Sunday Mar 2 |
 | Orienteering 1:20:00 [2]***** | |
| |
| First part of the training: 35 min normal orienteering with a map with no paths on it. Went well. In the second part of the training there was a blank circle around the control. I ran over the wrong ridge on my way to the first control, got lost and returned to the start. Spent 15 min doing that. After that I got myself back together and managed to do 30 minutes of pretty good orienteering. |
| Orienteering tempo 55:00 [4]***** 6.5 km (8:28 / km) | |
| ahr:174 max:193 |
| 1st loop 2,0km; ~17min; Avg 172.
2nd loop 2,0km; ~17min; Avg 172
3rd loop 2,5km, ~19 min; Avg 177
Mass start and spreading. Some mistakes, getting better in the last loop. |
| Jogging warm up/down 10:00 [2] | |
| |
| 5+5min. |
Saturday Mar 1 |
| Orienteering (night) 1:00:00 [1]**** | |
| (injured) |
| Night-O in Praia de Mira. It was so nice and warm! I love Portugal in the springtime! My orienteering was far from perfect though, but I didn't make any huge mistakes because I was running so slowly that I almost always noticed the mistake before I ran too far. The reflectors saved me a couple of times...
We are staying at a **** hotel in Praia de Mira - the same place where I was in March 2006. The buffet breakfast was just as good as I remembered! :)
I almost forgot... Got some weird pain behind my knee after the training. Last time I had that same pain in Dec 2006 in Spain after the first training there. The pain was gone the following day... Maybe it has something to do with sitting in the plane. Or maybe I'm just getting old. |
Friday Feb 29 |
| Nordic walking 1:00:00 [1] | |
| ahr:119 max:157 |
| Just to get some fresh air. |
Thursday Feb 28 |
| Note | |
| (rest day) |
| Massage (legs). |
Wednesday Feb 27 |
| Therapeutic exercise (Keppijumppa) 15:00 [1] | |
| |
| |
| Flexi-Bar 15:00 [2] | |
| |
| |
| Circuit training etc. (Exercise ball) 15:00 [2] | |
| |
| At work after work. |
| Note | |
| |
| STRETCHING calves. |
Tuesday Feb 26 |
| Running tempo (indoors) 3:20 [5]1 km (3:20 / km) | |
| ahr:182 max:195 |
| 3'20! PB
First lap 38 seconds, the 2nd and third about 40 seconds, then I tried to speed up a little in the 4th lap and in the last lap just tried to keep up the pace. My whole body was full of lactate in the end, but I was surprised how "easy" it felt. My previous record 3'28 was run on March 31st 2007 with the help of mr Pijįk, but it was the 4th of four intervals. This was the first time that I run only 1x1000m and this time it was without a pacemaker.
I wrote on Dec 28th: "I'm sure that by February I'll be running 1 km in 3:30 on track again. And then by April/May I'll be going under 3:20. That's the plan and I'm on schedule! :) "
It seems that I'm now ahead of schedule, but I don't mind. ;) The result was a huge relief mentally because I haven't been 100% happy with my training this winter. But I must be doing something right! :) |
| Running warm up/down 40:00 [1] | |
| |
| 20'+20'. |
| Note | |
| |
| STRETCHING calves (+hamstrings). |
Monday Feb 25 |
| Note | |
| (rest day) |
| Preparing mentally for tomorrow's 1x1000m training. ;) |