Sunday Sep 30 |
 | running warm up/down 36:30 [2]6.8 km (5:22 / km) +159m 4:48 / km | |
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| Warm up and cool down for the O-training. |
| Orienteering tempo 36:45 [4]*** 3.7 km (9:56 / km) +244m 7:28 / km | |
| ahr:174 spiked:16/17c |
| Middle distance training race on the Balmberg map. Open area with steep hillsides. Pretty wet and slippery. I was pretty cautious on the steep downhills, not feeling 100% because of my hamstring, small cold, and staying out late last night. I wasn't being very active in my orienteering, often I felt like I was just running in the direction of the control and seeing the features I needed just before the control. This caused, however, three 30" mistakes, where i could have been cleaner in the control circle.
Phantom time: 33'
Results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
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| C • Still, you surprised me.... 1 |
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| C • Phantom Time??? 6 |
Saturday Sep 29 |
| running 44:18 [2]8 km (5:32 / km) +199m 4:55 / km | |
| ahr:152 shoes: Asics 1110 |
| I am supposed to stick to running on flat area's, which is basically impossible here in Magglingen. I ran up to the track (about 120 meters gradual climb from our house) and ran 1km on the track. I wanted to see at what min/km pace I run at a easy, normal running speed. I ran it in exactly 5 minutes. Then I ran over to the Finna-bahn (woods chip track that is marked every 50 meters and is 914 meters long) and ran a 1km there. This k has a little climb in it and I ran it in 5:20 seconds. I guess this means I have been under estimating my distances most of the year. Oh well, it doesn't really matter.
Hamstring wasn't painful, but I could feel it going uphill. |
| strength 6:00 [1] | |
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| Glut training. |
Friday Sep 28 |
| Note | |
| (sick) |
| Getting Marc's cold... grrrr! |
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| C • That's right! 1 |
| indoor bike (hometrainer) 30:20 [1] | |
| ahr:130 |
| Biking indoors, trying to avoid getting sick, but also needing some exercise to feel better. |
| strength 31:45 [3] | |
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| Core strength + PT exercises for my hamstring. Activating my gluts:-) |
Thursday Sep 27 |
| hiking 32:59 [1]3.5 km (9:25 / km) +302m 6:35 / km | |
| ahr:131 |
| Hiking with my dad in Beatenberg. Still felt my hamstring... :-( |
| running 39:33 [1]5.7 km (6:56 / km) +190m 5:57 / km | |
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| After hiking, I ran up a little further and then on a road back to my dad's house. Running didn't make my hamstring hurt more, which is pretty good sign. PT tomorrow. |
Monday Sep 24 |
| Note | |
| (injured) (rest day) |
| Letting my hamstring rest until Thursday while I am in Tenero for a work thing. Wouldn't have had much time for any sort running anyway. |