Training Log Archive: ol8In the 7 days ending Apr 7, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Apr 7, 2013 #
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
Orienteering 1:41:18 [3] 19.3 km (5:15 / km) +410m 4:45 / km
took it really easy on the first controls to see how my back is working. Was ok and didnt feel pain, just sometime some discomfort. Took safe route choices. Biggest miss to #16 about 1:30
not going full speed, ran steady relaxed. Not that tired in the finish.
nice course and map
for next weeks long: have to have more confidence in compass and just go straight
Cycling (Ergo) 20:00 [1]
Saturday Apr 6, 2013 #
Running 25:44 [1] 4.37 km (5:53 / km) +60m 5:31 / km
Friday Apr 5, 2013 #
Note
(injured) (rest day)
physio said to rest for at least 2 days and then we'll see
just not getting into a proper training rhythm....
spent about an hour in the swimming pool, stretching, massaging, mobilizing....
Thursday Apr 4, 2013 #
Running warm up/down 28:07 [1] 5.5 km (5:07 / km) +15m 5:03 / km
Running 20:00 [4] 5.35 km (3:44 / km) +15m 3:41 / km
with 4min jogging break
1st: 2x90sec + 2x60sec 10:00- 2.59km (slightly uphill)
2nd: 2x60sec + 4x30sec + 4x15sec 10:00- 2.74km (slightly downhill)
pretty dead thats why splitted the session
Cycling (Ergo) 1:20:00 [1]
Wednesday Apr 3, 2013 #
Running warm up/down 43:09 [1] 7.6 km (5:41 / km) +60m 5:28 / km
Running intervals 20:10 [5] 6.0 km (3:22 / km)
with schani and matze
times:
3:21, 3:23, 3:23, 3:22, 3:21, 3:20 (working hard on the last one)
stomache cramps came during cool down.
Tuesday Apr 2, 2013 #
Squash (badminton) 1:20:00 [0]
Running warm up/down 15:23 [1] 2.65 km (5:48 / km) +40m 5:24 / km
Running tempo (D2) 47:37 [4] 11.9 km (4:00 / km) +160m 3:45 / km
spilts: 24:45 (up)/ 22:52 (down)
stomache cramps already in the beginning, had 2 pit stops and more during cool down. glad to finish the session:)
Monday Apr 1, 2013 #
Physio (core) 42:00 [1]
Running warm up/down 42:10 [1] 6.0 km (7:02 / km) +140m 6:18 / km
Orienteering intervals 13:38 [4] 2.17 km (6:17 / km) +110m 5:01 / km
tried to go as hard as possible
times:
2:38 (0.43km, 30HM)
2:16 (0.36km, 25HM)
2:50 (0.47km, 30HM)
3:50 (0.55km, 25HM)
2:04 (0.36km, 0HM)