Training Log Archive: ol8In the 7 days ending Mar 9, 2014:
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Sunday Mar 9, 2014 #
Note
(injured)
it's pretty swollen and walking hurts... shit, not the best time to have a problem like that!
Saturday Mar 8, 2014 #
Running 10:20 [1] 1.99 km (5:12 / km) +10m 5:04 / km
Orienteering 26:24 [1] 4.47 km (5:54 / km) +30m 5:43 / km
beginning a bit insecure, then feeling really good, not easy to read line in 1:15000
Orienteering intervals 18:15 [4] 4.19 km (4:21 / km) +25m 4:14 / km
Orienteering 14:12 [3] 2.78 km (5:06 / km) +30m 4:51 / km
Running 30:00 [1] 3.2 km (9:22 / km)
Running warm up/down (wup) 6:00 [1] 1.0 km (6:00 / km)
Orienteering 54:02 [3] 10.75 km (5:02 / km) +80m 4:51 / km
feeling pretty tired, so brain wasn't working properly. some nice good passages, but also some insecurities.
Friday Mar 7, 2014 #
Running warm up/down (wup) 16:00 [1] 3.5 km (4:34 / km) +20m 4:27 / km
Running 13:20 [5] 4.2 km (3:10 / km)
3000m 4:30min break
6x200m with 200m jogging recovery (about 1:05)
times:
9:56, 35, 35, 34, 34, 33, 33
wasn't feeling so good today, but anyways a good test to see whats possible on the 5k
Running 33:30 [1] 5.8 km (5:47 / km) +15m 5:42 / km
Thursday Mar 6, 2014 #
Physio (bouldern) 25:00 [1]
Cycling (Ergo) 1:00:00 [2]
ahr:122 max:138
Wednesday Mar 5, 2014 #
Running warm up/down (wup) 8:20 [1] 1.45 km (5:45 / km) +10m 5:33 / km
Orienteering 43:14 [3] 7.73 km (5:36 / km) +120m 5:11 / km
focus was on compass and speed change going into shorter controls.
messed up to #1, as we were starting from the wrong point;) on 4th I missed the finish, otherwise ok:)
1st: 10:57 (1,87km/ 25Hm)
2nd: 7:10 (1,36km/ 15Hm)
3rd: 8:17 (1,47km/ 20Hm)
4th: 8:14 (1,49km/ 20Hm)
5th: 8:37 (1,54km/ 40Hm)
found my peace with this map on the last rep as I had a really nice flow:)
Running 25:00 [1] 2.8 km (8:56 / km)
Tuesday Mar 4, 2014 #
Running warm up/down (wup) 12:10 [2] 2.71 km (4:29 / km) +20m 4:20 / km
Running intervals 20:06 [5] 6.4 km (3:08 / km)
2x3x800 in 2:36 with 45sec recovery + 5min series break
3x400 with 45sec recovery + 3min break
4x100 with 45sec recovery
times:
2:34, 2:36, 2:35, 2:36, 2:36, 2:36, 74, 72, 69, 15, 15, 14, 14
pace feels quite fine, probably didnt max myself out on sunday;)
Running 33:00 [1] 4.1 km (8:03 / km) +10m 7:57 / km
Physio (core) 10:00 [1]
Monday Mar 3, 2014 #
Physio (core) 25:00 [1]
Running 25:00 [1] 4.0 km (6:15 / km) +100m 5:33 / km