Training Log Archive: nana

In the 7 days ending Apr 19, 2015:

3:17

0:00

2 PM

running 20:31 [2] 3.79 km (5:25 / km) +44m 5:07 / km
shoes: asics gel volt 33 black/green/

footing on the way back home

11 AM

Orienteering 1:24:53 [2] 6.9 km (12:18 / km) +290m 10:10 / km
ahr:161 max:194

middle training. legs and head were tired...

10 AM

Orienteering 1:56:16 [3] 11.8 km (9:51 / km) +368m 8:31 / km
ahr:150 max:171

routechoice training - shadowing a W16 and a W20

10 AM

setting controls 58:14 [1] 4.08 km (14:16 / km) +130m 12:19 / km
ahr:136 max:171

Setting controls

11 AM

Orienteering 1:21:56 [2] 7.12 km (11:30 / km) +223m 9:57 / km
ahr:142 max:165

Shadowing a W20 and a W18 immediately after returning from setting controls

3 PM

Orienteering 57:49 [2] 4.74 km (12:12 / km) +100m 11:02 / km
ahr:144 max:165

Shadowing a W18 and a W16 on a 'Korridor'-Training

10 AM

running 20:00 [4] 5.04 km (3:58 / km)
ahr:177 max:185 shoes: Salming trail violett

6' in 4.05/km
4' in 3.57
2' in 3.58
3' break
4' in 4.05
2' in 4.07
2' in 3.50

Some parts were sandy and with slight slopes (down and up)

running 36:05 [2] 5.83 km (6:11 / km) +50m 5:56 / km
ahr:158 shoes: Salming trail violett

Warm up cool down and time inbetween fast parts

4 PM

Orienteering 20:02 [2] 1.86 km (10:46 / km) +15m 10:21 / km
ahr:160 max:190

collecting controls

10 AM

Orienteering 38:17 [2] 4.76 km (8:03 / km) +70m 7:30 / km
ahr:155

Shadowing a W20

Orienteering 50:02 [1] 5.0 km (10:00 / km) +50m 9:32 / km
ahr:137 max:172

Shadowing a W18