Training Log Archive: Abrando

In the 7 days ending Sep 25, 2016:

4:27

0:00

10 AM

Orienteering 3:00:04 [5] 17.53 km (10:16 / km) +442m 9:07 / km
(injured) shoes: Icebug Spirit 6 OLX

Gara partita bene, qualche errore nella parte centrale e poi nella tratta 21-22
saltando un muretto ho preso una storta ma ho terminato la gara

Running warm up/down 20:00 [2]
shoes: Icebug Spirit 6 OLX

3 PM

Running warm up/down 20:00 [3]
shoes: Icebug Spirit 6 OLX

Orienteering race 1:25:40 [3] 9.61 km (8:55 / km) +86m 8:32 / km
shoes: Icebug Spirit 6 OLX

Gara fatta a ritmo tranquillo per adattarmi al terreno carsico in vista della long del giorno dopo

5 PM

VING TSUN 2:00:00 [3]

8 PM

VING TSUN 1:20:00 [3]

11 AM

Stretching 20:00 [2]

Running warm up/down 22:03 [2] 3.73 km (5:55 / km) +7m 5:51 / km
shoes: brooks gliceryn 12

Running 3:28 [3] 0.78 km (4:27 / km) +5m 4:18 / km
shoes: brooks gliceryn 12

10 allunghi da 50m

9 AM

Running warm up/down 13:00 [3] 1.62 km (8:01 / km) +3m 7:57 / km
shoes: La sportiva Elios SR

Running intervals 51:24 [3] 9.49 km (5:25 / km) +12m 5:23 / km
shoes: La sportiva Elios SR

10x500 a 4.20/km mi sono fatto prendere la mano all' 8°
Tempi [2:06-2:07-2:05-2:04-2:06-2:10-2:09-1:55-2:06-2:04]

6 PM

VING TSUN 1:00:00 [3]

Stretching 40:00 [1]

8 AM

MTB 1:47:13 [4] 41.79 km (23.4 kph) +471m
shoes: mtb CUBE attention SL 29

10 AM

Stretching 20:00 [1]

6 PM

VING TSUN 1:00:00 [3]

8 PM

VING TSUN 1:20:00 [3]