Training Archive: mikeeIn the 7 days ending 2007-03-18:
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| M | T | W | H | F | S | S | ||||||||
Sunday Mar 18 | ||
| Running 15:00 [3] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: VJ Integrator 06/1 | ||
| Running to the start and back from the finish. | ||
| Orienteering race 1:14:30 [4] *** 8.5 km (8:46 / km) +600m 6:29 / km | |
| ahr:169 shoes: VJ Integrator 06/1 | ||
| Local Race in Olten, "Engelburg /Säli"
I had tired legs from the last few days, so I wasn't pushing too much. Technically I took 2 wrong route choices plus I searched one control in the circle (not sure if the map there is 100% ok). Both route choices were actually rather obvious but I didn't take enough time to study them. I have to work on that and pay attention at the neational race next week where there will be many route coices. | ||
| C • route choices 2 | ||
Saturday Mar 17 | ||
| Orienteering 11:42 [5] 3 km (3:54 / km) +10m 3:50 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| J+S coach refresher course. The 'active' part were a total of 4 sprint courses (1-3-1.7 km) where on two you were the 'athlete' and on 2 you were the coach and had to observe your 'athlete'. This is my athlete part.
Map: "Erstfeld": urban terrain not too technical but some routechoices. | ||
| Orienteering 15:00 [3] 2.9 km (5:10 / km) +20m 5:00 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| "Coach" part of the training. | ||
| Running warm up/down 15:30 [2] 2.2 km (7:03 / km) +20m 6:44 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm down after the sprints. | ||
Friday Mar 16 | ||
| Running long 1:55:00 [3] 18 km (6:23 / km) +450m 5:41 / km | |
| ahr:137 shoes: Nike Air ZOOM Elite 06 | ||
| Ran home from work via Lueg. I underestimated the downhill part, so it got a bit longer than planned. Never mind, it was a very nice run. I could enjoy the last daylight of today and probably the last run in warm weather for a while. They are predicting snow for next week...
Route | ||
Thursday Mar 15 | ||
| Running intervals 22:00 [5] 4.8 km (4:35 / km) +240m 3:40 / km | |
| 5x800m (roughly) +40m climb
Otzenberg loop: first slightly falling (300m) then a steep climb sloping off at the end. 2'00" jogging down between loops (-40m) I felt incredibly good today: the goal was to do 5 loops between 3:40-3:50, I did 6x 3:40 +/-2"... time ahr mhr 3:40 160 178 3:42 165 182 3:38 167 185 3:39 169 185 3:40 170 186 3:41 171 185 http://www.gmap-pedometer.com/?r=739339 | ||
| Running warm up/down 36:00 [3] 6 km (6:00 / km) +155m 5:19 / km | |
| shoes: Asics 05 | ||
| Warm up/down and between intervals. | ||
Wednesday Mar 14 | ||
| Running 1:00:00 [3] 10 km (6:00 / km) +125m 5:39 / km | |
| ahr:127 shoes: Nike Air ZOOM Elite 06 | ||
| Hüntu loop with Irene. | ||
Monday Mar 12 | ||
| Running 39:00 [3] 8 km (4:52 / km) +25m 4:48 / km | |
| shoes: Asics 05 | ||
| Lunch run with Pädu. | ||