Training Archive: szurcherIn the 7 days ending 2007-07-22:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jul 22 | ||
| Event: O-Ringen | ||
| Orienteering 54:21 [2]6 km (9:04 / km) +168m 7:57 / km | |
| shoes: VJ Twisters | ||
| Model Event for the World Cup. The nicest terrain I saw all week. | ||
Saturday Jul 21 | ||
| Orienteering 55:04 [2]5 km (11:01 / km) +66m 10:20 / km | |
| ahr:142 max:171 shoes: VJ Twisters | ||
| World cup relavent terrain near Linköping. I was hoping that this terrain isn't too relavent... it ends up that it was though.
Arrived in Sweden yesterday. It ends up taking two days off helped my heal a lot. That's good. | ||
| running warm up/down 17:00 [2]2.5 km (6:48 / km) +86m 5:48 / km | |
| shoes: Asics 1110 | ||
| Jogging with a group of Swiss runners before doing some strength exercises. | ||
| strength 17:36 [2] | |
| Marc lead a strength workout for us. :-) | ||
| stretching 10:00 [1] | |
Thursday Jul 19 | ||
| Note | |
| (rest day) | ||
| I am taking today and tomorrow off as preparation for the World cup races in Sweden next week, but also because I have had a pain in my heel that has progressively gotten worse. Taking care of it seems like a good idea. I have been to the physio and with a little body-wave it has already helped. Of course it is on the same foot as my ankle injury and I felt it for the first time after I had taped a little too tight. Go figure. | ||
Wednesday Jul 18 | ||
| running 32:50 [1]5.4 km (6:05 / km) +120m 5:28 / km | |
| ahr:133 max:162 | ||
| Recovery run. | ||
Tuesday Jul 17 | ||
| running 1:07:00 | |
| ahr:154 shoes: New Balance 825 | ||
| Warm up (intensity 2): 24 min
Rest between intervals while looking at route choices on maps of the long and sprint for WOC (intensity 1): 27 min Cool down (intensity 2): 16 min | ||
| running intervals 19:06 [5]5.6 km (3:25 / km) | |
| ahr:180 max:189 shoes: New Balance 825 | ||
| Intervals on the track.
(800m, 400m, 200m) x 4 rest was 3' after 800m, 1'30" after the 400m, and 3' between sets. My goal was to run the 800m in less than 3'10", the 400m in less than 85", and the 200m in less than 40". The shorter the distance the fast I wanted to be running. Worked out really well and I felt great, one of my best interval workouts to the year. Times were: (3.02, 82, 37) (2.58, 81, 37) (2.53, 81, 37) (2.55, 82, 38) heart rate got progressively higher for each set, but I felt good and could push the whole way. | ||
| C • I agree... 1 | ||
| running drills and plyometrics 6:00 [3]1 km (6:00 / km) | |
| Did the usual track drills after the warm up, before the intervals. | ||
Monday Jul 16 | ||
| running 35:07 [1]6 km (5:51 / km) +133m 5:16 / km | |
| ahr:140 | ||
| Recovery run around the "block" here at home. | ||
| strength 55:00 [2] | |
| A good strength workout, lots of core, lots of leg exercises. Feeling great! | ||
| feet and ankle strength 10:00 [1] | |