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Training Log Archive: redrider

In the 7 days ending Mar 1, 2015:

activity # timemileskm+m
  Trail running6 4:25:00 25.31(10:28) 40.74(6:30) 370
  Running3 1:47:00 11.18(9:34) 18.0(5:57) 80
  Orienteering2 1:36:00 7.46(12:52) 12.0(8:00) 410
  Strength3 1:05:00
  Total9 8:53:00 43.96 70.74 860

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MoTuWeThFrSaSu

Sunday Mar 1, 2015 #

10 AM

Trail running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Orienteering 1:00:00 [3] 7.0 km (8:34 / km) +270m 7:11 / km
ahr:154 max:175

Kvarner Bay challenge day 2. Felt horrible and dead tired so I decided to take it only as a training today.

Trail running warm up/down 15:00 [2] 2.52 km (5:57 / km)

5 PM

Trail running 56:00 [2] 8.6 km (6:31 / km) +100m 6:09 / km

easy evening run

Saturday Feb 28, 2015 #

7 AM

Running 20:00 [2] 3.0 km (6:40 / km)

morning run
10 AM

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

Orienteering 36:00 [4] 5.0 km (7:12 / km) +140m 6:19 / km
ahr:173 max:182

Kvarner Bay Challenge day 1. Really fun and tricky middle distance, loved it! Some small mistakes but nothing big, quite good flow in orienteering. Physically a struggle, not feeling 100% well yet, but good enough to run. Bettan won, I was 2nd about a minute behind. Good start. Results: http://www.orienteeringonline.net/Results.aspx?Com...

Trail running warm up/down 16:00 [2] 2.52 km (6:21 / km)

5 PM

Trail running 1:04:00 [3] 10.2 km (6:16 / km) +150m 5:51 / km

progressive evening run on stony small paths with the guys. a bit too fast...

Strength (core) 15:00 [1]

Friday Feb 27, 2015 #

Note

flight to Venedig and then drive to Cres island in Croatia

Thursday Feb 26, 2015 #

10 AM

Trail running 34:00 [3] 5.4 km (6:18 / km) +35m 6:06 / km
ahr:147 max:175

easy run including drills and 8x30sec reps. good feeling in legs and in general but throat still a bit dry and sore.

Wednesday Feb 25, 2015 #

Running 46:00 [2] 8.0 km (5:45 / km) +80m 5:29 / km

easy run. feeling generally a bit better but not ready to train yet. legs and glutes very sore from the strength session.

Strength (core) 10:00 [2]

Tuesday Feb 24, 2015 #

Trail running 40:00 [2] 5.5 km (7:16 / km) +85m 6:45 / km

easy trail run in Runby forest before gym. feeling ok but weak. sore throat was back in the evening.

Strength 40:00 [3]

strength session mainly for legs but also core and arms between the sets. started easy but got up to heavy weights. 10-20 reps. leg curls (25-30-35-40kg), leg extensions (30-35-40-45kg), glutes (35-40-45-50kg), lunges (4x20x20kg), squats (4x20x20kg), heel raises (4x20x20kg), leg press (70-80-85-90kg). felt very weak.

Monday Feb 23, 2015 #

Running 41:00 [1] 7.0 km (5:51 / km)

easy run. feeling somewhat better but still a bit sore throat. took it very easy.

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