Training Log Archive: ol8In the 7 days ending Sep 9, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Sep 9, 2012 #
Running warm up/down 12:20 [1] 1.9 km (6:29 / km) +50m 5:44 / km
Orienteering 1:09:27 [4] 11.82 km (5:53 / km) +385m 5:03 / km
1st place, but horrible run technically.lost about 4min to first control, then andi caught and overrun me, but could catch him again and ran aggressively as possible to get a gap to #4, then just some smaller hesitations and a bigger mistake to #18.
physically felt quite strong but didnt have my head in the game, something to work on!
Hiking 1:57:12 [0] 9.0 km (13:01 / km) +350m 10:54 / km
Saturday Sep 8, 2012 #
Running 44:43 [2] 8.4 km (5:19 / km) +260m 4:37 / km
Friday Sep 7, 2012 #
Running warm up/down 42:22 [1] 6.4 km (6:37 / km) +120m 6:03 / km
Running intervals 25:04 [4] 7.2 km (3:29 / km)
7*1000m where the first was 1200m long in 3:30 pace with 2min recovery
times:
4:12, 3:29, 3:28, 3:29, 3:29, 3:28, 3:29
quite bad feeling in the morning when I m doing intervals
Tennis 40:00 [1]
Cycling 1:04:30 [1] 23.9 km (2:42 / km) +350m 2:31 / km
ahr:105 max:139
Thursday Sep 6, 2012 #
Running 35:46 [1] 6.2 km (5:46 / km) +20m 5:41 / km
Physio (core) 45:00 [1]
Wednesday Sep 5, 2012 #
Cycling 59:19 [2] 18.85 km (3:09 / km) +320m 2:54 / km
Running warm up/down (wup) 3:23 [1] 0.7 km (4:50 / km)
Orienteering 44:01 [4] 6.69 km (6:35 / km) +330m 5:17 / km
quite uninspiring course, just a lot of climbing, some inaccuracies, one misplaced control and had to wake up most of the controls...physically really slow
Cycling 19:54 [1] 7.97 km (2:30 / km) +50m 2:25 / km
Tuesday Sep 4, 2012 #
Physio (core) 35:00 [1]
Cycling long (Ergo) 1:20:00 [1]
ahr:107 max:132
Running warm up/down 1:15:00 [1] 10.46 km (7:10 / km) +120m 6:47 / km
Running intervals 18:46 [5] 6.0 km (3:08 / km)
2x(1000-800-600-400-200) with 2min breaks and 10min easy jogging recovery between sets
goal was to get faster and faster
times:
3:18, 2:31, 1:49, 1:07, 0:30, 3:19, 2:38, 1:57, 1:09, 0:27.8
had a really tough times on the second set and was fighting with my calves which were heavy and tight. need some more of this tough stuff:)
Monday Sep 3, 2012 #
Running 55:22 [2] 11.73 km (4:43 / km) +130m 4:28 / km
Physio (core) 50:00 [1]