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Training Log Archive: redrider

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Running6 7:58:00 49.59(9:38) 79.8(5:59) 295
  Trail running1 1:14:04 9.13(8:07) 14.7(5:02) 20
  Orienteering1 47:00 4.35(10:48) 7.0(6:43) 104
  Strength1 10:00
  Total7 10:09:04 63.07 101.5 419

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Sunday Nov 10, 2013 #

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Trail running 39:04 [5] 9.2 km (4:15 / km) +20m 4:12 / km
ahr:178 max:186

Kingbury Water Park 10km cross country race. Slightly undulating course on very muddy paths and pastures. Loved it! Gorgeous day to spend outdoors & great fun! 1st female :)
Results: http://www.kpevents.net/3586/results-kingsbury-wat...

Trail running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Orienteering 47:00 [3] 7.0 km (6:43 / km) +104m 6:15 / km
ahr:164 max:179

WCH event at Oldacre Valley, Cannock. Felt generally great but my legs were a bit tired from the xc race, so it was hard work through the heather and brambles. Lucky that I didn't sprain an ankle. Orienteered pretty smoothly except one control but took it quite easy.
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...
RouteGadget: http://www.walton.routegadget.co.uk/walton/reitti....

Trail running warm up/down 13:00 [1] 2.0 km (6:30 / km)

Saturday Nov 9, 2013 #

Running 1:05:00 [2] 11.4 km (5:42 / km) +60m 5:33 / km

easy run including 2x200m + 4x100m + 50m sprints. calves still tight.

Friday Nov 8, 2013 #

Running 30:00 [2] 5.5 km (5:27 / km)

easy run. calves sore from intervals and long run. 60min massage in the evening.

Thursday Nov 7, 2013 #

Running long 2:45:00 [3] 30.1 km (5:29 / km) +165m 5:20 / km

long run including 8km brisk (4:30-4:50), mainly on roads but some muddy footpaths at the end.

Wednesday Nov 6, 2013 #

Running intervals 1:03:00 [4] 13.0 km (4:51 / km)

warm up + 8x1000m intervals (4:00) with 2min recoveries + warm down. first time for a looong while when it felt actually easy :)

Tuesday Nov 5, 2013 #

Running (hike) 1:45:00 [1] 11.0 km (9:33 / km) +50m 9:20 / km

felt really bad so I chose to go walking instead of running. good choice.

Strength (core) 10:00 [2]

Monday Nov 4, 2013 #

Running 50:00 [2] 8.8 km (5:41 / km) +20m 5:37 / km

easy run. felt pretty tired from the weekend. still not feeling normal.

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