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Training Log Archive: Erik:

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running9 5:59:07 42.02(8:33) 67.62(5:19) 1415
  Orienteering4 3:48:13 20.38(11:12) 32.8(6:57) 1535113c
  Strength2 1:20:00
  Running drills 3 35:59 2.55(14:07) 4.1(8:47)
  Total11 11:43:19 64.95 104.52 2950113c
averages - sleep:8 weight:65kg

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

10 AM

Orienteering 1:51:47 [4] *** 14.5 km (7:43 / km) +880m 5:55 / km
54c shoes: Nordic Racer

Team Event. As none of our team's other elite runners were available I had to run almost the whole course on my own. We lost some time on the initial free-order-controls due to wrong planning. 7th place.
Good long distance training and awesome terrain!

Running warm up/down 8:00 [1] 1.4 km (5:43 / km) +40m 5:00 / km
shoes: Nordic Racer

Saturday Oct 1, 2016 #

2 PM

Running warm up/down 37:01 [1] 5.9 km (6:16 / km) +90m 5:50 / km
slept:5.0 shoes: VJ Bold

Orienteering race 35:26 [5] *** 5.97 km (5:56 / km) +205m 5:04 / km
26c shoes: VJ Bold

Austria Cup Middle Distance in Heiligengeist, Kärnten.
Solid race, some uncertainties, still heavy legs from Thursday's strength training.
4th place..., +1.25, 6" from 3rd


Map

Friday Sep 30, 2016 #

10 AM

Running 26:14 [1] 4.06 km (6:28 / km) +150m 5:27 / km
slept:8.5 shoes: X-Talon 190

Orienteering 24:00 [1] 4.0 km (6:00 / km) +120m 5:13 / km
8c shoes: X-Talon 190

Thursday Sep 29, 2016 #

10 AM

Running warm up/down 39:35 [1] 7.25 km (5:28 / km) +195m 4:49 / km
slept:8.5

Running drills 12:53 [1] 1.6 km (8:03 / km)

Running intervals 24:00 [4] 5.5 km (4:22 / km)

6*800m
4 PM

Running warm up/down 10:23 [1] 2.0 km (5:12 / km)
shoes: F-Lite

Running drills 10:00 [1] 0.8 km (12:30 / km)

Running 46:37 [1] 9.7 km (4:48 / km) +20m 4:45 / km
shoes: F-Lite

5 PM

Strength 25:00 [1]

Wednesday Sep 28, 2016 #

11 AM

Running 1:16:16 [1] 14.2 km (5:22 / km) +570m 4:28 / km
slept:8.5 shoes: X-Talon 190

Tuesday Sep 27, 2016 #

7 PM

Running 17:19 [1] 3.1 km (5:35 / km) +100m 4:49 / km
slept:9.0

Monday Sep 26, 2016 #

10 AM

Running warm up/down 40:16 [1] 6.85 km (5:53 / km) +220m 5:04 / km
slept:8.5 shoes: VJ Bold

Orienteering intervals 57:00 [4] 8.33 km (6:51 / km) +330m 5:43 / km
25c shoes: VJ Bold

7 intervals, 3:53-6:06 (31:29)
6 PM

Running 33:26 [1] 7.66 km (4:22 / km) +30m 4:17 / km

Running drills 13:06 [1] 1.7 km (7:42 / km)

7 PM

Strength 55:00 [3]
weight:65kg

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