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Training Log Archive: VO2 Orienteering

In the 7 days ending Feb 1, 2009:

activity # timemileskm+m
  Running4 2:54:03 23.07(7:33) 37.13(4:41) 175
  Stretching6 1:45:00 0.62 1.0
  Weights3 1:30:00
  Map exercises3 1:25:00
  Running in the pool1 40:00
  Biking2 15:00
  Swimming1 10:00
  Total7 8:39:03 23.69 38.13 175
  [1-5]7 7:14:03
averages - weight:166.5lbs

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MoTuWeThFrSaSu

Sunday Feb 1, 2009 #

Running tempo 37:23 [4] 8.0 km (4:40 / km) +29m 4:35 / km
(injured)

Stretching (injured foot + normal one) 15:00 [3]

Weights 30:00 [3]

Saturday Jan 31, 2009 #

Swimming warm up/down 10:00 [3]

Running in the pool warm up/down 10:00 [3]

Running in the pool (between the intervals) 12:00 [2]

Running in the pool intervals (6*3min/2min) 18:00 [5]
(injured)

It is really unusual training, but i feel tired after it!
Doctor said it would help not to lose my training shape!

Friday Jan 30, 2009 #

Biking 5:00 [3]

Stretching (clinic) 25:00 [3]
(injured)

Hot bath- 10min, str, machines, str, ice- 10min, lazer!
Total time- 2hours!!

Map exercises 20:00 [0]

Thursday Jan 29, 2009 #

Stretching 15:00 [3]

Weights (upper body exersices) 25:00 [3]

Note
(injured) (rest day)

I spent all day walking from one clinic to another and back :(
I did not found anything new for me- injured and need more rest!
hot pack and ice should help me!!

Wednesday Jan 28, 2009 #

Map exercises 40:00 [0]

Running warm up/down 19:00 [3] * 4.5 km (4:13 / km)

Stretching (str, a-c, 4*50m corners) 15:00 [3] 0.5 km (30:00 / km)

Running intervals (2-3-4-6-2/2times) 3:00 [5] 1.0 km (3:00 / km)
weight:166lbs (injured)

I did only 200 and 300m, and it is just going worse! i have an apointment in clinic for tomorrow! :(

Weights (25sec in between) 35:00 [5]

Biking 10:00 [3]

Tuesday Jan 27, 2009 #

Running warm up/down 30:00 [3] 6.5 km (4:37 / km) +36m 4:29 / km

Running (between the hills) 18:00 [2] 3.5 mi (5:09 / mi)

Running hills (8*35sec/ ~1,5min) 4:40 [5] 1.0 km (4:40 / km) +110m 3:01 / km

Stretching (before and after hills) 15:00 [3]

Monday Jan 26, 2009 #

Map exercises 25:00 [0]

Running warm up/down 20:00 [3] * 4.5 km (4:27 / km)

Running (between the intervals) 30:00 [2] 2.0 km (15:00 / km)

Running intervals (10*400m/3min(200m)) 12:00 [5] 4.0 km (3:00 / km)

It was nice workout! I felt tired, but still can push! :)
68, 68, 68, 68, 69- 10min rest- 68, 69, 69, 69, 67
I was glad that I did not go more then 70! :)
I did paced on 34 per loop! and did it for 100%! :p

Stretching (str, a-c, 4*50m corners) 20:00 [3] 0.5 km (40:00 / km)
weight:167lbs

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