Training Log Archive: ol8In the 7 days ending Mar 16, 2014:
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Sunday Mar 16, 2014 #
11 AM
Running warm up/down (wup) 13:19 [1] 2.33 km (5:43 / km) +10m 5:36 / km
Orienteering 1:29:25 [4] 19.0 km (4:42 / km) +200m 4:28 / km
selection race- long on "kobyliarka"
unintended curve to #1 and safe route via track till #2, then going more straight. was ok, but not great. miss to #6 (40sec) and a bigger one to #16, where I was totally confused and lost map contact a bit. generally I should have run more aggressively... such a terrain just doesn't suit me...
unintended curve to #1 and safe route via track till #2, then going more straight. was ok, but not great. miss to #6 (40sec) and a bigger one to #16, where I was totally confused and lost map contact a bit. generally I should have run more aggressively... such a terrain just doesn't suit me...
Running 19:00 [1] 3.0 km (6:20 / km) +30m 6:02 / km
short cd + collecting last three controls
Saturday Mar 15, 2014 #
2 PM
Running warm up/down (wup) 14:47 [1] 2.81 km (5:16 / km)
Running race 17:09 [5] 5.0 km (3:26 / km)
5000m on track
pretty windy conditions, so didnt go for any time, just trying to stick with a group. went through in 10:11 the 3k- felt easy till 2 laps to go. probably should have gone out harder...
pretty windy conditions, so didnt go for any time, just trying to stick with a group. went through in 10:11 the 3k- felt easy till 2 laps to go. probably should have gone out harder...
Running (cd) 10:00 [1] 1.6 km (6:15 / km)
Friday Mar 14, 2014 #
7 PM
Running 20:24 [1] 4.31 km (4:44 / km) +10m 4:41 / km
pre-race jog with 3 strides
Thursday Mar 13, 2014 #
5 PM
Running 36:00 [1] 6.7 km (5:22 / km) +100m 5:00 / km
Running intervals 9:28 [5] 3.0 km (3:09 / km)
test run on track for the knee
when running fast, no pain and hardly any discomfort. just starting and stopping hurts a bit...
1000: 3:14
800: 2:36
600: 1:54
400: 1:12
200: 0:32
decreasing recovery from 2min to 1min
when running fast, no pain and hardly any discomfort. just starting and stopping hurts a bit...
1000: 3:14
800: 2:36
600: 1:54
400: 1:12
200: 0:32
decreasing recovery from 2min to 1min
Running 22:00 [1] 3.0 km (7:20 / km) +60m 6:40 / km
Wednesday Mar 12, 2014 #
8 AM
Running 25:00 [0] 3.7 km (6:45 / km) +80m 6:06 / km
easyish morning jog with carmen
downhill painful
downhill painful
Tuesday Mar 11, 2014 #
8 PM
Running 12:00 [0] 2.0 km (6:00 / km)
test jog in the flat