Training Archive: KseniyaIn the 7 days ending 2006-09-17:
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Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Running warm up/down 1:00:00 [2] | |
| warming up for the sprints | ||
| Orienteering race (sprint) 15:11 [4]*** 2.4 km (6:20 / km) +40m 5:50 / km | |
| shoes: LOP | ||
| Round 1 of Sprint Finals:
Fast. these are my first actual sprints for this year, some stomach pains probably due to lack of speed training | ||
| Orienteering race (sprint) 21:37 [4]*** 2.32 km (9:19 / km) +55m 8:20 / km | |
| shoes: LOP | ||
| Round 2:
a bit more technical than the first, big mistake on #3 which could have been avoided | ||
| Orienteering race (sprint) 20:17 [4]*** 2.55 km (7:57 / km) +80m 6:53 / km | |
| ahr:165 max:177 shoes: LOP | ||
| Final A consolation:
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :) | ||
| C • Sounds like a good day! 3 | ||
Sprint #1 - short - Splits | ||
Sprint #2 - short - Splits | ||
Sprint FINAL - short - Splits | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Running warm up/down 30:00 [1] | |
| warming up while waiting for Valera to finish the first loop of Farsta | ||
| Orienteering race 1:00:00 [3]*** 4.14 km (14:30 / km) | |
| second loop of Farsta; very slippery..
messed up 2 and 3 pretty bad, the rest of the course was ok. | ||
Friday Sep 15 | ||
| Running 51:00 [2] | |
| backward High Mt loop in the rain :0 | ||
| Strength Training 10:00 [2] | |
| stretching and some strength exercises | ||
Wednesday Sep 13 | ||
| Running warm up/down 30:00 [2] | |
| backward uphill loop to warm up; some stomach pains again
6min cool-down | ||
| Running intervals 22:00 [4]4 km (5:30 / km) | |
| 10 - 200m intervals on a slightly uphill trail that had min amount of rocks..
1. 59s about 1min 25-30sec in btwn each 2. 58 3. 57 4. 56 5. 59 6. 56 7. 56 8. 57 9. 53 10. 52 total: 9min 24sec avg and max HR for the actual intervals: 165 and 174 | ||
| Strength Training 10:00 [2] | |
| various stretches, mainly for my knees | ||
Tuesday Sep 12 | ||
| Running 40:00 [2] | |
| 2 loops up the hill; decided take to easy today b/c of some knee pain, lack of sleep and i'm feeling a cold coming on (hopefully not) | ||