Training Log Archive: ol8In the 7 days ending Jan 6, 2013:
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Sunday Jan 6, 2013 #
Running warm up/down (wup) 14:00 [1] 2.85 km (4:55 / km) +10m 4:50 / km
Running race 35:55 [5] 9.58 km (3:45 / km) +40m 3:40 / km
10 laps with each about 960metres. Flat course, just twice maybe a short uphill of about 2metres, otherwise a lot of twists and turns.
Legs were already tired after 2 laps and positions were already clear form the 4th lap on. Finished in 4th, 58sec behind the winner.
Good to get it done, but I guess without the trainingscamp before, i would have been fresher;)
lap times:
3:24, 3:29, 3:31, 3:33, 3:37, 3:39, 3:39, 3:42, 3:41, 3:36
Running warm up/down (cd) 10:07 [1] 1.83 km (5:32 / km) +10m 5:23 / km
Saturday Jan 5, 2013 #
Running warm up/down 15:10 [1] 2.4 km (6:19 / km) +60m 5:37 / km
Orienteering 15:34 [4] 3.31 km (4:42 / km) +75m 4:13 / km
competition from 2 years ago, awesome sprint, really technically. Had problems getting in a sprint flow with map reading and anticipation. Would have ended up 50sec behind andrea seppi.
Running warm up/down 7:37 [1] 1.45 km (5:15 / km)
Orienteering 37:15 [2] 4.8 km (7:46 / km) +105m 7:00 / km
not touching the bubbles, had a good move and was secure going round the bubbles. Twice a bit off.
Orienteering 58:40 [3] 9.52 km (6:10 / km) +165m 5:40 / km
fast, solid start, was leading the pack all way till 4th. Huge miss on #5, then not that motivated as I also couldnt get back in my routines.
Friday Jan 4, 2013 #
Running warm up/down 5:58 [1] 0.8 km (7:27 / km) +50m 5:41 / km
Orienteering 1:06:07 [3] 8.64 km (7:39 / km) +360m 6:20 / km
running the 5th stage of oocup M21E, without controls, quite good feeling. Safe in my navigation, some hesitations, but quite often nice flow
Running warm up/down 35:27 [1] 3.5 km (10:08 / km) +90m 8:58 / km
Orienteering intervals 32:45 [4] 5.73 km (5:43 / km) +100m 5:15 / km
trying to push hard, won 3 ints of 5, where I had an incredible flow.
On the other two ints, I was less aggressive in my navigation.
Thursday Jan 3, 2013 #
Running warm up/down 1:04:29 [1] 10.5 km (6:08 / km) +190m 5:38 / km
Running Drills 15:07 [3] 1.3 km (11:38 / km)
Running intervals 5:53 [5] 2.1 km (2:48 / km)
200 (1 wave)- 250 (2 waves)- 300 (2 waves)- 300- 250- 200 with 100meter walking recovery
times:
17, 16, 14, 17, 16, 14, 34, 42, 52, 54, 44, 33
Wednesday Jan 2, 2013 #
Running warm up/down 34:41 [1] 6.04 km (5:45 / km) +15m 5:40 / km
Running tempo (D2) 19:03 [4] 5.0 km (3:49 / km) +15m 3:45 / km
Squash 1:00:00 [2]
Tuesday Jan 1, 2013 #
Note
Monday Dec 31, 2012 #
Running 41:07 [1] 7.13 km (5:46 / km) +15m 5:42 / km
to magdalena island, a bit there and then back