Training Archive: mikeeIn the 7 days ending 2007-04-29:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Apr 29 | ||
| Orienteering race 55:52 [4] 7.9 km (7:04 / km) +240m 6:08 / km | |
| shoes: VJ Integrator 06/1 | ||
| Hindelbanker OL, local race. HAM (1/15)
First couple controls were ok but then I missed the next three by almost a minute each. Didn't have a (good) plan to attack them and got lost in the green. Then I got into the right gear (technically and physically) and finished without any problem. I ran only A middle because I wanted to do a short, fast training. I was lucky that Trix was goofing up too otherwise she would have been faster. Results | ||
| Running warm up/down 15:00 [2] 3.0 mi (4:59 / mi) | |
| shoes: VJ Integrator 06/1 | ||
| Before/after the race. | ||
Friday Apr 27 | ||
| Bike (road) 1:40:00 [3] 38 km (2:38 / km) +300m 2:32 / km | |
| Biking to work and from work to the climbing gym (HR - Krauchtal - Boll - Bern - Köniz - Niederwangen). | ||
| Climbing 1:00:00 [0] | |
| 5b, 5b+, 5b+, (6a+), (6a), 5b, 5a plus some bouldering | ||
Thursday Apr 26 | ||
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Asics Kayano 06 | ||
| Before/after Sprints | ||
| Orienteering intervals 20:00 [4] 3 km (6:40 / km) +80m 5:53 / km | |
| shoes: Asics Kayano 06 | ||
| 3x roughly 1 km Sprint-O training in Burgdorf City.
Chris, Irene and I each designed a course and ran all three with 2-3' recovery in between. Fun training, especially passing 4-5 times the same people sitting in a cafe... | ||
Wednesday Apr 25 | ||
| Running 39:28 [3] 8 km (4:56 / km) +25m 4:51 / km | |
| ahr:141 shoes: Nike Air ZOOM Elite 06 | ||
| Lunch-run with P&A. | ||
Tuesday Apr 24 | ||
| Running intervals 21:52 [5] 4.8 km (4:33 / km) +240m 3:39 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| 6x800m (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) Tough workout with still a bit tired legs. 3rd was a bit too fast so I had to pay on the last couple. time ahr mhr 3:38 159 177 3:37 165 182 3:33 168 184 3:40 170 184 3:43 169 185 3:41 172 185 http://www.gmap-pedometer.com/?r=739339 | ||
| Running warm up/down 36:00 [3] 6 km (6:00 / km) +155m 5:19 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm up/down and between intervals. | ||
| Strength (core) 10:00 [0] | |
| Could finally convince myself at 11:30pm that this is really needed! My back is not hurting anymore and I' have to fight not getting lazy... | ||
Monday Apr 23 | ||
| Running 42:11 [3] 8 km (5:16 / km) +25m 5:12 / km | |
| ahr:129 shoes: Asics 05 | ||
| Lunch-run with P&A. | ||