Training Log Archive: nmulderIn the 7 days ending Jul 18, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jul 18, 2010 #
10 AM
Trail Running (Adelboden Mountain Race) 1:17:59 [5] 13.4 km (5:49 / km)
ahr:155 max:176 shoes: Salomon 3D S-Lab Red #1
Ran the Adelboden mountain race, 13.4km from Adelboden (Bern Oberland region) up the mountains, from about 1200m to 2000m altitude.
Field of about 800 runners. I chose to start easy, despite the narrow roads after the start. This went okay, although maybe I could have pushed it 5% more on the early stages. Hit the dirt at about 1km and then it was a mix of track, a bit of tar and footpath all the way up. Flatter section between 3 and 4 and then steep up to 10 - 11. Last section was flat, down and up along a contour path. Felt good the whole way, catching people from 1km onwards every time we hit a steeper section. Still felt good enough to hit the last section hard.
TE 4.4, Epoc 204, 1050 kcal.
Field of about 800 runners. I chose to start easy, despite the narrow roads after the start. This went okay, although maybe I could have pushed it 5% more on the early stages. Hit the dirt at about 1km and then it was a mix of track, a bit of tar and footpath all the way up. Flatter section between 3 and 4 and then steep up to 10 - 11. Last section was flat, down and up along a contour path. Felt good the whole way, catching people from 1km onwards every time we hit a steeper section. Still felt good enough to hit the last section hard.
TE 4.4, Epoc 204, 1050 kcal.
Saturday Jul 17, 2010 #
9 AM
Mountain Biking 2:25:12 [3] 33.76 km (14.0 kph)
ahr:103 max:144 shoes: Specialized Epic Comp 2006
Hilly ride. Up to Rothenturm, then up and over to Alpthal, Brunni, and back via Haggenegg, Mostelberg. Cool overcast morning with some mist up at Haggenegg.
Av 13.9, Mx 55.2
TE 2.0, Epoc 24, 959 kcal.
Av 13.9, Mx 55.2
TE 2.0, Epoc 24, 959 kcal.
Friday Jul 16, 2010 #
11 AM
Hiking 2:30:00 [1]
Long slow walk for lunch to Herrenboden, visiting the new suspension bridge at Mostelberg. Back via Rothenthurm. Incredibly hot day.
Thursday Jul 15, 2010 #
7 AM
Trail Running 41:08 [3] 8.6 km (4:47 / km)
ahr:131 max:156 shoes: Salomon 3D S-Lab Red #1
Ran from Sattel to Oberaegeri this morning along the west shore of the Aegerisee. It started raining just 100m down the road and finished about 1km before the end. Got soaked, but was still fun. Went down via the back route to Mortgarten and then past Naas.
Was only 100m out as to my guess of the distance before measuring it. Had a good pace in the rain, but dissapointing how low my TE was. Good indication of how good rain is at reducing core body temp.
TE 2.5, Epoc 51, 392 kcal.
Was only 100m out as to my guess of the distance before measuring it. Had a good pace in the rain, but dissapointing how low my TE was. Good indication of how good rain is at reducing core body temp.
TE 2.5, Epoc 51, 392 kcal.
4 PM
Roller Blading 55:30 [3] 16.0 km (3:28 / km)
shoes: Crazy Creek SP900
Got the roller blades out for the standard double loop 15km around Lauerzsee. Started at the restaurant and looped around to the carpark in the marshes before u-turn and back again. Turned at 30:30, so back was significantly faster at 25:00, slightly abetted by a wind.
Felt almost instantly comfortable on putting them on (been about 8 months) and settled down within 2 kms. Took 9 mins off my PB.
Felt almost instantly comfortable on putting them on (been about 8 months) and settled down within 2 kms. Took 9 mins off my PB.
Wednesday Jul 14, 2010 #
8 AM
Orienteering (Raten - Gottschalkenberg) 1:04:49 [2] 6.3 km (10:17 / km) +370m 7:57 / km
ahr:134 max:157 shoes: Inov-8 Oroc 280 #1
Went for a training run out in the Gottschalkenburg forests, where there was a local level event two weeks ago. Legs felt aweful, so I took it easy. Not the most exciting of courses, with a lot of path running wherever possible, but enjoyable nonetheless. Left out a few controls at the end and did all the climb back to the finish on paths.
TE 2.3, Epoc 40, 646 kcal.
TE 2.3, Epoc 40, 646 kcal.
 |
| From Orienteering Training |
Tuesday Jul 13, 2010 #
7 AM
Trail Running 1:22:43 [4] 14.85 km (5:34 / km)
ahr:114 max:169 shoes: Salomon 3D S-Lab Red #1
Ran 6.6km to the Rothenturm marshes where I then did 3 x 850m intervals from the T-junction to the chapel on a wide track through the fields. Then 5.7km back to Sattel via the footpath E of Rothenturm.
Intervals:
3:31
3:21
3:21
TE 3.8, Epoc 147, 465 kcal.
Intervals:
3:31
3:21
3:21
TE 3.8, Epoc 147, 465 kcal.
Monday Jul 12, 2010 #
7 AM
Trail Running long 2:09:11 [2] 19.0 km (6:48 / km)
ahr:118 max:154 weight:79kg shoes: Salomon 3D S-Lab Red #1
Went for a long run. Went through Altstad, St Jost, down to the Rotheturm marshes and back to Sattel.
Went too far after St Jost, so ended up running more than I wanted. Got a bit dehydrated and walked a bit towards the end.
TE 2.2, Epoc 46, 873 kcal.
Went too far after St Jost, so ended up running more than I wanted. Got a bit dehydrated and walked a bit towards the end.
TE 2.2, Epoc 46, 873 kcal.