Training Log Archive: ArlaharenIn the 7 days ending May 16, 2010:
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Wednesday May 12, 2010 #
11 AM
Running trail/forest warm up/down 35:42 6.19 km (5:46 / km) +4m 5:45 / km
ahr:142 max:212 shoes: Puma Complete Trailfox II
Tuesday May 11, 2010 #
11 AM
Running 36:27 ** 8.51 km (4:17 / km) +20m 4:14 / km
ahr:156 max:192 spiked:36/36c shoes: Asics DS Trainer 13
Nice sprint training in T1 with 2 gaffled courses and starting in pairs. Sprinted the first course with Lukas and managed to bet him nicely. Then ran the other course afterward alone but managed to keep the speed good on the second lap. Only made minor mistakes on each lap, so maybe 10" on each lap in total. Felt nice running and I had no problem keeping concentration on any of the controls. :)
Lap 1: 14'08"
Lap 2: 14'00" (Excellent beating Ptr, the course planner)
Lap 1: 14'08"
Lap 2: 14'00" (Excellent beating Ptr, the course planner)
Running warm up/down 7:00 [3] 1.5 km (4:40 / km)
shoes: Asics DS Trainer 13
back to work afterwards.
Monday May 10, 2010 #
6 PM
Sprint orienteering tempo 37:17 *** 8.66 km (4:18 / km) +21m 4:15 / km
ahr:160 max:177 spiked:17/19c shoes: Asics DS Trainer 13
Lithe Vilse Vårcup, LiU Campus
Was late from work and started when most of the others had finished. I tried to run at threshold speed but had a hard time getting the pulse going. Made a terrible mistake going to 1st (again) instead of 7. Realized my mistake before it went to far, but lost valuable time. After that ok until I took the wrong route to the 16th control and ended up running around a marsh (that wasn't mapped) and a struggling through thick green thorny bushes to get to the control.
Really nice tempo training and it gets so much easier to train running at high speed once you get a map into your hand! :)
Was late from work and started when most of the others had finished. I tried to run at threshold speed but had a hard time getting the pulse going. Made a terrible mistake going to 1st (again) instead of 7. Realized my mistake before it went to far, but lost valuable time. After that ok until I took the wrong route to the 16th control and ended up running around a marsh (that wasn't mapped) and a struggling through thick green thorny bushes to get to the control.
Really nice tempo training and it gets so much easier to train running at high speed once you get a map into your hand! :)
Road cycling warm up/down 24:30 [3] 10.0 km (24.5 kph)
Biking to and from LiU Campus