | |
| core | ||
Tuesday Sep 12 | ||
| running 50:00 [3] | |
| 10 min warmup, then ran 10 hill intervals: 20 sec up( the biggest hill around) an 40 sec down recovery.
then ran out to the lake for a quick swim, and back harder. shins a bit sore for the first 10 mins and a little bit throughout. sooo frustrating if they get worse again, and i have hardly been running on th road, mostly soft forest. spent 5 mins in panic after i got out of the water and my shorts had disapeared!!, and they werent on the jetty where i went first...very luckily i eventually saw them floating under the surface of the water by the jetty.pheww, didnt really want to run back in my red undies.. | ||
Monday Sep 11 | ||
| orienteering 44:00 [4] | |
| 3.1k tecnical training on 1:5000 map from the appartment.
27 mins with 12min warm up and 5 down. shins were a bit sore, should probably stretck more, but otherwise was pushing pretty hard and felt good. had a bit of trouble with the last few in detail | ||
| strength and cond 30:00 [1] | |
| core stability stuff | ||