Training Log Archive: bexhardingIn the 7 days ending Jan 26, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 26, 2014 #
10 AM
Running 1:52:41 [2] 14.22 km (7:55 / km) +287m 7:12 / km
Long run and line course with Anna and Elin. Absolutely lovely, great forest and running with map, sticking to the line made it a little technical and also social.
2 PM
Core 30:00 [1]
Went to Hagabadet gym and spa for a spa afternoon for my birthday! Did core, balance work in the gym with doug.
Saturday Jan 25, 2014 #
1 PM
Running 1:24:03 11.41 km (7:22 / km) +202m 6:46 / km
Run up into angordsbergen.
Orienteer around JWOC mens middle qualification course started really well, on line and seeing everything I wanted slight wobble of doubt at 3 but reagained myself again.
Struggled with one later on a diagonal across a slope.
Much better than last saturday when Doug chased me down.
Orienteer around JWOC mens middle qualification course started really well, on line and seeing everything I wanted slight wobble of doubt at 3 but reagained myself again.
Struggled with one later on a diagonal across a slope.
Much better than last saturday when Doug chased me down.
Friday Jan 24, 2014 #
Core 15:00 [1]
Tight calves and feet, had a rest day just did a cores session.
Thursday Jan 23, 2014 #
Orienteering 50:00
Morning GOF elit training
6 PM
Orienteering 1:01:42 [3] 6.9 km (8:57 / km) +126m 8:12 / km
Night O with anna and anders
strated alone but always ended up with them so ended up running together.
Very steady pace keeping up with the o
still need to make sure direction in and out of controls is disciplined
strated alone but always ended up with them so ended up running together.
Very steady pace keeping up with the o
still need to make sure direction in and out of controls is disciplined
Wednesday Jan 22, 2014 #
10 AM
Running 1:17:18 12.13 km (6:22 / km) +228m 5:50 / km
Longer run
6 PM
Core 1:05:00 [2]
Drills, gympa and strength one normal circuit and then pulse with water bottle weights!
Tuesday Jan 21, 2014 #
6 AM
Running 31:24 5.46 km (5:45 / km) +134m 5:07 / km
12 PM
Core 10:00 [1]
5 PM
Running 13:24 [1] 2.36 km (5:41 / km) +15m 5:30 / km
Warm up
Running 40:43 8.58 km (4:45 / km) +56m 4:36 / km
Intervals
4 minutes on, 30 sec rest, 4 mins on
2 minutes rest
3 minutes on, 30 sec rest, 3 mins on
2 minutes rest
2 minutes on, 30 sec rest, 2 mins on
2 minutes rest
1 minutes on, 30 sec rest, 1 mins on
2 minutes rest
5 minutes on 30 sec rest, 5 minutes on
Gradually getting faster then 5 minutes at the pace of first 4 minute (which i did on avg!)
4 minutes on, 30 sec rest, 4 mins on
2 minutes rest
3 minutes on, 30 sec rest, 3 mins on
2 minutes rest
2 minutes on, 30 sec rest, 2 mins on
2 minutes rest
1 minutes on, 30 sec rest, 1 mins on
2 minutes rest
5 minutes on 30 sec rest, 5 minutes on
Gradually getting faster then 5 minutes at the pace of first 4 minute (which i did on avg!)
Running 12:26 [1] 1.98 km (6:17 / km) +25m 5:54 / km
Warm down
Monday Jan 20, 2014 #
10 AM
Running 30:39 4.93 km (6:13 / km) +97m 5:40 / km
Morning run round slottskogen
Core 10:00 [1]
6 PM
Running 1:05:45 11.46 km (5:44 / km) +210m 5:15 / km
Lovely run with Dougal into Anggardsbergen
Looks different at night.
Looks different at night.