Training Archive: M_LIn the 7 days ending 2008-08-24:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| M | T | W | H | F | S | S | ||||||||||||
Sunday Aug 24 | ||
| Orienteering race 45:06 [5] 7.2 km (6:16 / km) | |
| E-Games in Espoo
15/57 45:06 +5:42 This was an OK race. I made one 1minute mistake and two 30 second mistakes so I can't be TOO happy with my orienteering but all in all it felt like an OK race: I was concentrated and felt OK physically. At the moment I feel like I'm in a same kind of situation as in the beginning of the season: not near my top shape but hopeful that a couple of good training weeks can rise me to new levels.. :) | ||
| Jogging warm up/down 20:00 [3] 2.5 km (8:00 / km) | |
| Warming up and down | ||
Saturday Aug 23 | ||
| Jumps and sprints 15:00 [3] | |
| Sprints in the paths near Lintuvaara. | ||
| Running 35:00 [3] 6.5 km (5:23 / km) | |
| Running near Konala (including the jumps and sprints) | ||
Thursday Aug 21 | ||
| Running intervals 10:28 [4] 3.2 km (3:16 / km) | |
| Interval training in Pitäjänmäki sport track. (I got the idea for this training from a team mate)
I was supposed to run 10*400m but as my lap times started to get slower I stopped at lap #8. laps 1-4 1:22-1:18 lap 5 1:17 lap 6 1:15 lap 7 1:17 lap 8 1:19 -- 150-200 meter cooldowns in the middle. Last winter I ran 1km in 3:02 (if I remember correctly) after a set of 1km intervals which shows I'm not in my top shape at the moment but hey, it was a good training anyway.. | ||
| Jogging 32:00 [1] 5 km (6:24 / km) | |
| Warming up / down plus "cooldowns" in the middle | ||
Wednesday Aug 20 | ||
| Cycling 28:00 [1] 8.8 km (3:11 / km) | |
| Cycling to Vallila | ||
| Cycling 27:00 [1] 8.8 km (3:04 / km) | |
| Cycling back | ||
| Note | |
| (rest day) | ||
| I had to publish a "demo site" for a project in the evening so I didn't have time to go running. It was a good rest day anyway.. (I cycle so easily it's not really training) | ||
Tuesday Aug 19 | ||
| Cycling 28:00 [1] 8.6 km (3:15 / km) | |
| Cycling to a "client" | ||
| Cycling 28:00 [1] 8.6 km (3:15 / km) | |
| Cycling back | ||
| Running tempo 30:06 [4] 7.8 km (3:52 / km) | |
| Running from Pitäjänmäki to Hämeenlinnanväylä and back.
15:00 at halfway point I tried to run fast but smooth but my legs were a little stiff (maybe from cycling) and arms as well (maybe from yesterday's strength training).. Last 2 weeks have been quite nice at work so I SHOULD have proper energy to train.. At least today it felt like a good training. This training is part of my attempt to increase the amount of fast-speed trainings and stretching to find the missing speed and "smoothness" in my running in competitions too.. | ||
| Jogging warm up/down 15:00 [3] 2.8 km (5:21 / km) | |
| Warming up and down | ||
Monday Aug 18 | ||
| Cycling 28:00 [1] 8.7 km (3:13 / km) | |
| Cycling to Vallila | ||
| Cycling 27:00 [1] 8.7 km (3:06 / km) | |
| Cycling back | ||
| Strength 45:00 [3] | |
| Solid upper body strength training | ||