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Training Log Archive: redrider

In the 7 days ending Jun 2, 2013:

activity # timemileskm+m
  Running6 2:42:00 16.65(9:44) 26.8(6:03) 163
  Orienteering3 1:42:00 9.63(10:35) 15.5(6:35) 349
  Trail running1 51:00 6.28(8:08) 10.1(5:03)
  Cycling1 30:00 7.46(4:01) 12.0(2:30)
  Strength1 15:00
  Total9 6:00:00 40.02 64.4 512

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Sunday Jun 2, 2013 #

9 AM

Running 13:00 [2] 2.0 km (6:30 / km)

morning run
2 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +100m 6:40 / km

Orienteering 39:00 [5] 6.0 km (6:30 / km) +170m 5:42 / km
ahr:177 max:189

World Cup middle Oslo (WC5). Started well but then slightly overshoot number 3, a downhill leg in a hillside, and lost 1,5min. Then another 1,5min on the long leg to number 10 where small paths vanished and I ended up running in superwet marshes. At the end I took bad route choice to second last, losing again half a minute. So all in all some 3-4min extra... #disappointed
WinSplits: http://www.obasen.nu/winsplits/online/no/default.a...

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

Saturday Jun 1, 2013 #

9 AM

Running 14:00 [2] 2.2 km (6:22 / km)

morning run with drills & strides
2 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 15:00 [5] 3.5 km (4:17 / km) +75m 3:52 / km
ahr:182 max:190

World Cup sprint Oslo (WC4). Made a bad route choice to control 3 where I lost 25-30'', otherwise fairly good run but feeling a bit tired.
WinSplits: http://www.obasen.nu/winsplits/online/no/default.a...

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Friday May 31, 2013 #

10 AM

Orienteering 48:00 [3] 6.0 km (8:00 / km) +104m 7:22 / km

model event Oslo middle + sprint with some drills and strides in the end
4 PM

Running 28:00 [2] 4.6 km (6:05 / km) +63m 5:42 / km

easy run with 6x80m sprints both uphill and flat

Thursday May 30, 2013 #

Trail running 51:00 [3] 10.1 km (5:03 / km)

Running Nordbymoen including 8x200m intervals (3:30-3:40). At first running felt absolutely horrible but then it started to ease up step by step.

Wednesday May 29, 2013 #

Running intervals 42:00 [4] 8.0 km (5:15 / km)

warm up + 4x1km intervals (4:00 /km) with 3min recoveries + warm down

Strength 15:00 [2]

Monday May 27, 2013 #

Cycling 30:00 [2] 12.0 km (2:30 / km)

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