Training Log Archive: nanaIn the 30 days ending Sep 30, 2010:
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Thursday Sep 30, 2010 #
running 30:00 [3]
2x 40 short jumps out of the ankle
2x12 hopping jumps right + left
2x10 one legged jumps right and left
2x10 ski jumps (?) out of running right and left
total: 128
felt really good to do some training again!
bike 50:00 [2]
strength 15:00 [3]
Tuesday Sep 28, 2010 #
ball games (basketball) 1:30:00 [3]
test went ok...
Kondi 30:00 [3]
strength 35:00 [3]
running 5:00 [3] 1.2 km (4:10 / km)
(injured)
Monday Sep 27, 2010 #
ball games (basketball) 30:00 [1]
Sunday Sep 26, 2010 #
ball games (basketball) 30:00 [1]
Saturday Sep 25, 2010 #
strength 30:00 [3]
Friday Sep 24, 2010 #
bike 20:00 [3]
(injured)
Kondi 30:00 [3]
strength 15:00 [3]
Thursday Sep 23, 2010 #
Note
(injured)
running (drills) 20:00 [3]
Kondi 30:00 [3]
strength 35:00 [3]
Wednesday Sep 22, 2010 #
bike 50:00 [2]
ball games (basketball) 30:00 [1]
Tuesday Sep 21, 2010 #
bike 40:00 [2]
ball games (basketball) 1:30:00 [3]
Kondi 30:00 [3]
strength 15:00 [3]
Monday Sep 20, 2010 #
bike 15:00 [3]
ball games (basketball) 20:00 [1]
Sunday Sep 19, 2010 #
Kondi 30:00 [3]
strength 15:00 [3]
Saturday Sep 18, 2010 #
running race 1:42:25 [5] 21.1 km (4:51 / km) +22m 4:50 / km
shoes: asics kayano
Good race, perfect pace plan... started off rather slow, everybody was running faster than me. But after 10km it was me running faster, overtaking people all the time.
Had a very bad stomach cramp 1.5km before the finish... slowed me down quite a lot, but felt fine on the last 500m again...
Wednesday Sep 15, 2010 #
Note
(rest day)
Tuesday Sep 14, 2010 #
running 1:43:00 [3] 20.0 km (5:09 / km) +70m 5:04 / km
ahr:169 max:178 shoes: asics kayano
3x20'fastish, aimed for HR between 170 and 175. Average HR for all 3 blocks was 174
4'52/km
4'55/km
4'52/km
In the second and third 20' block I first had some troubles to get my HR up...
Sunday Sep 12, 2010 #
Orienteering race 47:00 [3] 3.2 km (14:41 / km) +190m 11:20 / km
strength 20:00 [3]
Saturday Sep 11, 2010 #
running 35:03 [4] 6.46 km (5:26 / km) +80m 5:07 / km
shoes: asics kayano
4x30"/3'
Paces were:
3:23 (HR av. 176, max 185)
3:17 (HR av. 175, max 183)
3:46 (some uphill, also a little bit coordinative) (HR 178, max 184)
2:55 (slightly downhill) (HR 180, max 188)
Thursday Sep 9, 2010 #
running 48:00 [3] 8.8 km (5:27 / km) +170m 4:58 / km
shoes: asics kayano
Did 4x30"/3', the 3' running easily (probably aroung 6'30-7'/km). After the last 30", I walked for 30" (the last repetition was uphill, so just needed the break).
Good training- very nice weather. Felt great although my cold is still not totally gone...
Tuesday Sep 7, 2010 #
strength 10:00 [4]
Monday Sep 6, 2010 #
bike 40:00 [2]
Sunday Sep 5, 2010 #
Orienteering race 1:11:45 [5] **** 5.7 km (12:35 / km) +160m 11:02 / km
ahr:179 max:181 spiked:14/15c
One big mistake (5') and some very bad route choices (maybe another 5')
Lost basically on control #6 (wrong route choice that also led to a mistake) and #8. Definitely wrong route choice (the initial plan was acutally ok, but got away from the control not quite in the right direction and changed my plans then... The problem was that I wasn't conscious enough in what direction I have to leave the control (namely back to the road where I came from).
Some minor detours at 1), 4), 12) (went straight down onto the road instead of more directly onto the crossing)
Pushed from control 11 to the finish- didn't know that I could run so fast off trail ;-)
Too bad, could have easily made it into top 10...
Note
(sick)
Saturday Sep 4, 2010 #
Note
(sick)
Friday Sep 3, 2010 #
Note
(sick)
Hope to be well until Sunday!!
Thursday Sep 2, 2010 #
Note
(sick)
Wednesday Sep 1, 2010 #
bike 40:00 [2]
running 15:00 [1] 2.3 km (6:31 / km) +20m 6:15 / km
(sick) shoes: asics kayano
strength 20:00 [3]
core and tibialis