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Training Log Archive: redrider

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  Trail running6 4:53:00 30.53(9:36) 49.14(5:58) 281
  Orienteering3 2:28:00 12.86(11:30) 20.7(7:09) 218
  Running1 25:00 3.11(8:03) 5.0(5:00)
  Strength1 5:00
  Total7 7:51:00 46.5 74.84 499

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)

Orienteering 45:00 [5] 6.4 km (7:02 / km) +100m 6:31 / km

SM-viesti. a horrible terrible day. don't know what happened.. nicely all the way until the last spot before the first control but then I had a short black moment and forgot what I was doing there. got quickly totally lost, missed the control 2-3min and couldn't get back on track after that. kept struggling and making small small mistakes all the way. then another 2-3min mistake on control 7. was higher up on the hillside on a similar spot and again it took a while to figure out what had happened. my focus wasn't with me today. just lost it early on and it was a catastrophic run that I'd rather forget. 5th.

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

Saturday Sep 20, 2014 #

Running 25:00 [2] 5.0 km (5:00 / km)

easy run including 6x30sec sprints. felt absolutely horrible.

Friday Sep 19, 2014 #

Trail running warm up/down 16:00 [2] 2.82 km (5:40 / km) +47m 5:14 / km

Trail running intervals 31:00 [4] 5.9 km (5:15 / km) +30m 5:07 / km
ahr:164 max:179

3x2km intervals around Sandaspåret 8:50, 9:00, 9:00 with 2min recoveries

Trail running warm up/down 16:00 [2] 2.82 km (5:40 / km)

Thursday Sep 18, 2014 #

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

Orienteering intervals 50:00 [3] 6.8 km (7:21 / km) +43m 7:08 / km
ahr:154 max:170

O-intervals Norra Kallhäl approx. 4x7min. fab terrain!

Wednesday Sep 17, 2014 #

Trail running long 2:08:00 [2] 22.1 km (5:48 / km) +154m 5:36 / km
ahr:137 max:152

long trail run to Järvafältet

Tuesday Sep 16, 2014 #

10 AM

Trail running 28:00 [2] 4.5 km (6:13 / km) +50m 5:54 / km

Strength 5:00 [2]

6 PM

Trail running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Orienteering 53:00 [3] 7.5 km (7:04 / km) +75m 6:44 / km
ahr:159 max:174

O training Hansta of which ca 4x10min brisk.

Monday Sep 15, 2014 #

Note

rest day

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