Wednesday Oct 31 |
 | Run 1:12:02 [3] 15 km (4:48 / km) | |
| ahr:149 max:168 shoes: Asics Gel-Kayano XII |
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Tuesday Oct 30 |
| Run warm up/down 23:22 [3] 5 km (4:40 / km) | |
| ahr:151 max:160 shoes: Asics Gel-Kayano XII |
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| Strenght 30:00 [3] | |
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Monday Oct 29 |
| Run warm up/down (warm-up) 25:55 [3] 5.5 km (4:43 / km) | |
| ahr:155 max:170 shoes: Asics Gel-Kayano XII |
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| Running drills hills 32:00 [4] | |
| ahr:162 max:186 shoes: Asics Gel-Kayano XII |
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| Run warm up/down (warm down) 18:38 [2] 3.5 km (5:19 / km) | |
| ahr:155 max:183 |
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Sunday Oct 28 |
| Run 22:57 [2] 5 km (4:35 / km) | |
| ahr:152 max:159 shoes: Asics Gel-Kayano XII |
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Saturday Oct 27 |
| Orienteering long 2:48:31 [3] *** 18 km (9:22 / km) | |
| ahr:156 max:204 20c shoes: Asics Gel-Kayano XII |
| A fun race. Teams consisted of 2-3 runners, I ran with my father, so in the last 30 minutes, we mostly walked. The 18 km was distance in a birds flight but as there were some lakes and streams on the way, we actually ran more than 20 km. The competiton involved 6 different maps which ranged from 1:25 000 - 1:5000 and they all were 16-17 years old, so there was much room left for improvising and fantasizing. |
Friday Oct 26 |
| Run 1:02:32 [3] 13 km (4:49 / km) | |
| ahr:149 max:165 shoes: Asics Gel-Kayano XII |
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Thursday Oct 25 |
| Run 57:22 [3] * 13 km (4:25 / km) | |
| ahr:151 max:169 shoes: Asics Gel-Kayano XII |
| Took 4 pages of colloidchemistry with me and felt getting smarter. I hope it improves my map reading skills as well |
Wednesday Oct 24 |
| Run warm up/down (warm up) 17:44 [3] 3.5 km (5:04 / km) | |
| ahr:157 max:173 shoes: Asics Gel-Kayano XII |
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| Football intervals 1:03:41 [4] | |
| ahr:171 max:199 shoes: Asics Gel-Kayano XII |
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| Run warm up/down (warm down) 19:50 [3] 3.5 km (5:40 / km) | |
| shoes: Asics Gel-Kayano XII |
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Monday Oct 22 |
| Run warm up/down 26:22 [3] 5.5 km (4:48 / km) | |
| ahr:149 max:163 shoes: Asics Gel-Kayano XII |
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| Strenght hills 33:59 [4] | |
| ahr:152 max:169 shoes: Asics Gel-Kayano XII |
| Series of different jumps uphill. |
| Run warm up/down (warm down) 16:45 [3] 3.5 km (4:47 / km) | |
| ahr:156 max:169 shoes: Asics Gel-Kayano XII |
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Sunday Oct 21 |
| Run 57:23 [2] 13 km (4:25 / km) | |
| ahr:154 max:170 shoes: Asics Gel-Kayano XII |
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Saturday Oct 20 |
| Run long 1:37:23 [3] 20 km (4:52 / km) | |
| ahr:154 max:166 shoes: Asics Gel-Kayano XII |
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Friday Oct 19 |
| Run 59:23 [3] 13 km (4:34 / km) | |
| ahr:159 max:174 shoes: Asics Gel-Kayano XII |
| Hung over again. |
Thursday Oct 18 |
| Run hills 1:40:29 [4] 17 km (5:55 / km) | |
| ahr:158 max:182 shoes: Asics Gel-Kayano XII |
| I dont know the amount of climb yet, as I haven't counted it yet, but it was a lot. Plus, I was running with a JWOC champion, so it wasn't an easy run. After running, we also did some jumps up-hill not included in the time. |
Wednesday Oct 17 |
| Run race 17:23 [5] 5 km (3:29 / km) vdot: 58.7 | |
| ahr:189 max:192 shoes: Asics Gel-Kayano XII |
| Very wet, muddy and slippery. Finished 9th, +1.24 to winner. The race consisted of 2 2,5 km laps and I couldn't reach my goals - 7.30 for first lap and 16 minutes total. Both were much slower, but I think that they would have been real if the track had been dry. |
| Run warm up/down 40:00 [3] 5 km (8:00 / km) | |
| shoes: Asics Gel-Kayano XII |
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| Run warm up/down (warm down) 6:00 [3] 1 km (6:00 / km) | |
| shoes: Asics Gel-Kayano XII |
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Tuesday Oct 16 |
| Run warm up/down 22:06 [3] 5 km (4:25 / km) | |
| ahr:155 max:174 shoes: Asics Gel-Kayano XII |
| Warm-up for next days race. Few 200 metre bursts. |
Monday Oct 15 |
| Run 55:39 [3] 13 km (4:17 / km) | |
| ahr:156 max:179 shoes: Asics Gel-Kayano XII |
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| Strenght 12:00 [3] | |
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Saturday Oct 13 |
| Run 22:15 [3] 5 km (4:27 / km) | |
| ahr:152 max:166 shoes: Asics Gel-Kayano XII |
| Hangover |
Friday Oct 12 |
| Run 9:47 [3] 2 km (4:54 / km) | |
| ahr:156 max:186 shoes: Asics Gel-Kayano XII |
| Wore wrong clothing and deciced to cut it short. Did strenght training instead afterwards. |
| Strenght 36:00 [3] | |
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Thursday Oct 11 |
| Run hills 56:38 [3] 10 km (5:40 / km) | |
| ahr:156 max:181 shoes: Asics Gel-Kayano XII |
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Tuesday Oct 9 |
| Run warm up/down 22:38 [3] 5 km (4:32 / km) | |
| ahr:154 max:162 shoes: Asics Gel-Kayano XII |
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| Strenght 27:00 [3] | |
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Monday Oct 8 |
| Note | |
| (rest day) |
| Donated blood after school and did not train because of it. |
Saturday Oct 6 |
| Orienteering long (Rogaine) 7:56:22 [3] ** 57 km (8:21 / km) | |
| ahr:141 max:178 34c shoes: Asics Gel-Kayano XII |
| Could have done better, but for 3 hours or more, we only walked. Not because we didn't have energy to run, but because the groin area had gone so sore, that it was almost impossible to run. The last hour we ran again, as we had cp worth of 15 point to collect and not much time.
The course was fun, we had to go twice through a fairly wide river :D |
Thursday Oct 4 |
| Run long 1:33:48 [3] 19 km (4:56 / km) | |
| ahr:152 max:168 shoes: Asics Gel-Kayano XII |
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Monday Oct 1 |
| Basketball 1:00:00 [3] | |
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| Strenght 25:00 [3] | |
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