Training Log Archive: nanaIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
unspecified (ballet) 1:00:00 [1]
slept:8.0 (sick)
stretching 10:00 [0]
ball games (volleyball) 1:00:00 [1]
Sunday Oct 30, 2011 #
running 20:00 [1]
(sick)
Orienteering 45:00 [4] 7.52 km (5:59 / km) +121m 5:32 / km
slept:9.0
Was good fun, made a major compass mistake that resulted in a really slow route...
Well, didn't have any ambitions, so it was ok.
Saturday Oct 29, 2011 #
running 33:40 [2] 5.62 km (5:59 / km) +140m 5:20 / km
ahr:159 max:178 slept:9.0 (sick) shoes: asics kayano red
strength 20:00 [3]
stretching 10:00 [0]
Friday Oct 28, 2011 #
Note
slept:8.0 (sick)
Thursday Oct 27, 2011 #
Note
slept:7.0 (sick)
Wednesday Oct 26, 2011 #
Note
slept:8.5 (sick)
Tuesday Oct 25, 2011 #
strength 30:00 [3]
slept:7.5 (sick)
12' legs
18' core
Kondi 5:00 [1]
stretching 10:00 [0]
Monday Oct 24, 2011 #
Hiking 15:00 [2]
slept:9.0 (sick)
The cold is worse than ever, had trouble sleeping due to the sore throat...
the 1km sprint to the station yesterday after the hike and probably also the hike in the rather cold air was not good...
Note
Did some real planning, aiming for the following:
5x running (maybe also xc skiing), trying to train in 3-week-cycles
-> for the first training phase 1 intensive, 1 middle, 3 easy pace
2x strength (just 20' of core, maybe some jumps)
1x different sport (propably mostly volleyball on Mondays, maybe some hip hop dancing). it will be easy to get into a regular schedule here
1x alternative endurance (this will be the hardest to do, needs some extra determination to go swimming, or use the bike in winter
2x regeneration (stretching, sauna etc.). Could acutally start this in the training break... never find the time but actually like it.
1x mental. Will try to work on O-skills isolated. By determining weaknesses and tackling them.
Big plans, but with a bit of determination and bit of persuasion to have M do it with me it should be possible =)
Sunday Oct 23, 2011 #
Hiking 5:00:00 [1]
slept:8.5 (sick)
Very nice, changing between snowy winter and sunny autumn =)
bike 45:00 [2]
Saturday Oct 22, 2011 #
Note
slept:10.5 (sick) (rest day)
Friday Oct 21, 2011 #
Note
slept:8.0 (sick) (rest day)
wellness 2:15:00 [0]
(sick) (rest day)
Thursday Oct 20, 2011 #
Note
slept:9.5 (sick) (rest day)
Wednesday Oct 19, 2011 #
Note
slept:9.5 (sick) (rest day)
Tuesday Oct 18, 2011 #
Note
slept:10.5 (injured) (sick) (rest day)
Monday Oct 17, 2011 #
swimming 45:00 [1]
slept:9.0 (injured) (sick)
ball games (volleyball) 1:00:00 [1]
Sunday Oct 16, 2011 #
Orienteering race 1:37:41 [3] 11.0 km (8:53 / km) +400m 7:31 / km
slept:8.0 (injured) (sick)
Ok race, technically not really difficult. One tricky control (some of the elite runners lost up to 10' there), but took it carefully and it worked!
Could not push physically, so it was even rather boring...
wellness 40:00 [0]
That was it, the season is done. Now time for recovery, analysis and planning of the winter training...
Saturday Oct 15, 2011 #
Note
slept:4.5 (injured) (sick) (rest day)
Friday Oct 14, 2011 #
ball games (volleyball) 2:00:00 [1]
slept:5.5
Orienteering 30:00 [3]
(injured)
stretching 30:00 [0]
wellness 1:00:00 [0]
Thursday Oct 13, 2011 #
Orienteering 1:00:00 [1]
slept:7.5 (injured)
Wednesday Oct 12, 2011 #
wellness 30:00 [0]
slept:6.5
Tuesday Oct 11, 2011 #
running 54:00 [2] 8.45 km (6:23 / km) +150m 5:52 / km
ahr:141 max:168
Orienteering 25:00 [2]
slept:7.0
stretching 15:00 [0]
Monday Oct 10, 2011 #
strength 15:00 [3]
Saturday Oct 8, 2011 #
running 45:00 [2] 7.4 km (6:05 / km) +100m 5:42 / km
slept:7.0 shoes: Scott ultralyte
Friday Oct 7, 2011 #
Orienteering 30:00 [2]
Thursday Oct 6, 2011 #
Orienteering 44:00 [1] 4.3 km (10:14 / km)
Wednesday Oct 5, 2011 #
Orienteering 40 [3]
Orienteering 1:15:00 [1]
nice training though, night-O following tonight, quite a challenge...
Tuesday Oct 4, 2011 #
Orienteering 1:30:00 [2] 11.5 km (7:50 / km)
real distance logged
Monday Oct 3, 2011 #
Orienteering 25:00 [4] 2.9 km (8:37 / km) +30m 8:12 / km
Sunday Oct 2, 2011 #
Orienteering 41:37 [4] 4.6 km (9:03 / km) +155m 7:45 / km
Could really push the speed. Still made a total of about 3' mistakes/loops, but otherwise I just enjoyed this orienteering =)
Saturday Oct 1, 2011 #
Orienteering 1:57:00 [2] 9.0 km (13:00 / km) +225m 11:33 / km