Training Log Archive: bexhardingIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
10 AM
Running 2:05:27 19.22 km (6:32 / km) +325m 6:01 / km
ahr:146 max:193
Stugloppet, following a long distance trail sometimes with people sometimes alone.
Beautiful sunny morning, quite cold though.
Beautiful sunny morning, quite cold though.
Saturday Nov 23, 2013 #
9 AM
Running 24:43 2.72 km (9:05 / km) +125m 7:23 / km
ahr:140 max:167
Warm up and setting out controls for the junior training day at Skatas.
Orienteering 1:37:08 8.73 km (11:08 / km) +161m 10:11 / km
ahr:133 max:167
Shadowing two girls on a short course, trying to get them to make a good plan and see the tings they want to see.
Then I did a moment course, short legs changes of directions and a corridor exercise. I did the the corridor well picking out what I wanted to see at a speed I felt comfortable. THe short legs were mixed, the ones I just relied on compass not good both compass and contour good.
Then I did a moment course, short legs changes of directions and a corridor exercise. I did the the corridor well picking out what I wanted to see at a speed I felt comfortable. THe short legs were mixed, the ones I just relied on compass not good both compass and contour good.
Running 10:25 1.6 km (6:31 / km) +21m 6:06 / km
ahr:132 max:146
Running back to the club hut
Friday Nov 22, 2013 #
12 PM
Running 1:00:01 10.13 km (5:55 / km) +255m 5:16 / km
Run in Slottskogen, drills and hills 7*1:20.
Core 10:00 [1]
Thursday Nov 21, 2013 #
6 PM
Orienteering 46:30 6.89 km (6:45 / km) +104m 6:17 / km
ahr:167 max:200
Very small warm up then mass start night-o
Mmmm no huge mistakes but little things -picking a slower route through or
Mmmm no huge mistakes but little things -picking a slower route through or
Running 9:49 1.37 km (7:10 / km) +9m 6:56 / km
ahr:136 max:155
Warm down
Wednesday Nov 20, 2013 #
10 AM
Running 58:38 8.76 km (6:42 / km) +139m 6:12 / km
ahr:142 max:169
Running up through botanics to anggarden. 15 minutes of good orienteering. run back home.
Nice and easy pace still feeling drained a lot.
Made me think about a good orienteering model.
Nice and easy pace still feeling drained a lot.
Made me think about a good orienteering model.
Tuesday Nov 19, 2013 #
10 AM
Core 10:00 [1]
6 PM
Cycling 1:09:06 0.48 km (2:23:58 / km) +122m 1:03:25 / km
ahr:122 max:168
Spinning
tight calf and foot so avoided intervals this week
Did intervals on the bike instead,
tight calf and foot so avoided intervals this week
Did intervals on the bike instead,
Monday Nov 18, 2013 #
Note
rhr:55 (sick)
Woke up feeling rubbish sore head, throat and glands.
Spent morning in bed, short walk in the afternoon.
Spent morning in bed, short walk in the afternoon.