Training Archive: JaggeIn the 7 days ending 2007-09-30:
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| M | T | W | H | F | S | S | |||||||||
Sunday Sep 30 | ||
| Orienteering 46:20 [4] 7.08 km (6:33 / km) | |
| Iltarastit, Solvalla. Boomed #11 for 2 mins.
Hamstring is OK, no problems with asthma. Fitness isn't best possible (10 years without serious & planned training - just fun running), but that's not a big deal - I am ready for 25manna. map & route later. | ||
| Running warm up/down 20:00 [2] | |
| Running 20:00 [1] | |
| Pm warmup run before strength & stretching. | ||
| Strength 5:00 [1] | |
Saturday Sep 29 | ||
| Running 1:07:00 [2] | |
| Am run. Minna ran interavals, her pace ~4 min/km was too fast for me. But we ran kind of together, I catched her in the middle of each rest period. | ||
Friday Sep 28 | ||
| Running 1:03:00 | |
| Checking thresholds.
part 1: 6,19 km, 27:12, 4:24 min/km, average154 (measured with Forerunner) part 2: two times 1808.3 m lap (sand road, officially measured for a 100km race, about 8m climb per lap) 1. lap: 6:35, 3:38 min/km, hr 178 2. lap: 6:51, 3:47 min/km, hr 186 Two laps 3.616 km, 13:26, 3:43 min/km, hr 182, max 188 I guess thresholds are: aerobic: 4:20 min/km, 162 anaerobic: 3:50 min/km, 182 Not 100% correct values of course, but close enough. I think I saw Ruhis wearing something red. You don't see AP users here too often. | ||
Thursday Sep 27 | ||
| Note | |
| (rest day) | ||
| A geeky friend of mine who develops CF style orienteering simulator has been lately working on porting and integrating my random map generator and adding it as a part of the game. He has added some map clips how random maps will look like:
http://www.suunnistussimulaattori.net/portal/index... There will be no need to use ocad to convert the map, it makes game map straight. Nice. --- It was late when I got home from last night's O training, now I am so tired I better have a rest day. I guess I should have some tupplur intervals again :) | ||
Wednesday Sep 26 | ||
| Orienteering (Night) 2:00:00 | |
| Nigth O with two non-orienteers, a multi sport athlete and a ultra runner (or something). They just followed me - they were just feeling what night O is like. So I thought they might like to feel what running in woods is like if you know what you are doing. And it was fun, of course. Last km we had pretty good pace.
I forgot to put gps on (again) so here is hand drawn route: http://routegadget.awardspace.com/misc/landboyorei... This 7 km course took 1.16, and we did 45 min(!) warm down. These guys seem to be cool fellows, I guess should practice more with them if possible. I am too lazy to longer than one hour trainings, with these guys I would be too embarrassed to go home after 45 min. Would make good for me. | ||
Tuesday Sep 25 | ||
| Running warm up/down 25:00 [1] | |
| Orienteering (Night) 47:45 [3] 5.2 km (9:11 / km) | |
| http://www.routegadget.net/gpsoblog/cgi-bin/reitti...=
Results will be here later: http://www.espoonakilles.fi/er07/er26_t.htm | ||
Monday Sep 24 | ||
| Running 35:00 [1] | |
