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Training Log Archive: lost jokes

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Hiking2 2:51:29 8.0(21:26) 12.88(13:19) 6425c
  Running2 1:40:14 12.22(8:12) 19.67(5:06) 51
  Orienteering1 58:25 4.72(12:23) 7.59(7:42) 6517c
  Strength12 47:00
  Total17 6:17:08 24.94 40.14 18042c

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MoTuWeThFrSaSu

Sunday Nov 24, 2013 #

9 AM

Strength 4:00 [3]

2x15 L&R.
11 AM

Orienteering 13:00 intensity: (10:00 @1) + (3:00 @2) *** 1.44 km (9:03 / km) +15m 8:36 / km
shoes: Inov-8 Oroc 340

Club training on Dieverzand. Relocation exercise as warming up: I was running up front and whenever I stopped the others had to relocate. Afterwards they had to draw the route we ran. Fun.

Orienteering 34:59 intensity: (6:00 @1) + (12:00 @2) + (12:59 @3) + (4:00 @4) *** 4.53 km (7:44 / km) +35m 7:27 / km
12c shoes: Inov-8 Oroc 340

After the relocation they got an only contours-map with a line-O, which I think in hindsight was a bit too long (2,9km). Last exercise was this one, some more practice in relocation.

I made a course consisting of 12 controls, again I was running up front and whenever I gave a signal they had to turn their map over, relocate and run to the control (in sequence). Will definitely repeat this one another time, it was great to see runners sprinting in different directions through the beautiful heath covered forest. Also good to run with the whole group, people start giving each other tips and I think questions and advice are very easily asked.

Orienteering 10:26 intensity: (2:00 @2) + (6:26 @3) + (2:00 @4) *** 1.63 km (6:24 / km) +15m 6:07 / km
5c shoes: Inov-8 Oroc 340

Picking up a few controls at good speed.
11 PM

Strength 5:00 [3]

3x15 L&R.

Saturday Nov 23, 2013 #

8 AM

Strength 3:00 [3]

2x12 L&R.
11 AM

Hiking 1:42:44 [1] * 7.56 km (13:35 / km) +14m 13:28 / km

Sunny 6°C.

Short hike with Natalia at the Drentsche Aa on the way from Groningen to Steenwijk. Fantastic morning :)
4 PM

Hiking 1:08:45 intensity: (30:00 @1) + (30:00 @2) + (8:45 @3) ***** 5.32 km (12:56 / km) +50m 12:21 / km
25c shoes: Salomon XA Pro 3D Ultra 2

Putting out controls for the club training at Dieverzand with Natalia. Nice challenge because the last hour was in the dark... Fortunately I had a good lamp with me :)
11 PM

Strength 3:00 [3]

2x12 L&R.

Friday Nov 22, 2013 #

11 AM

Strength 3:00 [3]

2x12 L&R.

Thursday Nov 21, 2013 #

10 AM

Strength 5:00 [3]

3x15 L&R.
3 PM

Running 53:36 intensity: (9:00 @1) + (30:00 @2) + (10:36 @3) + (4:00 @4) 10.87 km (4:56 / km) +35m 4:51 / km
shoes: Asics Gel Cumulus 12

Sunny 5°C (feels like 2°C)

Winter is coming, lovely weather today! Might've gone out for a bit too long considering the state of my achilles, but it all went fine in the end. First time doing this route since a long time. One longer acceleration because the running felt easy and I almost automatically started increasing my pace.

Hip a bit annoying around the 6km mark, but better after that. Not stiff. Feeling achilles slightly during, but good afterwards. Now a bit of rest, then club training on sunday.

Wednesday Nov 20, 2013 #

9 AM

Strength 5:00 [3]

3x15 L&R.
10 PM

Strength 3:00 [3]

2x12 L&R.

Tuesday Nov 19, 2013 #

12 PM

Strength 4:00 [3]

3x12 L&R.
2 PM

Running 46:38 intensity: (10:00 @1) + (13:08 @2) + (22:00 @3) + (1:30 @4) *** 8.8 km (5:18 / km) +16m 5:15 / km
shoes: Inov-8 Oroc 340

Easy run on Havelte West with map, but staying mostly on the trails. Wherever I went off-trail I increased the speed though. 3x100m accelerations at the end.

Hip a bit painful/annoying, but not stiff so that might be an improvement. Pouring down with rain during the accelerations and the cool down to home, lots of fun :)

Going to keep doing the one day on/off schedule until I feel my achilles is doing perfectly fine, then I will try to run two consecutive days.
11 PM

Strength 4:00 [3]

3x12 L&R.

Monday Nov 18, 2013 #

11 AM

Strength 4:00 [3]

2x15 L&R.
11 PM

Strength 4:00 [3]

2x15 L&R.

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