Training Log Archive: NizkaneIn the 30 days ending Nov 30, 2016:
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Wednesday Nov 30, 2016 #
8 AM
running 23:02 [2] 4.45 km (5:11 / km)
6 PM
orienteering 1:12:00 [1] 8.35 km (8:37 / km)
ahr:149 max:174
Pair orienteering. Quite difficult terrain for it. We also got "stuck" in a green area - or actually in the map it was supposed to be white and yellow.. Still okay easier training to a quite heavy program.
Also first week of new program is done. 2 more before coming to Finland. Then less running and more work in a pool before leaving to Spain, where it gets tough again.
Also first week of new program is done. 2 more before coming to Finland. Then less running and more work in a pool before leaving to Spain, where it gets tough again.
Tuesday Nov 29, 2016 #
8 AM
running 23:50 [2] 4.51 km (5:17 / km)
I donno when was the last time that I put earlier alarm to be able to make a training before school.
8 PM
running intervals 34:04 [2] 6.2 km (5:30 / km)
10min warm up
(easy rolling 20s, walking 20s, jogging 20s) x10
warm down 14min 04s
(easy rolling 20s, walking 20s, jogging 20s) x10
warm down 14min 04s
Monday Nov 28, 2016 #
Note
(rest day)
Sunday Nov 27, 2016 #
12 PM
running 1:25:00 [2] 16.11 km (5:17 / km)
ahr:167 max:186
Running to shop to get new ear plugs. 7.69km to shop and 8.42km back.
Legs weren't very fresh, but rest day tomorrow.
Legs weren't very fresh, but rest day tomorrow.
7 PM
running intervals 51:36 [3] 10.0 km (5:10 / km)
ahr:169 max:204
Objective:
510m loop. 5x 2min (4min/km) intervals with 5min start loop.
Recovery (6min/km).
Results:
2.08
2.03
1.59
1.56
1.39
I was already giving up the hope of next year's sprint A-final as it felt so difficult, but then in the halfway of the last loop JVG's "Teemu ja Jari" started playing and the old sprint engine woke up again.
Warm ups 10min + 20min.
510m loop. 5x 2min (4min/km) intervals with 5min start loop.
Recovery (6min/km).
Results:
2.08
2.03
1.59
1.56
1.39
I was already giving up the hope of next year's sprint A-final as it felt so difficult, but then in the halfway of the last loop JVG's "Teemu ja Jari" started playing and the old sprint engine woke up again.
Warm ups 10min + 20min.
Saturday Nov 26, 2016 #
1 PM
running 1:20:42 [3] 15.0 km (5:23 / km)
ahr:177 max:188
First time after Wednesday that I felt recovered. Strong winds so had to push a bit harder than normally, but good "easy" run.
7 PM
running 20:03 [3] 4.0 km (5:01 / km)
Friday Nov 25, 2016 #
11 AM
running intervals 30:00 [2] 5.51 km (5:27 / km)
10min warm up
10x
20s easy sprint
20s walking recovery
20s jogging recovery
10min warm down
10x
20s easy sprint
20s walking recovery
20s jogging recovery
10min warm down
7 PM
running 26:00 [2] 5.05 km (5:09 / km)
Thursday Nov 24, 2016 #
Note
Started a new training program.
2x running per day.
Min. 10km per day.
6 days per week.
Most of the runs are easy running and some of them are jogging with my friend, so those I differentiate from others.
The goal is to get more kilometers before Alicante training camp, but not to make it too hard on my legs.
2x running per day.
Min. 10km per day.
6 days per week.
Most of the runs are easy running and some of them are jogging with my friend, so those I differentiate from others.
The goal is to get more kilometers before Alicante training camp, but not to make it too hard on my legs.
11 AM
jogging 29:22 [1] 4.4 km (6:40 / km)
6 PM
running 35:26 [1] 6.05 km (5:51 / km)
Wednesday Nov 23, 2016 #
6 PM
orienteering race (Vintercup 2) 38:33 [5] 7.34 km (5:15 / km)
ahr:198 max:209
Straight distance 5.75km. Similar race to Korttelikuppi.
Really bad going. I also had some trouble with the map as it was 1:7500 scale and the double lined fences weren't as visible as they should have been. Also the forbidden green lines were too light green to see easily. Result was okay as I lost 1.51min to winner and made at least 3-5min mistakes.
The heart rates were way too high so it is something I need to watch out in the next days.
Really bad going. I also had some trouble with the map as it was 1:7500 scale and the double lined fences weren't as visible as they should have been. Also the forbidden green lines were too light green to see easily. Result was okay as I lost 1.51min to winner and made at least 3-5min mistakes.
The heart rates were way too high so it is something I need to watch out in the next days.