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Training Log Archive: redrider

In the 7 days ending Mar 23, 2014:

	activity	#	time	miles		km		+m
	Orienteering	3	3:29:00	19.65	(10:38)	31.63	(6:36)	271
	Running	6	2:41:00	16.78	(9:36)	27.0	(5:58)	80
	Trail running	3	2:00:00	11.37	(10:33)	18.3	(6:33)	40
	Strength	1	15:00
	Total	10	8:25:00	47.8		76.93		391
averages - sleep:7

1:57

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Sunday Mar 23, 2014 #

8 AM

Running 11:00 [2] 1.5 km (7:20 / km)

morning run

11 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 1:11:00 [5] 13.0 km (5:28 / km) +100m 5:16 / km

Danish Spring WRE long distance. Really good run and very pleased with myself. Did what I could and was 3rd after Maja and Eva!!! :D So happy!!
WinSplits: http://obasen.orientering.se/winsplits/online/dk/d...

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)

warm down with Tessa and Maja. then drive back to Copenhagen and flight to home.

Saturday Mar 22, 2014 #

8 AM

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

morning run

1 PM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 34:00 [5] 6.0 km (5:40 / km) +50m 5:26 / km

Danish Spring WRE middle distance. Pretty decent run all in all. Hold it together but couldn't avoid a bit of hesitation and overshooting. Lots of small mistakes but still 8th. More than pleased with that! :)
WinSplits: http://obasen.orientering.se/winsplits/online/dk/d...

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Friday Mar 21, 2014 #

Note
slept:7.0

Stomach better but still not fine. Not too fun to fly when not knowing how it will turn out (worse/better)...

7 AM

Running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km

morning run in Sigtuna. then flight to Copenhagen and drive to Tisvilde. dead tired and out of energy!

5 PM

Running 15:00 [1] 2.0 km (7:30 / km)

easy run and drills in Tisvildeleje. too tired to do a model event. stomach flu seems to have taken all out. pheww... I'd need a quick recovery now please!

Thursday Mar 20, 2014 #

Note
slept:6.0

Got a stomach flu in the middle of night which kept me awake and I couldn't go training in the morning because I had to wait it to get better..

5 PM

Running intervals 1:10:00 [5] 14.0 km (5:00 / km)
ahr:155 max:179

10min warm up + 4x3min (15km/h; 16km/h) + 2x90sec (16km/h) + 5x40sec (17km/h) + 5x40sec (18km/h) + 5x35sec (18,5km/h) + 5x35sec (19,5km/h) with same recovery times and 2-3min between the sets + 10min warm down. by far the fastest I've run this year!! (15km/h = 4:00, 16km/h = 3:45, 17km/h = 3:31, 18km/h = 3:20, 18,5km/h = 3:14, 19,5km/h = 3:04). could do the training but spent rest of the evening in the toilet..

Wednesday Mar 19, 2014 #

Note

Hey a bit better day today! We might have found one.. Just need to cross fingers that it doesn't sell....

Trail running 50:00 [2] 8.3 km (6:01 / km) +40m 5:53 / km

Lite lättare pass idag (kände mig inte 100%j) men det blev faktiskt tyngre än vad jag hade tänkt mig eftersom det hade snöat hela dagen och snöade fortfarande så att jag fick jobba ganska hårt för att överhuvudtaget komma nånstans.. Stockholm vill verkligen visa sitt värsta och skrämma bort oss!

Tuesday Mar 18, 2014 #

Note

Sacrum okay. Viewings in the morning. A bit better but still nothing. Starts to get stressful..

6 PM

Orienteering 1:44:00 [3] 12.63 km (8:14 / km) +121m 7:51 / km
ahr:154 max:170

OK Linnés natt träning från deras klubbgård. Det var alltså nattorientering på riktigt i riktig skog. No walk in the park but really challenging stuff! Och det är över 3 år sedan jag har nattorienterat sist så jag var lite nervös hur det skulle gå till...Men det gick utmärkt (according to my standards) och det var hur kul som helst! Jag måste nog börja med det igen! Väldigt lyckad kväll allt som allt! :D

Monday Mar 17, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 1. Viewings in Stockholm. No luck today...

Running 30:00 [2] 4.0 km (7:30 / km) +50m 7:04 / km

easy jogging around world cup sprint course in Sigtuna. I barely recognized the places from last summer as it looked so different now in the middle of winter. lovely place anyway with very cute small houses!

Strength 15:00 [2]

some easy core & legs at gym

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