Training Log Archive: TraktorEIn the 31 days ending Mar 31, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||
Sunday Mar 30, 2014 #
Orienteering warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov Oroc 280
Orienteering race 44:30 [4] 6.8 km (6:33 / km) +330m 5:16 / km
shoes: Inov Oroc 280
HE, 6.1/270
Already dead at 3rd control after the hilly start. Overall a technically good race for me with around 45sec mistakes. Physically struggling especially after 30min and losing probably around 1min on the last controls. Not used to 4 running sessions in a row anymore (especially when combined with sleep deprivation).
Interesting and fascinating to have for once again the comparison to some of the fastest guys in the world.
Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Map:
http://traktore.se/maps/show_map.php?user=TraktorE...
Saturday Mar 29, 2014 #
Orienteering warm up/down 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km
shoes: Inov Oroc 280
Orienteering race 56:30 [4] 8.5 km (6:39 / km) +370m 5:28 / km
shoes: Inov Oroc 280
Mass start H35, 6.9/300
First butterfly started at the 1st control and I was on my own as of then.
Running speed was clearly not as high as the fastest guys. Caught HW at 7 and was around him until 15. When I saw him taking the straight route choice I decided for the right one. Not a wise choice in hindsight (+1min)
Made another stupid route choice to 18 which cost me another 1 min.
Overall still pretty happy with my run.
Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Map:
http://traktore.se/maps/show_map.php?user=TraktorE...
Friday Mar 28, 2014 #
Running 1:10:00 [2] 10.8 km (6:29 / km) +370m 5:32 / km
shoes: Salomon Speedcross 3
Thursday Mar 27, 2014 #
Running 1:05:00 [2] 10.1 km (6:26 / km) +340m 5:31 / km
shoes: Salomon Speedcross 3
Tuesday Mar 25, 2014 #
Strength 45:00 [2]
Sunday Mar 23, 2014 #
Running 1:09:00 [3] 13.2 km (5:14 / km) +370m 4:35 / km
shoes: Salomon Speedcross 3
Finally without snow.
Saturday Mar 22, 2014 #
Orienteering race 45:00 [4] 7.0 km (6:26 / km) +250m 5:27 / km
shoes: Inov Oroc 280
Open forest with very good visibility and only some minor snow fields left.
Felt a bit like a mix of Arcegno and Jura.
Some smaller uncertainties at 1/2 and 11 otherwise technically ok.
Felt quite rusty for o-ing and running but the longer the better.
Map:
http://traktore.se/maps/show_map.php?user=TraktorE...
Orienteering warm up/down 30:00 [2] 5.0 km (6:00 / km) +150m 5:13 / km
shoes: Inov Oroc 280
Friday Mar 21, 2014 #
Strength 40:00 [2]
Mainly core and upper body.
Note
HAL ( 4.8 km, 190 m, 17 Po.)
H35 ( 4.9 km, 230 m, 19 Po.)
H45 ( 5.4 km, 170 m, 22 Po.)
Wednesday Mar 19, 2014 #
Strength 40:00 [2]
Core and upper body
Sunday Mar 16, 2014 #
Running 1:03:00 [3] 11.4 km (5:32 / km) +340m 4:49 / km
shoes: Salomon Speedcross 3
60% of the trails are snowfree by now, rest is icy or hardpacked but with quite ok runnability.
Saturday Mar 15, 2014 #
Running 47:30 [3] 10.1 km (4:42 / km) +60m 4:34 / km
shoes: Asics 2160
Definitively not used to the heat at this time of the year. Now back to the cold.
Thursday Mar 13, 2014 #
Running 50:00 [3] 10.0 km (5:00 / km) +50m 4:53 / km
shoes: Asics 2160
25 to 28 degrees C and I even managed to get out during the stay. I joined a guy training for his first ironman on a 10k easy evening session. Not particularly nice route (it was dark anyway) but very nice to finally run in shorts and shirt again.
Monday Mar 10, 2014 #
Strength 30:00 [2]
Core and upper body.
Sunday Mar 9, 2014 #
Running 57:00 [3] 8.6 km (6:38 / km) +240m 5:49 / km
shoes: Inov Oroc 280
More a strenght training than running. After the warmer temperatures the snow cover is not carrying anymore on the trails and running gets pretty tough.
Hopefully I am getting some rolling k's in next week.
Saturday Mar 8, 2014 #
Running 1:37:00 [3] 15.0 km (6:28 / km) +400m 5:42 / km
shoes: Salomon Speedcross 3
New combination of trails. Nice training with finally temperatures in the high 40s. Got pretty tired though towards the end.
For those who need a map to envisage a running area below the link to the o-map of lewis morris park and partly the national park.
http://www.sprintseries.org/doma/show_map.php?user...
Friday Mar 7, 2014 #
Running 50:00 [3] 8.3 km (6:01 / km) +250m 5:14 / km
shoes: Salomon Speedcross 3
Pretty tough conditions on the snow-covered trails. Partly hard packed but the top was already quite soft.
Monday Mar 3, 2014 #
Strength 40:00 [2]
Sunday Mar 2, 2014 #
Running 1:05:30 [3] 10.4 km (6:18 / km) +310m 5:29 / km
shoes: Salomon Speedcross 3
As it hasn't been that cold during the night the trails were quite a bit softer than yesterday.
Tested some trails more in the north. All good to add as options to the running trail network.
Saturday Mar 1, 2014 #
Running 1:26:00 [3] 14.9 km (5:46 / km) +440m 5:02 / km
shoes: Salomon Speedcross 3
Finally again a nice run on the trails.
Still 5-10 inches of snow in the woods but the trails are now hard packed (at least until the next snow arrives on Monday).
Good coordination training.