Training Log Archive: nanaIn the 7 days ending Jun 24, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jun 24, 2012 #
Orienteering race 16:59 [4] 2.8 km (6:04 / km) +32m 5:44 / km
(injured)
Had a very clean race, most of the time I was really prepared when leaving the control.
A few route choices were not optimal, and wasn't running aggressively enough
Saturday Jun 23, 2012 #
Orienteering race 49:51 [3] 4.3 km (11:36 / km) +230m 9:09 / km
slept:8.0
had a good feeling and a clean race. Basically one mistake where I entered too early, and one route choice where I got off my route. I realised it and adapted my route. However, apparently I lost a lot of time with bad route choices... should have stayed on the path more often. too bad to have such a good feeling and such a bad result...
running 20:00 [1]
(injured)
warm up didn't feel good for the hip. Realised that I've been feeling some pinching since Tuesday...
Friday Jun 22, 2012 #
running 28:23 [1] 4.42 km (6:25 / km) +60m 6:01 / km
ahr:150 slept:8.5 shoes: Nike airspan+ 8
running intervals 11:33 [5] 3.2 km (3:37 / km)
shoes: Nike airspan+ 8
2x4x400m/1'/3'
aiming for 90" (3'45/km)
90"
87"
87"
90"
second set a bit faster (using Cedric's wind shadow ;-))
85"
84"
85"
81"
Thursday Jun 21, 2012 #
running 39:46 [2] 6.72 km (5:55 / km) +190m 5:11 / km
ahr:156 max:170 slept:8.0 shoes: asics kayano red
bike 10:00 [3] 2.68 km (3:44 / km) +80m 3:15 / km
ahr:151 max:164
running 39:37 [1] 4.83 km (8:12 / km) +112m 7:21 / km
ahr:136 max:152 shoes: asics kayano red
Stormy weather =)
stretching 15:00 [0]
Wednesday Jun 20, 2012 #
Orienteering race 54:38 [4] 5.7 km (9:35 / km) +170m 8:20 / km
slept:8.0
felt good, nice rhythm and felt strong physically. Still some mistakes and insecurities, the largest one 2'... But no real "being lost" like in the last few races... should have been quite a lot faster...
Tuesday Jun 19, 2012 #
running intervals 20:22 [1] 2.77 km (7:21 / km)
ahr:160 max:186 slept:8.5 shoes: asics kayano red
running 10:38 [5] 3.0 km (3:33 / km)
ahr:180 max:189 shoes: asics kayano red
times.
84/38
88/39
90/41
87/41
89/40
was aiming for 85, but apparently that was too fast. Also wanted to do them 6 times, but my head felt like exploding soon, so quit after 5. Being reasonable or being lazy??
Tried this kind of interval (a short sprint added after a short break) for the first time, was amazed how ok the 200m were even when HR hadn't dropped a lot (down to ~170 for the first 2, then 173, 175, 178)
short interval, but as it has been some time since the last real interval this seems a good start =)
stretching 10:00 [0]
Monday Jun 18, 2012 #
strength 15:00 [3]
slept:8.5 (rest day)
stretching 5:00 [0]