Training Log Archive: lorrieqIn the 7 days ending Jan 30, 2010:
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Saturday Jan 30, 2010 #
6 PM
Warm up/down 7:30 [2]
shoes: Nikes
Haven't been stretching calfs enough like physio said and shins abit sore now
Orienteering 24:37 [4] ** 3.86 km (6:23 / km) +30m 6:08 / km
spiked:15/17c slept:9.0 shoes: Nikes
Was a good run, physically and technically but lost over a minute on the last one from wandering around in the circle
Routegadget
Quickroute
Routegadget
Quickroute
Thursday Jan 28, 2010 #
Note
(rest day)
Shins feeling good after this rest day
Good times
Good times
Wednesday Jan 27, 2010 #
Warm up/down 2:30 [1]
Epic fail
1 PM
Running 11:30 [4] 2.7 km (4:16 / km) +10m 4:11 / km
shoes: Nikes
Took the first lap way too slow and was cruising past people on second lap but i'd left myself too much work and gave up trying. Was running ok but my tactics were shocking on first xc course this year.
5 days of training were good. But my body is not so much tired as really stiff. Need stretching badly and rest. Long run on Friday instead.
5 days of training were good. But my body is not so much tired as really stiff. Need stretching badly and rest. Long run on Friday instead.
Tuesday Jan 26, 2010 #
6 PM
Warm up/down 7:30 [2] 0.4 km (18:45 / km)
shoes: Asics
With abit of stretching
7 PM
Running (Recovery) 39:41 [2] 5.87 km (6:46 / km) +30m 6:36 / km
shoes: Asics
Was a nice run but shins a bit sore again. Think stiff because so was my whole body
Monday Jan 25, 2010 #
6 PM
Warm up/down 10:00 [2]
shoes: Nikes
Wore the insoles in the Nikes today. They go a bit dirty. Shins a tad sore after no warm down yesterday
7 PM
Running intervals 20:38 [5] 4.85 km (4:15 / km)
ahr:176 max:189 slept:7.0 shoes: Nikes
Intervals at Lindie's. First time I actually properly obeyed the rest times.
1200- 5.39
1000-4.30
800-3.53 (slower because I got a cramp and stitch from eating too close)
600-2.50
400-1.43
200-45
100-25
80-20
Times slowed after cramp but was a good session.
1200- 5.39
1000-4.30
800-3.53 (slower because I got a cramp and stitch from eating too close)
600-2.50
400-1.43
200-45
100-25
80-20
Times slowed after cramp but was a good session.
Warm up/down 10:00 [2]
shoes: Nikes
Sunday Jan 24, 2010 #
1 PM
Warm up/down 5:00 [2]
shoes: Nikes
Orienteering 1:03:33 [5] *** 9.74 km (6:31 / km) +100m 6:12 / km
spiked:23/27c slept:9.0 shoes: Nikes
Ran very well and spiked most of the controls. Kept stopping to read the map however.
Lost time to 8 with a poor bearing - 20 seconds
Lost time to 13 as the ride ended before the fight not indicated on the map - 15 seconds
17- Came too south
18- Path by control wasn't existent and I went roaming - 3.30 mins
Everything else was fine. Quite tired at the end
Garmin said I did 600m climb but it ain't happening
Lost time to 8 with a poor bearing - 20 seconds
Lost time to 13 as the ride ended before the fight not indicated on the map - 15 seconds
17- Came too south
18- Path by control wasn't existent and I went roaming - 3.30 mins
Everything else was fine. Quite tired at the end
Garmin said I did 600m climb but it ain't happening