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Training Log Archive: bexharding

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Running7 6:07:31 35.21(10:26) 56.66(6:29) 974
  Core4 1:33:25
  Orienteering1 35:43 3.32(10:46) 5.34(6:41) 74
  Total9 8:16:39 38.53 62.0 1048
averages - rhr:50

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

Note
rhr:54

9 AM

Running 46:46 intensity: (2:05 @1) + (7:25 @2) + (26:13 @3) + (11:03 @4) 8.06 km (5:48 / km) +134m 5:22 / km
ahr:149 max:172

Run with Dad around Slottskogen
Nice morning but I felt a bit sluuugish.

Saturday Nov 9, 2013 #

9 AM

Running 1:29:20 intensity: (14:02 @1) + (41:21 @2) + (26:12 @3) + (7:45 @4) 11.69 km (7:39 / km) +233m 6:57 / km
ahr:136 max:176

Run with M and D to get some controls in anggardbergen

Friday Nov 8, 2013 #

Note
rhr:54 (rest day)

Thursday Nov 7, 2013 #

Note
rhr:46

9 AM

Running 48:33 intensity: (1:40 @1) + (14:39 @2) + (16:08 @3) + (16:06 @4) 7.52 km (6:27 / km) +152m 5:52 / km
ahr:149 max:178

Hill session
15 minute warm up and 10 minute cool down
Took the 3 hills in slottskogen in a row all in one tempo interval making effort on up and down, 10.55 with 80 seconds rest. Seemed more specific to do this; including up and down and along and using a variety of surfaces and gradients.

Core 12:30 intensity: (12:25 @1) + (5 @2)
ahr:95 max:120

3*5 exercises 30 secs per exercise then 10 seconds changeover.

Wednesday Nov 6, 2013 #

Note
rhr:47

9 AM

Running 1:23:51 intensity: (12:19 @1) + (48:19 @2) + (17:23 @3) + (4:52 @4) + (58 @5) 12.2 km (6:52 / km) +218m 6:19 / km
ahr:134 max:187

Slotskogen anggardsbergen and ruddalen mix of terrain and path feeling little tired but not awful finding hitta controls and just enjoying a cold sunny morning
11 AM

Core 12:00 [1]

Tuesday Nov 5, 2013 #

Core 12:00 [1]

6 PM

Running 56:27 intensity: (3:18 @1) + (8:56 @2) + (19:37 @3) + (23:24 @4) + (1:12 @5) 10.35 km (5:27 / km) +114m 5:10 / km
ahr:154 max:183

Warm up 16 mins
5* 4 minutes on 1 minute off around the artton at skatas.
Good running in a group measure up better over the long intervals.
Some quite big climbs and descents so averaging about 4min/km for most. Maybe more like 4.20 on the big up hill one.
Warm down 16 minutes also... not planned at all!

Monday Nov 4, 2013 #

10 AM

Running 11:03 intensity: (12 @1) + (13 @2) + (37 @3) + (9:21 @4) + (40 @5) 1.74 km (6:21 / km) +70m 5:17 / km
ahr:168 max:186

Warm up to Ruddalen.

Orienteering 35:43 intensity: (5 @1) + (15 @2) + (7:52 @3) + (26:42 @4) + (49 @5) 5.34 km (6:41 / km) +74m 6:15 / km
ahr:165 max:187

Rerunning Ruddalen course.
C • Map 3

Running 16:56 intensity: (2:04 @1) + (12:10 @2) + (2:42 @3) 2.62 km (6:28 / km) +5m 6:24 / km
ahr:129 max:149

Run home/warm down.
5 PM

Core 56:55 intensity: (36:41 @1) + (10:36 @2) + (9:09 @3) + (29 @4)
ahr:118 max:163

Circuits/Strength with COL

Running 14:35 intensity: (8:35 @2) + (5:45 @3) + (15 @4) 2.48 km (5:53 / km) +49m 5:21 / km
ahr:140 max:161

Meant to be the start of an easy week, though due to juggling things around a little I orienteered today instead of Saturday.
Tram halway home and ran halfway.

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