Training Log Archive: TomiKäIn the 7 days ending Jul 24, 2011:
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Sunday Jul 24, 2011 #
Note
For the week 34 km cycling that is not marked in the log.
9 PM
Note
15 min stretching
Saturday Jul 23, 2011 #
Running intervals 20:00 [4]
ahr:165 max:175 shoes: Asics
1', 2', 3', 4', 3', 2', 1', 4' and 30''. The training went smoothly.
6 PM
Running warm up/down 40:00 [2]
ahr:145 shoes: Asics
10 min warm up, recoveries 30'', 1', 90'', 2', 90'', 1', 5', 2' and cool down 13 min.
Friday Jul 22, 2011 #
7 AM
Cycling 33:40 [1] 12.0 km (21.4 kph)
5 PM
Cycling 34:00 [1] 12.0 km (21.2 kph)
9 PM
Note
15 min stretching
Thursday Jul 21, 2011 #
8 AM
Cycling 38:00 [1] 12.0 km (18.9 kph)
5 PM
Cycling 36:00 [1] 12.0 km (20.0 kph)
9 PM
Note
15 min stretching
Wednesday Jul 20, 2011 #
6 PM
Orienteering 1:01:20 [3] 4.2 km (14:36 / km)
ahr:133 max:175
Memory orienteering: I had planned to run the long one, which was 6.1 km, but ended up running the short one. It was raining cats and dogs, but in forest it was a comfortable running weather. There was one control where the long and short course separated. After coming the third time there with more than 20 minutes wasted time, I decided to run the short route that the others wouldn't need to wait so long.
9 PM
Note
15 min stretching
Tuesday Jul 19, 2011 #
7 AM
Cycling 34:30 [1] 12.0 km (20.9 kph)
5 PM
Cycling 18:00 [2] 8.0 km (26.7 kph)
6 PM
Running warm up/down 50:00 [2]
shoes: INOV oroc280
Warm up, down and recoveries 5x3min.
Running intervals 24:00 [5] 6.0 km (4:00 / km)
ahr:170 max:186 shoes: INOV oroc280
6x1000m intervals: The two first ones I ran partly in the forest 4:24 and 4:41. The other guys were running on the path. It wasn't so motivating to run next to the road in the bushes so I decided to join the others. The next four intervals on the road 3:45 (168), 3:45 (170), 3:48 (171) and 3:41 (176).
Next time I'll take shoes without spikes.
Next time I'll take shoes without spikes.
7 PM
Cycling 20:00 [2] 8.0 km (24.0 kph)
ahr:133 max:149
Monday Jul 18, 2011 #
8 AM
Cycling 40:30 [1] 14.0 km (20.7 kph)
22:20 Alauenpark-Priesnitzgrund
5 PM
Cycling 32:40 [1] 12.0 km (22.0 kph)
9 PM
Note
15 min stretching