Training Log Archive: Runner99

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Running intervals 38:00 8.0 km (4:45 / km)

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Running 36:00 8.0 km (4:30 / km)

Running 8:00 [2] 1.2 km (6:40 / km)

Note
(rest day)

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Running tempo 19:10 [4] 5.0 km (3:50 / km)

Running warm up/down 25:20 [2] 6.8 km (3:44 / km) +33m 3:38 / km

Sprint Orienteering (MRU Complex) 35:38 [4] ***** 7.32 km (4:52 / km) +29m 4:46 / km

6x 1.2 km intervals with Damian.

4:42 - 1.2km | 4:00 min/km
4.34 - 1.11km | 4:06
4:28 - 1.18km | 3:52
4:23 - 1.13km | 3:54
4:35 - 1.08km | 4:25
4:45 - 1.24km | 3:51 min/km

Note
(rest day)

Running 30:00 [2] 6.15 km (4:53 / km)

Bouldering 1:00:00 [1]

Note

Looking back at the XC season I think it was pretty solid compared to my past years of performance. In September I trained very consistently, reaching 270km in the whole month. In October I was sick one week, and then I had transition week which ended the XC season and so I lost about 60km x2 weeks which makes sense that I had 170km overall.

Now Im all rested up and ready to move through track season / winter. Just gotta keep doing what Im doing. And maybe more hill trainings. And more stretching.

Running 20:00 [1] 3.6 km (5:33 / km) +10m 5:29 / km

Sprint Orienteering race (SAIT) 23:01 [4] 4.5 km (5:07 / km) +30m 4:57 / km

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km

Running warm up/down 21:34 [2] 4.18 km (5:10 / km) +100m 4:36 / km

Forest Orienteering (Nose Hill Central) 43:55 [4] ***** 6.22 km (7:04 / km) +302m 5:41 / km

Night-O hill intervals, ran up on the trails and then navigated down the point to point as recovery. Pretty good workout imo.

Running warm up/down 4:35 [1] 1.72 km (2:40 / km) +4m 2:38 / km

Running 30:00 [3] 6.0 km (5:00 / km)

Running race 2:52 [5] 1.0 km (2:52 / km)

Note
(rest day)

Note
(rest day)

Note
(injured) (rest day)

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km

Running race (Stewart Cup) 39:05 [4] 10.0 km (3:55 / km) +123m 3:41 / km

Note
(rest day)

Running 20:00 [2] 4.0 km (5:00 / km)

Note
(rest day)