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Training Log: faywalsh

In the last 7 days:

activity # timemileskm+m
  Running5 4:27:00 25.84(10:20) 41.58(6:25) 506
  Orienteering2 1:19:50 5.54(14:24) 8.92(8:57) 80
  Flexibility1 45:00
  Strength and Conditioning1 30:00
  Total7 7:01:50 31.38 50.5 586
  [1-5]6 6:16:50
«
1:44
0:00
TuWeThFrSaSuMo

Sunday Oct 22 #

10 AM

Running 16:56 [2] 2.33 km (7:15 / km) +22m 6:56 / km
ahr:106 max:131

Long warm up in many layers as it was so cold! Almost wished I had brought a thermal to run in.

Orienteering race 41:34 [3] 5.04 km (8:15 / km) +32m 7:59 / km
ahr:127 max:171

Oktoberacet - Medel at Fjardhundra, D21 - last event in the Uppland league.
Small area with lots of controls! Not planning ahead enough so left the control wrong quite a few times. Lost concentration on the last few controls and lost 3 mins there.

Running 7:55 [2] 1.05 km (7:34 / km) +4m 7:26 / km
ahr:149 max:161

Saturday Oct 21 #

2 PM

Running long 1:28:21 [3] 13.74 km (6:26 / km) +98m 6:13 / km
ahr:150 max:178

Long run with Hanni in Nåsten

Friday Oct 20 #

Note
(rest day)

Day off before the weekend's fun (apart from a very competitive beer O microsprint..)

Thursday Oct 19 #

10 AM

Running 54:43 [3] 8.37 km (6:32 / km) +73m 6:16 / km
ahr:126 max:148

Loop around Stabby and Stenhagen, very sunny but cold
2 PM

Strength and Conditioning 30:00 [1]

Spin bike warm up
DB arm curls, lunges
Core circuit
Squats - OH & back squats (only with bar)

Followed by lots of rolling, really need to buy a foam roller!

Wednesday Oct 18 #

9 AM

Flexibility (Yoga) 45:00 [0]

6 PM

Running 11:19 [2] 1.71 km (6:38 / km) +18m 6:18 / km
ahr:117 max:131

Orienteering 38:16 [3] 3.88 km (9:52 / km) +47m 9:18 / km
ahr:124 max:153

NightO OK Linne training in Norbyskogen with a no paths map. It was clock relay style but in pairs, I was in a team with Rassmus.
Found the first few very hard to know where to put the control (buff + reflector) as no flags out but the later controls were better! Nice warm up for Lunsen nightO next week..

Running 9:41 [2] 1.42 km (6:48 / km) +13m 6:31 / km
ahr:136 max:154

Tuesday Oct 17 #

6 PM

Running 20:31 [2] 3.47 km (5:55 / km) +29m 5:41 / km
ahr:121 max:152

Jog to castle and drills

Running hills 34:37 [4] 5.75 km (6:01 / km) +204m 5:07 / km
ahr:117 max:133

Legs feeling a lot better than usual tonight even after hills on Sunday, I think getting back to running on Mondays has helped. HR definitely wrong.
6 x long reps (550m) up Castle hill
Times: 2:35, 2:38 (started watch too early), 2:35, 2:34, 2:28, 2:29.

Running 22:57 [2] 3.74 km (6:08 / km) +46m 5:47 / km
ahr:124 max:143

Home with a 3 min flat effort along Norbyvägen

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