Training Log Archive: jlfIn the 7 days ending Apr 28, 2008:
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Monday Apr 28, 2008 #
Cycling 40:00 [3]
shoes: Saucony Grid Omni
Feeling a bit shit today, exhaustion I think! Knee really painful as well!
Bike, warmed up for 5 mins (L3), Then did steady 30 mins on level 4 and 5 mins warm down. Loosened legs up nicely!
Bike, warmed up for 5 mins (L3), Then did steady 30 mins on level 4 and 5 mins warm down. Loosened legs up nicely!
Cross trainer intervals 1:00:00 [5]
shoes: Saucony Grid Omni
Feeling better in evening but knee still not right so went for cross trainer intervals. 5 mins warm up (L3), 7mins hard (L4), 2 mins recovery, 7mins hard (L5), 2 mins recovery, 7 mins hard (L6), 2 mins recovery, 7 mins hard (L6), 2 mins recovery, 5 mins hard (L5), 1 min recovery, 5 mins hard (L5), 1 min recovery, 2 x (1min hard, 30secs recovery, L4). 6 mins warm down, level 2.Pushed really hard, and felt good but legs really tired at end!
Sunday Apr 27, 2008 #
Note
slept:1.0 (rest day)
Having stayed up to watch Tiomila I think a day off is wise so as not too get ill!! sleep...
Saturday Apr 26, 2008 #
Event: Tiomila 2008
Running warm up/down 35:00 [2]
shoes: Twisters
Warming up and jogging around after...only approximate time, think I actually did more than that!!
Orienteering race 1:02:59 [5] *** 8.2 km (7:41 / km)
spiked:18/19c shoes: Twisters
Tiomila, sista sträka, andra laget!!
Äntligen sprang jag bra. Jag bommade inte och jag sprang så snabbt jag kunde, men jag var ganska trött från värvning till målet!
I was a little too hesitant on the first control and had already lost some time on track running but managed to put that behind me. Some of the controls I was careful in the circle, perhaps too slow but I made just one mistake and it was only small. Pushed really hard and really pleased with result. Team finished in 86th!!
Think it counts as one of my best runs ever!
Äntligen sprang jag bra. Jag bommade inte och jag sprang så snabbt jag kunde, men jag var ganska trött från värvning till målet!
I was a little too hesitant on the first control and had already lost some time on track running but managed to put that behind me. Some of the controls I was careful in the circle, perhaps too slow but I made just one mistake and it was only small. Pushed really hard and really pleased with result. Team finished in 86th!!
Think it counts as one of my best runs ever!
Friday Apr 25, 2008 #
Cycling 33:00 [3] 8.0 km (4:08 / km)
ahr:147 max:170
Cycling up to Högåsen - 18'36.
Cycling back - 15'01.
Cycling back - 15'01.
Orienteering 49:28 [4] *** 6.2 km (7:59 / km)
ahr:164 max:179 spiked:11/13c
After cycling to Högåsen decided to run the course I already have on map. Ran backwards from 13 to start and was all good except #8 where I was in the right place but not 100% sure so went out to another attack point to check and #3 where the huge unmapped felled area completely disorientated me. When will I learn to ignore the vegetation?
Knee still not perfect, agony if anything hits it and painful on hard ground and down hills...
But was brilliant training session and really warm and sunny!!
Knee still not perfect, agony if anything hits it and painful on hard ground and down hills...
But was brilliant training session and really warm and sunny!!
Running warm up/down 10:00 [2]
ahr:145 max:154
Jog through terrain before getting on bike just to warm down nicely (without having to run on concrete!)
Thursday Apr 24, 2008 #
Indoor Cycling 1:15:00 [4]
ahr:132 max:162 shoes: Saucony Grid Omni
Decided that as I still can't go up and down stairs I would do some low impact training...insanely annoying as weather is amazing here. It is so warm and sunny!
Started on bike, 10 mins warm up, 15 mins distance, 2 mins recovery, 2 x 7mins hard/2 mins recovery, then onto X trainer for 5 mins level 4, 5 mins level 5, 10 mins level 6, 5 mins level 5 and 5 mins level 4.
Pushed hard until last 5 mins when cooling down but HR just doesn't go that high.
Could feel knee but think it was more where cuts are than anything else so better than running yesterday.
Started on bike, 10 mins warm up, 15 mins distance, 2 mins recovery, 2 x 7mins hard/2 mins recovery, then onto X trainer for 5 mins level 4, 5 mins level 5, 10 mins level 6, 5 mins level 5 and 5 mins level 4.
Pushed hard until last 5 mins when cooling down but HR just doesn't go that high.
Could feel knee but think it was more where cuts are than anything else so better than running yesterday.
Core 20:00 [3]
half session as knees won't allow a lot of exercises as cannot put any pressure on left knee and only light pressure on right. They will be better soon though.
Wednesday Apr 23, 2008 #
Running 31:53 [4] 7.0 km (4:33 / km)
ahr:175 max:185 shoes: Saucony Grid Omni
Ran from home to test out new trainers and knee. Wore too many layers and felt like I was cooking most of the way round but new shoes were ace and knee was agony. Ran 6km loop with little extra before and loop up by school where circuits is.
Was a gorgeous day and didn't run too fast so was really nice (except for knee...)
Was a gorgeous day and didn't run too fast so was really nice (except for knee...)
Tuesday Apr 22, 2008 #
Note
(rest day)
Travelling for ridiculous no of hours so no training for me.
Can't believe my luck to have had everything stolen .... when I wasn't sitting on transport I was generally rushing round a lot, but not sure this counts as training even if it is with 15kg bag!!
Knees not better for having sat still as need to keep moving them I think.
Can't believe my luck to have had everything stolen .... when I wasn't sitting on transport I was generally rushing round a lot, but not sure this counts as training even if it is with 15kg bag!!
Knees not better for having sat still as need to keep moving them I think.