Training Log Archive: fenryIn the 7 days ending Dec 7, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 7, 2014 #
Running 58:51 [3] 13.0 km (4:32 / km)
Easy hour. Played a bit of ice hockey last night which left the legs feeling pretty heavy and my left toe a bit bruised and swollen. Ready for a recovery week
Saturday Dec 6, 2014 #
Orienteering long 1:45:54 [3] 16.0 km (6:37 / km)
Long training at Siggefora. Ran at an easy pace but really happy with the nav, only 2 errors about 20-30sec each. Flow felt good and never really lost contact for too long.
Friday Dec 5, 2014 #
12 PM
Running 29:52 [3] 6.4 km (4:40 / km)
"morning" recovery jog
5 PM
Orienteering intervals 46:24 [3] 6.0 km (7:44 / km)
Night intervals by Thierry at Lunsen. 1:5000 scale caused a few errors on the longer legs, but for a few of the intervals I was really happy with the nav.
Thursday Dec 4, 2014 #
1 PM
Strength and Conditioning 30:00 [3]
6 PM
Running 46:04 [3] 10.1 km (4:34 / km)
Close to home for the intervals so did a bit of a longer warm up by myself. Short warm down, running late for a friends birthday dinner.
Running intervals 25:27 [5] 5.6 km (4:33 / km)
6x2mins up the castle.The gradient kicked up a notch for the second half of the reps which made for brutal finishes.
Wednesday Dec 3, 2014 #
Running 56:26 [3] 12.4 km (4:33 / km)
Easy river run, hips a bit bruised from a rock last night.
Tuesday Dec 2, 2014 #
Orienteering 1:38:02 [3] 15.4 km (6:22 / km)
Winter training premier. Started with a small loop round the clubhouse, with some fireworks and flaming torches leading us. After that we headed out to nasten for a loops of a line course with a food stop at the pivot. Ate too much before heading out on the last loop, but after a few k's was moving well again.