Training Log Archive: GswedeIn the 7 days ending Feb 4, 2018:
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Sunday Feb 4, 2018 #
3 AM
Orienteering 36:09 [2] 2.55 km (14:10 / km) +106m 11:44 / km
ahr:117 max:157
Orienteering 54:21 [3] 5.77 km (9:25 / km) +197m 8:03 / km
ahr:139 max:156
Saturday Feb 3, 2018 #
Cross-training 6:00:00 [1]
Friday Feb 2, 2018 #
Running 50:00 [3] 10.5 km (4:46 / km) +250m 4:15 / km
The week of physical and mental recovery is coming to a close. Soon the madness will begin.
Thursday Feb 1, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km
Easy day in CDC
Core O'Clock 20:00 [2]
100 pushups, 20 pedestal, 5 minute plank, 5 minute calf raise
Circuit Training 15:00 [2]
Functional strength
Tuesday Jan 30, 2018 #
Running 1:00:00 12.0 km (5:00 / km)
Went with Antonio to an overly marketed Nike event at the store here. There were a few big name runners there and quite a few "influencers." It was good to rub shoulders with them and have them ask questions about orienteering.
It was a really strange training session. 3k from the store followed by 1k all out. No intervals. No tempo. Just a fast freaking K. Allllllright. Antonio and I put ourselves in the 3:30 group, but within 400 meters it was just me and him. I kept chasing him and he kept running away. Antonio finished in 2:51. I was on his tail at 2:52. Not bad for a random K that was also uphill. It's good to see that I've still got some speed in my legs after a relative lack of intervals.
It was a really strange training session. 3k from the store followed by 1k all out. No intervals. No tempo. Just a fast freaking K. Allllllright. Antonio and I put ourselves in the 3:30 group, but within 400 meters it was just me and him. I kept chasing him and he kept running away. Antonio finished in 2:51. I was on his tail at 2:52. Not bad for a random K that was also uphill. It's good to see that I've still got some speed in my legs after a relative lack of intervals.
Core O'Clock 25:00 [2]
100 pushups, 20 pedestal, 5 minute calf raise, 5 minute plank
Circuit Training 10:00 [2]
Functional strength training
Monday Jan 29, 2018 #
11 AM
Hiking 45:00 [1] 3.0 km (15:00 / km)
Urban hiking. Needed to loosen up the legs.
5 PM
Running 1:15:00 [3] 14.5 km (5:10 / km) +200m 4:50 / km
Easy day with Melanie in CDC. Had to take it pretty easy because of some aches.