Training Log Archive: fenryIn the 7 days ending May 31, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday May 31, 2015 #
Running 57:21 [3] 12.0 km (4:47 / km)
ahr:136
Woke up feeling tight and lazy, so just went for a flat easy hour. Heart rate has been low the past couple of days.
Strength and Conditioning 20:00 [3]
Saturday May 30, 2015 #
10 AM
Running warm up/down 43:08 [3] 8.0 km (5:24 / km)
Running intervals 16:29 [5] 5.6 km (2:57 / km)
4x800 on a 4min cycle, 4x400 on 2min cycle, 4x200 with diagonal jog recovery with François and Rasa. Despite a long warm up I still felt really heavy and sluggish, not that it matters so much for training. We had a strong wind so François and I tried switching up the lead every 200 which meant a pretty painful surge every lap. Times were
2:28, 26, 24, 24
1:10, 10, 10, 11
33, 32, 31, 30.
Thought I was spent after the last 400 but finished well. Not a fast session but good considering the time and conditions.
2:28, 26, 24, 24
1:10, 10, 10, 11
33, 32, 31, 30.
Thought I was spent after the last 400 but finished well. Not a fast session but good considering the time and conditions.
6 PM
Trail Running 55:51 [3] 9.9 km (5:38 / km)
ahr:132
Chilled one round Ulleråker
Friday May 29, 2015 #
Elliptical 1:00:00 [3] 12.0 km (5:00 / km)
ahr:138
Easy hour cross training
Thursday May 28, 2015 #
Running warm up/down 40:04 [3] 8.5 km (4:43 / km)
Extended warm down
Orienteering race 12:59 [5] 3.5 km (3:43 / km)
ahr:173
Uppland DM sprint. A good race for me, small error at 4 and bad route choice at 11 but otherwise clean. Felt like it was over quickly and felt quite fresh at the end, but don't know if I would have been able to go faster while keeping contact. 4th, +40secs to first, 37 to Thierry.
Wednesday May 27, 2015 #
Running 9:26 [3] 2.0 km (4:43 / km)
Orienteering 1:19:53 [3] 12.7 km (6:17 / km)
ahr:162
Jukola test at siggefora. Pretty drained mentally and physically after an 8am exam and lost a good chunk of time as a result. Pretty wobbly by the time I ate dinner at 10.
Tuesday May 26, 2015 #
1 PM
Strength and Conditioning 25:00 [3]
Core stability and calf exercises
6 PM
Running warm up/down 19:31 [3] 3.7 km (5:16 / km)
Orienteering tempo 44:17 [3] 7.92 km (5:35 / km) +300m 4:42 / km
ahr:167
Continental style course at gropen. Made a mess of the control order and a handful of small errors but pushing quite hard. Felt good physically but rolled my ankle fairly well on the second spectator control.