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Training Log Archive: redrider

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Trail running6 2:50:00 17.03(9:59) 27.4(6:12) 145
  Orienteering3 2:44:50 15.1(10:55) 24.3(6:47) 577
  Strength2 50:00
  Cross training1 45:00
  Running1 20:00 2.49(8:03) 4.0(5:00)
  Swimming1 15:00
  Total10 7:44:50 34.61 55.7 722

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

7 AM

Trail running 10:00 [2] 1.5 km (6:40 / km)

morning run
10 AM

Trail running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Orienteering 34:50 [5] 5.9 km (5:54 / km) +155m 5:13 / km
ahr:173 max:190

POM day 2 Idanha a Nova. Pretty smooth & clean run. Quite pleased indeed. 6th, less than 3min from Simone.
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
Map: https://picasaweb.google.com/100387373280043381283...

Trail running 10:00 [1] 1.5 km (6:40 / km)

4 PM

Trail running 1:05:00 [2] 10.5 km (6:11 / km) +145m 5:47 / km

evening run with Heini & Sofia

Saturday Feb 9, 2013 #

8 AM

Trail running 20:00 [2] 3.1 km (6:27 / km)

morning run amongst olive trees, Casas do Regato, Povoa de Rio de Moinhos
12 PM

Trail running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Orienteering 1:17:00 [5] 12.0 km (6:25 / km) +330m 5:38 / km
ahr:180 max:191

POM day 1 Idanha-a-Nova. Started quite easily but gradually increased the pace. 60min went easily but at the end I got tired and made some mistakes. Good feeling anyway. Pretty clean & smooth run. 13th.
Results: http://www.pom.pt/pom2013/listas/pom_results_day1....
Map: http://omaps.worldofo.com/upload/w21e_pom2013_day1...

Trail running warm up/down 5:00 [1] 0.8 km (6:15 / km)

6 PM

Strength (circuit) 40:00 [2]

Friday Feb 8, 2013 #

12 PM

Orienteering 53:00 [2] 6.4 km (8:17 / km) +92m 7:44 / km

warm up + model event Idanha-a-Nova + warm-down. difficulties finding anything there and got totally lost in some thickets. not very promising..
5 PM

Trail running 30:00 [2] 5.0 km (6:00 / km)

20min running + 10min running drills

Thursday Feb 7, 2013 #

Running 20:00 [2] 4.0 km (5:00 / km)

Strength (core) 10:00 [2]

Wednesday Feb 6, 2013 #

Cross training intervals (aqua running) 45:00 [3]

aqua running including 20x30''/30'' + 10x10''/10'' intervals

Swimming 15:00 [2]

Tuesday Feb 5, 2013 #

Note
(rest day)

Monday Feb 4, 2013 #

Note
(rest day)

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