Training Log Archive: nanaIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
running 35:29 [1] 5.76 km (6:10 / km) +200m 5:15 / km
slept:8.5 shoes: asics kayano red
Didn't feel worse after the run, normal walking still ok. So will try to slowly build up volume again.
Friday Jun 29, 2012 #
strength 10:00 [3]
slept:7.5 (injured)
Thursday Jun 28, 2012 #
Note
slept:8.0 (injured) (rest day)
Wednesday Jun 27, 2012 #
running race 24:53 [5] 6.2 km (4:01 / km) +25m 3:56 / km
ahr:185 max:192 slept:8.0 (injured) shoes: adizero tempo pink
started a bit too fast. There were some slight uphill parts with the slower times, but I should have started with maybe 3.55
Nevertheless was fast enough to win =)
km splits (500m/500m)
3.38 (1.48, 1.50)
3.54 (1.55, 1.59)
4.08 (2.02., 2.06)
4.12 (2.03. 2.09)
4.25 (2.15, 2.10)
4.14 (2.10, 2.04)
3.43 (pace of last 200m)
Hip hurt during walking (and very short warm-up). Strange enough fast running works well =)
Tuesday Jun 26, 2012 #
Note
slept:8.0 (injured) (rest day)
Monday Jun 25, 2012 #
strength 10:00 [3]
slept:8.0 (injured) (rest day)
Sunday Jun 24, 2012 #
Orienteering race 16:59 [4] 2.8 km (6:04 / km) +32m 5:44 / km
(injured)
Had a very clean race, most of the time I was really prepared when leaving the control.
A few route choices were not optimal, and wasn't running aggressively enough
Saturday Jun 23, 2012 #
Orienteering race 49:51 [3] 4.3 km (11:36 / km) +230m 9:09 / km
slept:8.0
had a good feeling and a clean race. Basically one mistake where I entered too early, and one route choice where I got off my route. I realised it and adapted my route. However, apparently I lost a lot of time with bad route choices... should have stayed on the path more often. too bad to have such a good feeling and such a bad result...
running 20:00 [1]
(injured)
warm up didn't feel good for the hip. Realised that I've been feeling some pinching since Tuesday...
Friday Jun 22, 2012 #
running 28:23 [1] 4.42 km (6:25 / km) +60m 6:01 / km
ahr:150 slept:8.5 shoes: Nike airspan+ 8
running intervals 11:33 [5] 3.2 km (3:37 / km)
shoes: Nike airspan+ 8
2x4x400m/1'/3'
aiming for 90" (3'45/km)
90"
87"
87"
90"
second set a bit faster (using Cedric's wind shadow ;-))
85"
84"
85"
81"
Thursday Jun 21, 2012 #
running 39:46 [2] 6.72 km (5:55 / km) +190m 5:11 / km
ahr:156 max:170 slept:8.0 shoes: asics kayano red
bike 10:00 [3] 2.68 km (3:44 / km) +80m 3:15 / km
ahr:151 max:164
running 39:37 [1] 4.83 km (8:12 / km) +112m 7:21 / km
ahr:136 max:152 shoes: asics kayano red
Stormy weather =)
stretching 15:00 [0]
Wednesday Jun 20, 2012 #
Orienteering race 54:38 [4] 5.7 km (9:35 / km) +170m 8:20 / km
slept:8.0
felt good, nice rhythm and felt strong physically. Still some mistakes and insecurities, the largest one 2'... But no real "being lost" like in the last few races... should have been quite a lot faster...
Tuesday Jun 19, 2012 #
running intervals 20:22 [1] 2.77 km (7:21 / km)
ahr:160 max:186 slept:8.5 shoes: asics kayano red
running 10:38 [5] 3.0 km (3:33 / km)
ahr:180 max:189 shoes: asics kayano red
times.
84/38
88/39
90/41
87/41
89/40
was aiming for 85, but apparently that was too fast. Also wanted to do them 6 times, but my head felt like exploding soon, so quit after 5. Being reasonable or being lazy??
Tried this kind of interval (a short sprint added after a short break) for the first time, was amazed how ok the 200m were even when HR hadn't dropped a lot (down to ~170 for the first 2, then 173, 175, 178)
short interval, but as it has been some time since the last real interval this seems a good start =)
stretching 10:00 [0]
Monday Jun 18, 2012 #
strength 15:00 [3]
slept:8.5 (rest day)
stretching 5:00 [0]
Sunday Jun 17, 2012 #
Orienteering race 1:15:46 [3] 5.9 km (12:51 / km) +240m 10:40 / km
ahr:163 max:181 slept:8.0
Ok but not perfect start, then a 2' detour to #10 (saw another girl running DAL, I really have to be more secure when meeting opponents...), and another 4' on #16 (small depression in the green). My concept here was probably not perfect, should have chosen a safer route...
and lost of smaller insecurities costing me in total another 4' for sure...
Again, too many mistakes. What is happening right now? Seems like ages that I've had a (technically) decent race...
Saturday Jun 16, 2012 #
Orienteering 1:56:03 [2] 7.6 km (15:16 / km) +265m 13:00 / km
ahr:163 max:181 slept:8.5
another huge mistake to #22 (rock in the flat), almost gave up. Gave myself one last chance to relocate, unfortunately I was dead-on this time so the deal (with myself) was to finish the race... In the end just tired and not concentrated anymore, so even more time lost on the last few controls...
So basically 4 large mistakes on 30 controls (and then constant time loss on the last 4...)
Friday Jun 15, 2012 #
running 1:07:38 [2] 11.47 km (5:54 / km) +375m 5:04 / km
ahr:161 max:178 slept:8.0 shoes: Nike airspan+ 8
Thursday Jun 14, 2012 #
running 57:35 [2] 9.86 km (5:50 / km) +305m 5:03 / km
ahr:162 max:180 slept:6.0 shoes: asics kayano red
We liked the sun a lot =)
bike 15:00 [1]
strength 10:00 [3]
stretching 20:00 [0]
Wednesday Jun 13, 2012 #
Note
slept:8.0 (rest day)
Tuesday Jun 12, 2012 #
running 37:38 [1] 6.28 km (6:00 / km) +170m 5:17 / km
slept:9.0 shoes: asics kayano red
Monday Jun 11, 2012 #
running 31:13 [1] 5.83 km (5:21 / km) +75m 5:02 / km
ahr:162 max:183 slept:8.0 shoes: Nike airspan+ 8
running intervals 15:00 [4] 3.62 km (4:09 / km) +20m 4:02 / km
ahr:179 max:183 shoes: Nike airspan+ 8
pace: 4'28, 3'59, 4'00
was a bit astonished that the first had been that slow... didn't feel like it...
strength 15:00 [3]
Sunday Jun 10, 2012 #
running 30:00 [1]
Orienteering 14:49 [4] 2.3 km (6:27 / km) +50m 5:49 / km
ahr:178 max:191 slept:7.5 shoes: adizero tempo pink
Had a pretty clean race, but quite some hesitations, was not prepared enough to run aggressively...
Saturday Jun 9, 2012 #
bike 48:00 [1] 7.27 km (6:36 / km) +275m 5:33 / km
ahr:123 max:169 slept:9.0
Towards the end we met a lady taking pictures of us, so we asked her what she was doing (rather aggressively I have to admit). She told us that we scare the poor animals and we are not supposed to be here etc. Had to refrain from laughing, as this part where we met her was really steep and tricky, we biked down there veeeeeery slowly... Anyway, after a few minutes of discussion she then ditched us and said that we were not listening to her (what was actually true....). We had asked her repeatedly to delete the picture she'd taken of us. I don't think she did it finally.
Oh man, hope not to meet her again (and not see this picture on the internet...)
Friday Jun 8, 2012 #
running 56:49 [2] 10.2 km (5:34 / km) +292m 4:52 / km
ahr:164 max:179 slept:6.0 shoes: asics kayano red
Thursday Jun 7, 2012 #
Note
slept:8.5 (rest day)
Wednesday Jun 6, 2012 #
running 1:02:08 [1] 8.91 km (6:58 / km) +120m 6:32 / km
ahr:142 slept:8.0 shoes: Nike airspan+ 8
strength 20:00 [3]
Tuesday Jun 5, 2012 #
Note
slept:7.5 (rest day)
Monday Jun 4, 2012 #
running 1:34:03 [2] 15.85 km (5:56 / km) +350m 5:21 / km
ahr:150 max:188 slept:8.0 shoes: Nike airspan+ 8
Sunday Jun 3, 2012 #
Orienteering race 1:06:00 [3] 5.8 km (11:23 / km) +180m 9:51 / km
ahr:152 max:176 slept:7.5
one control was wrong, lost 3 min there. Then more or less clean race, a couple of hesitations in the green and then at the end one huge 5min mistake to the last but one control... just stupid.
Saturday Jun 2, 2012 #
Orienteering 17:53 [5] ** 2.8 km (6:23 / km) +45m 5:55 / km
ahr:157 max:187 slept:8.0 shoes: adizero tempo pink
real distance run: 4km
running 30:00 [1]
Friday Jun 1, 2012 #
running 54:30 [2] 10.1 km (5:24 / km) +105m 5:08 / km
ahr:159 max:175 slept:7.5 shoes: Nike airspan+ 8