25% off road, 75% road30:00 5.0 km (6:00 / km) shoes: VJ Intergrator 7
Warm up and cool down for the race.
Orienteering1:10:00 14.6 km (4:48 / km) +250m4:25 / km shoes: VJ Intergrator 7
Smalandskavlen in Oskarshamn.
Ran the last leg (5th). OK race. No bigger mistakes, but also seldom the feeling I was moving smoothly. Needed always a lot of concentration to execute elegantly a leg... I need more practice in this terrain... especially because it is really fun! I was looking forward to such orienteering as a desert for the end of the season. This was the last race this year!
More when Winsplit has put the splits out.
Tough day, organized with Baptiste a seminar about sports and management during the whole day, than went to the Swiss O Gala... and after 2 hours of sleep traveled to Smalandskavlen on Saturday morning. It is end of the season, I guess it the proper time to do crazy stuff like that.
100% trails and roads1:07:00 8.8 km (7:37 / km) +980m4:53 / km shoes: Mizuno Elixir 2
Mountain running intervals.
Took the cable car down to Biel and ran twice up to Macolin. Split the first climb in 2 intervals, 8min climb, 3.5min rest, 7.5min climb. Ran the 2nd uphill Biel-Macolin in one block.
Intervals:
8min, 1.2km, 205m climb.
7.5min 1.2km, 170m climb.
20.7min 3km, 450m climb.
Nice workout. I had troubles getting started on my final interval. Feeling a little dizzy at the beginning of it. Maybe it was the longer break in the warmth of the cable car, maybe the fact that I worked out before breakfast. Anyway, after a couple of minutes I had found my steady state and running just under my anaerobic threshold felt "comfortable".
Spent most of the time trying to get into the Pool. Electronic keys aren't so much fun. Frustrating, especially when you get up at 5.50 to get a good training in but instead you find yourself to be locked out.