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Training Log Archive: lilicob

In the 7 days ending Feb 8:

activity # timemileskm+m
  recovery6 4:00:00
  running5 3:22:52 24.51(8:17) 39.45(5:09) 389
  yoga6 2:20:00
  stretching6 2:00:00
  orienteering2 1:55:30 5.34(21:37) 8.6(13:26) 282
  gym1 45:00
  strengthening1 20:00
  Total26 14:43:22 29.86 48.05 671
  [1-5]9 6:23:22

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Saturday Feb 8 #

10 AM

orienteering warm up/down 7:28 [1] 1.25 km (5:58 / km) +22m 5:29 / km

orienteering 1:02:11 [3] 4.49 km (13:51 / km) +190m 11:26 / km

training camp we had to stop at each control to talk about the leg. some mistakes
12 PM

orienteering 45:51 [3] 2.86 km (16:02 / km) +70m 14:17 / km

shorter course bigger mistake to the 1st others were okay. again stop after every control also we didnt have to push cause in the afternoon we had some physical training.
1 PM

running warm up/down 3:42 [1] 0.66 km (5:36 / km)

running hills 24:12 [5] 3.57 km (6:47 / km) +290m 4:49 / km

really hard stuff. first really hilly (8.56 until the first point) we had to run up to the TV tower. felt really bad.
4 PM

recovery (foam rolling) 35:00 [0]

stretching 20:00 [0]

Friday Feb 7 #

8 AM

yoga 10:00 [0]

3 PM

gym 45:00 [2]

today only 45minutes cause we are going to Pecs again for some training camp

Thursday Feb 6 #

8 AM

yoga 10:00 [0]

11 AM

running tempo 38:47 [4] 7.97 km (4:52 / km) +25m 4:47 / km

8km in it: 5easy 2medium and 1km fast
Times:
4.92km - 24.55
2.02km - 9.38
1.01km - 4.13
12 PM

stretching 20:00 [0]

5 PM

recovery (foam rolling) 40:00 [0]

Wednesday Feb 5 #

8 AM

yoga 1:30:00 [0]

1 PM

strengthening (abs) 20:00 [2]

3 PM

running (fartlek) 46:52 [3] 9.43 km (4:58 / km) +25m 4:54 / km

nice run but reaally windy. especially on the bridge, i was afraid a bit that the wind will blow me down:D
4 PM

stretching 20:00 [0]

5 PM

recovery (foam rolling) 35:00 [0]

Tuesday Feb 4 #

8 AM

yoga 10:00 [0]

2 PM

recovery (foam rolling) 40:00 [0]

4 PM

running warm up/down 13:39 [1] 2.75 km (4:58 / km)

running hills 20:09 [5] 4.32 km (4:40 / km) +26m 4:32 / km

4 x running up bridge then jogging down. felt pretty bad my times : 1.46, 1.56, 1.57, 1.55.
1 round was approx. 520 ms

running warm up/down 13:15 [2] 2.75 km (4:49 / km)

6 PM

stretching 20:00 [0]

Monday Feb 3 #

7 AM

yoga 10:00 [0]

10 AM

running 42:16 [2] 8.0 km (5:17 / km) +23m 5:13 / km

Finally after 5 days i could run again. Still some pain in the foot but coach told me to run. It was really great rather mentally though. Phisically i tried not to run to fast. Only a slow ’recovery/back again’.
12 PM

stretching 20:00 [0]

3 PM

recovery (massage) 1:00:00 [0]

Sunday Feb 2 #

10 AM

yoga 10:00 [0]

3 PM

recovery (foam rolling) 30:00 [0]

4 PM

stretching 20:00 [0]

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