Training Log Archive: ndobbsIn the 7 days ending Jul 11, 2009:
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Saturday Jul 11, 2009 #
running warm up/down 8:00 [3]
orienteering race 1:07:30 [3] 7.2 km (9:23 / km)
ahr:161 max:184
Eskilstunaveckan 2
One 8-minute nap... before that point I was actually ahead of Jimmy B
HR averaged around 170 for the first 37mins. Not so good for the second half.
One 8-minute nap... before that point I was actually ahead of Jimmy B
HR averaged around 170 for the first 37mins. Not so good for the second half.
Friday Jul 10, 2009 #
running warm up/down 5:00 [3]
orienteering race 37:10 [3] 4.15 km (8:57 / km)
ahr:158 max:180
Eskilstunaveckan
Somnambul-O, only running the Öppet 9 course. Pushed for 23 minutes. Fun.
Did some heel-drops or whatever yesterday evening, seem to have done the trick.
Somnambul-O, only running the Öppet 9 course. Pushed for 23 minutes. Fun.
Did some heel-drops or whatever yesterday evening, seem to have done the trick.
Thursday Jul 9, 2009 #
running 44:41 [2]
yellow and green from the office
felt the achilles for half of it
felt the achilles for half of it
Wednesday Jul 8, 2009 #
bike 40 [4]
max:191
KTH Hallen
Includes 2*3mins level 9; 2*3mins level 10. streaming sweat I was
Includes 2*3mins level 9; 2*3mins level 10. streaming sweat I was
Tuesday Jul 7, 2009 #
orienteering 1:19:00 [2] 7.0 km (11:17 / km)
ahr:134
Sleep-orienteering at Sommarserien event at Flottsbro.
It was the least Sthlm-like map I've run on near Sthlm. One patch of it reminded me of one of the maps near Nemours, maybe Vallée des Châtaigners, steep spur-re-entrant stuff and not rocky!
After the thunderstorms the sky was beautiful and the forest was beautiful, almost fairytale-like with the clumps of white moss. I smiled whenever I woke up.
It was the least Sthlm-like map I've run on near Sthlm. One patch of it reminded me of one of the maps near Nemours, maybe Vallée des Châtaigners, steep spur-re-entrant stuff and not rocky!
After the thunderstorms the sky was beautiful and the forest was beautiful, almost fairytale-like with the clumps of white moss. I smiled whenever I woke up.
Monday Jul 6, 2009 #
Note
another rest day :)
Sunday Jul 5, 2009 #
running warm up/down 55:00 [2]
running hills 16:00 [5]
ahr:174 max:188
Headed out to the local ski-slope (Hammarbybacke) to do a few hill reps.
2 blocks of 4*2mins. "Rest" was 1 minute, heading back down reasonably fast so that I would have some hill left to run up :)
Between blocks some thai-boxers came so I joined their session, kind of. They went to the top (3mins+/-) and walked down working the quads... I went up 2 mins, then jogged v slowly to the top, walked down... incidentally, one of the boxers destroyed me running up the hill... next rep they were dead, so I returned to the 2 up, 1 down... jogged home trough H sjöstad, it was hard work.
AHR/MHR:
160, 176;
170, 180;
177, 187;
178, 186.
172, 180;
170, 181;
181, 188;
178, 187.
Last one I was starting to have trouble pushing, Could feel my left achilles for half of it. It's been a bit tender the last while. Currently icing it, but don't think it's anything serious.
First time not orienteering for three consecutive days for a good while. Coincidentally (?) first time doing intervals in a good while.
2 blocks of 4*2mins. "Rest" was 1 minute, heading back down reasonably fast so that I would have some hill left to run up :)
Between blocks some thai-boxers came so I joined their session, kind of. They went to the top (3mins+/-) and walked down working the quads... I went up 2 mins, then jogged v slowly to the top, walked down... incidentally, one of the boxers destroyed me running up the hill... next rep they were dead, so I returned to the 2 up, 1 down... jogged home trough H sjöstad, it was hard work.
AHR/MHR:
160, 176;
170, 180;
177, 187;
178, 186.
172, 180;
170, 181;
181, 188;
178, 187.
Last one I was starting to have trouble pushing, Could feel my left achilles for half of it. It's been a bit tender the last while. Currently icing it, but don't think it's anything serious.
First time not orienteering for three consecutive days for a good while. Coincidentally (?) first time doing intervals in a good while.
Note
I think the tender achilles is from sundsvall when I jumped off a crag and the ball of my foot got pushed up hard.