Training Log Archive: ShepIn the 7 days ending Aug 8, 2010:
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Sunday Aug 8, 2010 #
12 PM
Foot Running 36:00 [3]
ahr:137 max:176 shoes: Nike Free Run Plus
planned to go out for a run on a map but felt terrible in the morning so lay on the couch and listened to the sprint qualifier commentary. went out for a jog along some bike paths and walking tracks along the coast near our hotel. pretty pretty pretty nice. did 4 x 30secs flat out efforts with 2min jog recovery towards the end, the legs didn't feel too bad but the lungs aren't great.
EPOC 63ml/kg
TE 2.6
EPOC 63ml/kg
TE 2.6
Saturday Aug 7, 2010 #
Note
(sick)
still sick. and to make things worse i got conjunctivitis as well. just started getting all f'ed up in the arvo. luckily the swedes have a doctor here to save me for my 3rd woc in a row.
Friday Aug 6, 2010 #
Note
(sick)
sick
Thursday Aug 5, 2010 #
4 PM
Orienteering (Model Event) 40:00 [3]
ahr:146 max:169 shoes: Helly Hanson
feeling ordinary (got a sore throat, cough, headache, blocked nose!) as usually happens at WOC ;) but made it out to the model event with the team. not feeling too bad running which is good. ran some intervals, running the flat/downhill legs fast. reran any bits where i messed up. feeling good about the races, i love this terrain.
EPOC 100ml/kg
TE 3.1
EPOC 100ml/kg
TE 3.1
Wednesday Aug 4, 2010 #
10 AM
Foot Running warm up/down 10:00 [3]
shoes: Helly Hanson
Orienteering 1:00:00 [3] ***** +260m
ahr:140 max:161 shoes: Helly Hanson
Control picking exercise. lots of mistakes early on, and feeling pretty ordinary (got a headache and sore throat and the legs are feeling heavy). tried to run some sections harder but kept on missing the control, so just eased right off and ran the second half slow and without mistakes.
EPOC 68ml/kg
TE 2.7
EPOC 68ml/kg
TE 2.7
Tuesday Aug 3, 2010 #
10 AM
Foot Running warm up/down 10:00 [3]
shoes: Helly Hanson
Orienteering 48:00 [3] ***** +265m
ahr:145 max:163 shoes: Helly Hanson
techo session on Iladalen. first half on 1:10000 then swapped to a 1:15000. fun running the long legs following the open marshes, which seem a lot faster to run on than the forest which has a lot of undergrowth (blueberries and heather).
EPOC 101ml/kg
TE 3.2
EPOC 101ml/kg
TE 3.2
5 PM
Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212
Orienteering 45:50 [4] ***** 6.0 km (7:38 / km) +270m 6:14 / km
ahr:156 max:168 shoes: Inov8 Xtalon 212
Local race, didn't run too great... tried to run at a solid pace but didn't really get any flow going technically. the marshes seemed a bit grassier up there.
EPOC 171ml/kg
TE 3.8
EPOC 171ml/kg
TE 3.8
Monday Aug 2, 2010 #
7 PM
Orienteering 36:00 [3]
shoes: Helly Hanson
arrived in trondheim after a long long trip, about 36 hours of travelling. kicked back at the hostel with the team for a while then went out to solemsåsen with jules and rolled around a short course taking turns to lead each leg. didn't feel too bad, definitely felt better after running.
EPOC 49ml/kg
TE 2.4
EPOC 49ml/kg
TE 2.4