Training Log Archive: lost jokesIn the 7 days ending Feb 23, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Feb 23, 2014 #
8 AM
Strength 4:00 [3]
3x15.
10 AM
Orienteering 1:03:40 *** 9.44 km (6:45 / km) +23m 6:40 / km
31c shoes: Inov-8 X-Talon 212
Clear 7℃ (Feels like 3℃).
Club training on Oude Willem. In general exercises were a bit too easy, but enjoyed myself and made it more difficult by pushing harder. Also forgot my compass which increased the difficulty. Achilles near perfect. Toe a bit sensitive but still under control.
Exercises:
Line-O;
Normal O course with focus on map contact and route choice;
Relay course in groups of 3, two loops.
Club training on Oude Willem. In general exercises were a bit too easy, but enjoyed myself and made it more difficult by pushing harder. Also forgot my compass which increased the difficulty. Achilles near perfect. Toe a bit sensitive but still under control.
Exercises:
Line-O;
Normal O course with focus on map contact and route choice;
Relay course in groups of 3, two loops.
Saturday Feb 22, 2014 #
10 AM
Strength 4:00 [3]
3x15.
4 PM
Running 23:03 4.62 km (4:59 / km) +10m 4:56 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 9℃ (Feels like 6℃).
With Natalia on the bike. Bit too fast maybe, but felt good. Right toe slightly sensitive, seems to be under control though. Hope I can keep up this schedule. Achilles is doing just fine; it's a bit sensitive when I squeeze/touch it, but I have a feeling that's more because of the shockwave treatment.
With Natalia on the bike. Bit too fast maybe, but felt good. Right toe slightly sensitive, seems to be under control though. Hope I can keep up this schedule. Achilles is doing just fine; it's a bit sensitive when I squeeze/touch it, but I have a feeling that's more because of the shockwave treatment.
5 PM
Strength 4:00 [3]
3x15. After the run.
Friday Feb 21, 2014 #
10 AM
Strength 4:00 [3]
3x15.
Strength 4:00 [3]
ankle 4x30" L&R.
2 PM
Hiking 1:33:51 [1] ** 8.65 km (10:51 / km) +24m 10:42 / km
shoes: Inov-8 Roclite 315
Partly cloudy 8℃ (Feels like 4℃).
With Natalia. Hadn't been here for some time already, so good excuse with the nice weather. Used the old '93 orienteering map, trails and contours are still pretty much perfect, vegetation not so much! Bit boring route back to the car because we were short on time.
With Natalia. Hadn't been here for some time already, so good excuse with the nice weather. Used the old '93 orienteering map, trails and contours are still pretty much perfect, vegetation not so much! Bit boring route back to the car because we were short on time.
Thursday Feb 20, 2014 #
10 AM
Strength 5:00 [3]
3x20.
12 PM
Note
5th shockwave. Things seem to be getting better, but of course that's mostly due to my break from running the past weeks.
5 PM
Running 16:09 3.03 km (5:20 / km) +1m 5:19 / km
shoes: Inov-8 F-Lite 240
Overcast/Drizzle 9℃ (Feels like 6℃).
Short run. Achilles ok, hip feeling a bit stiff but just a coincidence I think. Two quick accelerations to get rid of some energy :)
Really felt in today's and yesterday's run that I still have to get used to the shoes, they really make me work.
Short run. Achilles ok, hip feeling a bit stiff but just a coincidence I think. Two quick accelerations to get rid of some energy :)
Really felt in today's and yesterday's run that I still have to get used to the shoes, they really make me work.
Wednesday Feb 19, 2014 #
9 AM
Strength 5:00 [3]
3x20.
11 AM
Running 22:51 4.41 km (5:11 / km) +10m 5:08 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 8℃ (Feels like 6℃).
2x10' with a 45" break in the middle.
Physically bad, but achilles ok. Thought I felt a small niggle around 8min, but fine afterwards. Dressed up a bit too cold in only a shirt.
2x10' with a 45" break in the middle.
Physically bad, but achilles ok. Thought I felt a small niggle around 8min, but fine afterwards. Dressed up a bit too cold in only a shirt.
Tuesday Feb 18, 2014 #
10 AM
Strength 4:00 [3]
3x15. Time to pick it up again. Feeling strange but good. Run tomorrow.
Monday Feb 17, 2014 #
Note
(rest day)
Still not 100% recovered.