Training Log Archive: nanaIn the 7 days ending Oct 21, 2012:
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Sunday Oct 21, 2012 #
11 AM
bike 29:59 [1] 8.58 km (3:30 / km) +125m 3:15 / km
ahr:158 max:163 slept:9.0
Signau - Eggiwil
12 PM
Orienteering 1:01:10 [3] 5.7 km (10:44 / km) +220m 9:00 / km
ahr:173 max:184
Emmentaler OL, DAL 9/16 (Simone: 39:31)
Didn't want to run a long course (with bad training level, and biking before and after), but DAK was nevertheless too short (only 4.3 + ~100m)
So ran DAL, but took it easy (which also means I couldn't have run much faster, HR was close to anaerobic threshold HR), enjoyed the "easy" and unstressed orienteering. A few bubbles (a bit too much to the left or right, and taking some time to realise it) and one major search at the last but second control. Simone also lost 1min there... a bit tricky, I guess everybody already thought about the finish, and did not orienteer that properly.
Didn't want to run a long course (with bad training level, and biking before and after), but DAK was nevertheless too short (only 4.3 + ~100m)
So ran DAL, but took it easy (which also means I couldn't have run much faster, HR was close to anaerobic threshold HR), enjoyed the "easy" and unstressed orienteering. A few bubbles (a bit too much to the left or right, and taking some time to realise it) and one major search at the last but second control. Simone also lost 1min there... a bit tricky, I guess everybody already thought about the finish, and did not orienteer that properly.
2 PM
bike 48:10 [1] 16.87 km (2:51 / km) +39m 2:49 / km
Eggiswil - Rüederswil to have coffee with my uncle :-)
Mostly slightly downhill along the Emme... very nice weather, beautiful but rather short ride (expected about a 1h training...)
Mostly slightly downhill along the Emme... very nice weather, beautiful but rather short ride (expected about a 1h training...)
Saturday Oct 20, 2012 #
3 PM
running 27:30 [2] 4.54 km (6:03 / km) +120m 5:21 / km
ahr:168 max:181 slept:8.5 shoes: adidas supernova sequence
short footing in Könizberg in the beautiful afternoon sun
two uphill sprints
two uphill sprints