Training Log Archive: nanaIn the 31 days ending May 31, 2012:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
running 54:45 [2] 10.2 km (5:22 / km) +330m 4:37 / km
ahr:162 max:185 slept:7.5 shoes: asics trail
Wednesday May 30, 2012 #
bike 1:03:00 [2] 13.2 km (4:46 / km) +300m 4:17 / km
ahr:126 max:163 slept:8.5
Tuesday May 29, 2012 #
running 16:47 [4] 4.0 km (4:12 / km)
ahr:175 max:188 slept:8.0
4.58/166/9
4.22/176/12
3.53/182/16
3.34/188/19
running 23:00 [1] 3.0 km (7:40 / km)
Monday May 28, 2012 #
Orienteering 48:46 [3] 5.5 km (8:52 / km) +70m 8:20 / km
ahr:167 max:182 slept:7.0
In this race I tried to do better than the last two days, and really focus on me when meeting with opponents. Worked well, so I had quite a clean race until #15. I thought the control would be easier, and left the path without a clear attackpoint. made a 2min mistake there. There were some other mistakes (hesitating, slightly wrong direction) adding up to maybe another 3 minutes in total...
Sunday May 27, 2012 #
Orienteering 59:23 [4] 6.5 km (9:08 / km) +200m 7:55 / km
ahr:167 max:188 slept:7.5
Already at the first control I ended up at the wrong forking (2'), made then another mistake to the 3rd control (4'), after that more controlled and ok...
Saturday May 26, 2012 #
Orienteering 53:57 [3] 4.2 km (12:51 / km) +170m 10:41 / km
ahr:166 max:182 slept:7.5
Weekend Haut Jura, day 1
Had a clean start and then a huge mistake to #5, massive parallel error with pathes that were and were not on the map. Didn't try to relocate properly until I finally realised what mistake I had made.
Afterwards ok again, but quite some bubbles and hesitating. Lost a lot of time.
What I learn: When trying to relocate, think of where you came from...
Friday May 25, 2012 #
swimming 20:00 [1] 0.9 km (22:13 / km)
slept:7.0
Plan: get better goggles, make a routine of swimming over lunch =)
Very tired in the afternoon...just not enough sleep lately
running 40:00 [1] 5.08 km (7:52 / km) +150m 6:52 / km
ahr:135 max:158 shoes: asics kayano red
Thursday May 24, 2012 #
Note
running 1:03:34 [3] 12.57 km (5:03 / km) +102m 4:52 / km
ahr:168 max:176 slept:7.0 shoes: Nike airspan+ 8
Wednesday May 23, 2012 #
Orienteering 51:14 [3] 6.77 km (7:34 / km) +105m 7:01 / km
slept:8.0
Monday May 21, 2012 #
running 48:50 [3] 7.94 km (6:09 / km) +331m 5:05 / km
ahr:165 max:180 slept:8.0 shoes: Nike airspan+ 8
Sunday May 20, 2012 #
running 48:00 [1] 8.0 km (6:00 / km) +220m 5:16 / km
ahr:149 max:174 slept:10.0 shoes: asics kayano red
running drills 7:00 [3] 0.8 km (8:45 / km)
shoes: asics kayano red
Saturday May 19, 2012 #
running 1:09:27 [2] 12.16 km (5:43 / km) +318m 5:03 / km
ahr:158 max:181 slept:8.0 shoes: asics kayano red
Friday May 18, 2012 #
Note
slept:8.0 (rest day)
Thursday May 17, 2012 #
running 20:00 [1]
Orienteering 27:22 [5] 3.6 km (7:36 / km) +50m 7:06 / km
ahr:182 max:190 slept:8.0
on my leg: 6/~70
good was: could really push (see HR =)), could very quickly relocate when I was wrong
Mistakes:
4) 20". The green was very unclear, so I changed direction and ran around instead of just being confident and running on. The direction would have been right and there was a field behind, so couldn't have gone too far...
8) 15" was at the wrong forking, could relocate very quickly
10) 30", was preparing the next few control descriptions when leaving 9 and didn't check the compass *stupid*. I ended up on a path and quickly realised where I was...
14) 75", wrong route choice, straight over the hill was very bad, and also didn't keep direction and ended up too far to the right (15")
Overall mistake: 2'35"
But the legs felt good, and orienteering at high speed worked amazingly well (the forest was also not too difficult with so many paths...)
strength 20:00 [3]
Wednesday May 16, 2012 #
Note
slept:7.5 (rest day)
Tuesday May 15, 2012 #
running 1:03:04 [2] 9.52 km (6:37 / km) +189m 6:02 / km
ahr:149 max:170 slept:7.5 shoes: asics kayano red
Monday May 14, 2012 #
running 27:28 [1] 4.41 km (6:14 / km) +100m 5:36 / km
ahr:146 max:165 slept:8.0
Ate a joghurt on the way back from work but my blood sugar dropped really low after ~30', so we walked back home
maybe also just a bit too much stress with everything being new
Sunday May 13, 2012 #
Note
slept:9.0 (rest day)
Saturday May 12, 2012 #
running 25:00 [1] 4.0 km (6:15 / km)
running race 1:08:23 [5] 16.09 km (4:15 / km) +240m 3:57 / km
slept:9.0 shoes: adizero tempo pink
Pretty much a perfect race. Was aiming for 1:10:00. Did start a bit too slow for 1:10, but could then run a good pace on the uphills in the second part...
5km: 20:39
10km: 42:34
calf was ok
stretching 10:00 [0]
Friday May 11, 2012 #
Note
slept:7.0 (rest day)
Thursday May 10, 2012 #
bike 40:00 [1]
slept:8.5
Orienteering 1:01:00 [2] 7.3 km (8:21 / km)
ahr:155 max:182
calf was ok during training.
Wednesday May 9, 2012 #
Note
(injured)
running 48:18 [1] 7.3 km (6:37 / km) +105m 6:10 / km
ahr:144 max:168
strength 20:00 [3]
spinning 20:00 [1]
Tuesday May 8, 2012 #
Note
slept:8.5 (rest day)
Monday May 7, 2012 #
running 54:00 [1] 8.0 km (6:45 / km) +130m 6:15 / km
ahr:146 max:181 slept:7.0 shoes: asics kayano red
running 8:00 [4] 1.72 km (4:39 / km) +74m 3:50 / km
ahr:165 max:181
pace:
4.58
4.52
5.09
5.02
4.55
4.42
4.22
4.10
exact same total hill distance as last (quite different) hill training at a totally different place ;-)
stretching 10:00 [0]
Sunday May 6, 2012 #
Orienteering 56:00 [3] 6.3 km (8:53 / km) +210m 7:37 / km
ahr:162 max:176 slept:9.0
Took it rather easy, made somewhat too many mistakes though:
1) 30"
5) 15"
11-13) total 2'30"
17/18) 1'
total mistake: 4'15"
mostly not concentrated enough (maybe also due to taking it easy ?) and not really planning ahead (what do I want to see?) and just taking into account one feature instead of more than one...
Saturday May 5, 2012 #
running race 47:45 [4] 11.1 km (4:18 / km) +190m 3:58 / km
slept:7.5 shoes: adizero tempo pink
Didn't go full speed, was an ok race...
running 35:00 [1] 6.0 km (5:50 / km)
shoes: adizero tempo pink
Thursday May 3, 2012 #
Note
slept:9.0 (rest day)
running 42:49 [1] 6.81 km (6:17 / km) +185m 5:32 / km
shoes: asics kayano red
stretching 15:00 [0]
Wednesday May 2, 2012 #
running 59:32 [2] 9.42 km (6:19 / km) +238m 5:37 / km
ahr:168 max:181 slept:8.5 shoes: Nike airspan+ 8
running 8:13 [5] 1.72 km (4:47 / km) +86m 3:49 / km
ahr:170 max:179 shoes: Nike airspan+ 8
2 middle hills: 280m/18m in ~1:16
2 steep hills: 160m/15m in 1:00
Tuesday May 1, 2012 #
running 1:24:02 [2] 15.02 km (5:36 / km) +403m 4:56 / km
ahr:159 max:181 slept:9.0 shoes: asics kayano red
It's amazing how easy such a longer training is. I remember times when I had to fight in every training longer than 60' with quite a slower pace than now... It's motivating to see progress =)
stretching 20:00 [0]