Training Log Archive: redriderIn the 7 days ending Aug 11, 2013:
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Sunday Aug 11, 2013 #
Cycling 40:00 [2] 15.0 km (2:40 / km)
easy recovery ride. couldn't go for a run due to soreness in quads and sprained ankle but had to do something to get the lactate out of the legs..
Saturday Aug 10, 2013 #
Trail running 3:29:00 [4] 31.1 km (6:43 / km) +1429m 5:28 / km
Brecon Beacons 31km fell race with 1429m ascent and 7 summits! Amazing experience!! Good weather, great route, stunning views!! 3,5h on goat paths, marshes, tussocks, heather and fells. First 4km were the toughest part and happy that I took it quite easy. After first 10k I was alone and had to start to navigate which was pretty challenging with such a poor map (contours not visible and everything else was also pretty dim and diffuse). So I just used a compass and tried to follow hills towards right direction. I felt great all the way until the final climb which literally took all out of me. Extreme pleased to finish just under 3,5 hours. 2nd lady! Results: http://fellrunner.org.uk/results.php?id=2120
Friday Aug 9, 2013 #
Trail running hills 1:20:00 [3] 13.3 km (6:01 / km) +200m 5:36 / km
ahr:146 max:171
warm up to Barby + 3x2,5min (400m/+30m) + 3x1min (185m/+15m) hill reps + warm down back including 6x15 leaps
Strength (circuit) 20:00 [2]
Thursday Aug 8, 2013 #
Trail running long 1:25:00 [2] 15.0 km (5:40 / km) +90m 5:30 / km
Wednesday Aug 7, 2013 #
11 AM
Trail running 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km
easy run
5 PM
Cycling 1:03:00 [2] 28.0 km (2:15 / km) +206m 2:10 / km
ahr:133 max:170
cycling to Burton Dassett (duathlon training part 1)
Orienteering hills 35:00 [4] 5.7 km (6:08 / km) +147m 5:26 / km
ahr:170 max:186
OD event Burton Dassett (duathlon training part 2). Great terrain, great course, great weather! Didn't push hard but wanted to keep a good rhythm in orienteering so it became quite tough anyway due to the hills (run each of them up). Good fun anyway, love that place!
Cycling 1:03:00 [2] 28.0 km (2:15 / km) +148m 2:12 / km
ahr:147 max:165
cycling back home from burton Dassett after the orienteering (duathlon training part 3). awesome ride in sunset. such a beautiful evening! pretty tired at the end tho..
Tuesday Aug 6, 2013 #
Note
(rest day)
another rest day & massage. feeling better than yesterday.
Monday Aug 5, 2013 #
Note
(rest day)
feeling a bit fluish. sore throat and headache..