Training Log Archive: redriderIn the 7 days ending Jun 19, 2016:
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Sunday Jun 19, 2016 #
Note
(rest day)
Saturday Jun 18, 2016 #
10 AM
Trail running 24:00 [2] 4.1 km (5:51 / km) +52m 5:30 / km
Morning run with Annika with some gentle drills and strides. Feeling ready!
2 PM
Trail running warm up/down 20:00 [2] 3.2 km (6:15 / km)
Orienteering 46:00 [5] 7.5 km (6:08 / km) +140m 5:37 / km
ahr:180 max:190
Venla relay, Lappenranta, leg 2. Hilda ran the first leg and came on 61st position ca 2min behind the lead. I did a decent run myself but had some slower runners in front of me in the beginning and had a bit slower start through the green up to first control. After that pretty good flow and good orienteering until the arena passage except one rounding route choice (#7) that cost me ca 15sec. After the arena passage I had a different gaffle than those who I was running with and I hesitated a little, losing some valuable seconds. After that I made another not so good route choice along a path that disappeared (#11) and lost maybe 15-20sec. And then a small 15sec mistake to #14. Otherwise a good run technically but couldn't sprint as fast as I wanted at the end and changed about 30sec behind Halden and SK Pohjantähti and 18sec behind Pyrintö. Unfortunately that meant that Annika never got along to the trains of Halden & Pohjantähti or Pyrintö & Paimion Rasti who ran very well the next leg and came in in the lead. We lost ca 3min to them on the 3rd leg and another 3min on the 4th leg, finishing 14th. Not bad but we had hoped to be a bit higher with a good team performance. Next time...
Results: http://online.jukola.com/tulokset/fi/j2016_ve/ve/o...
GPS-tracking: http://www.tulospalvelu.fi/gps/2016ven2/
Results: http://online.jukola.com/tulokset/fi/j2016_ve/ve/o...
GPS-tracking: http://www.tulospalvelu.fi/gps/2016ven2/
Trail running warm up/down 10:00 [1] 2.0 km (5:00 / km)
Friday Jun 17, 2016 #
Orienteering 45:00 [2] 5.0 km (9:00 / km) +96m 8:13 / km
Jukola model event :) Getting excited!
Thursday Jun 16, 2016 #
Orienteering intervals 53:00 [3] 7.4 km (7:10 / km) +125m 6:36 / km
O-intervals Tani 2+1+2+1+1+3+2+2min with 60"+45"+30"+20"+30"+20"+20" sprints = ca 18min hard
Wednesday Jun 15, 2016 #
Orienteering 1:22:00 [2] 8.12 km (10:06 / km) +208m 8:57 / km
Easy orienteering in Sipoonkorpi. Ran part of the FinnSpring long distance course from a few years ago. Terrain was much worse than I remembered...
Tuesday Jun 14, 2016 #
9 AM
Orienteering intervals 1:05:00 [4] 8.1 km (8:01 / km) +97m 7:34 / km
ahr:154 max:174 slept:7.0
O intervals Ängsjö 7x 0,6-1km, with 1-2min jog recoveries. 4min+4min+4min+8min+4min+4min+5min. TE 3.3. Not totally recovered from Sunday but pretty good feeling and quite good navigation. HR seems more or less back to normal now.
7 PM
Orienteering 47:00 [2] 5.8 km (8:06 / km) +130m 7:17 / km
Easy orienteering Enebyberg. Quite high blueberry but otherwise nice & beautiful!
Monday Jun 13, 2016 #
Trail running 30:00 [1] 4.4 km (6:49 / km) +75m 6:17 / km
slept:9.0
Easy evening run with Sami around Rösjöspåret followed by dip in the lake :)