Training Log Archive: GswedeIn the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
8 AM
Running 1:40:01 21.91 km (4:34 / km) +267m 4:18 / km
ahr:149 max:201
Long run in Casa de Campo. Legs felt heavy. I had to stop a few times to get water. I've had better runs. I got out there for a solo effort and got 'er done. Beautiful day.
Saturday Jan 19, 2013 #
Running 25:00 [3] 5.5 km (4:33 / km)
Warm-up and control pickup afterwards. Cold and rainy. I love it.
12 PM
Orienteering 39:37 7.98 km (4:58 / km) +49m 4:49 / km
ahr:162 max:174
A great course in Majadahonda. I made a few small mistakes but it was generally an easy course so nothing too bad. Terrain was a wide open park with lots of trails and clearings.
The main problem was that the ground was so soaked some areas really absorbed a lot of my energy. Heart rate shot up when running on that type of terrain.
I was able to beat all but one of the FEDOboys today. At least those that were present. Good day. Now to rest up for the first national league race.
The main problem was that the ground was so soaked some areas really absorbed a lot of my energy. Heart rate shot up when running on that type of terrain.
I was able to beat all but one of the FEDOboys today. At least those that were present. Good day. Now to rest up for the first national league race.
Friday Jan 18, 2013 #
Running 1:05:00 [3] 15.3 km (4:15 / km)
Parque del oeste and Santander. It was rough to start but got better towards the end.
Thursday Jan 17, 2013 #
3 PM
Orienteering 1:55:02 18.87 km (6:06 / km) +325m 5:37 / km
ahr:135 max:171
More than I expected to train for orienteering in Casa de Campo. I should have measured the route before going out. My legs also started to feel very heavy at about 1:30. Many sections of Casa were soaked with rain so my legs had to work a lot harder.
Wednesday Jan 16, 2013 #
Running 30:00 [3] 6.8 km (4:25 / km)
A few loops around Santander. Hips feeling tight. Legs still feel heavy. 7x20/40's towards the end.
7 AM
Running 45:00 [3] 10.3 km (4:22 / km)
Morning run in Parque del Oeste. Definitely feel the tempo run in my legs still.
Tuesday Jan 15, 2013 #
5 PM
Running 1:10:01 15.49 km (4:31 / km) +136m 4:20 / km
ahr:149 max:172
2x15 minute tempo run with 3 minute rest between. Done in Casa de Campo and along the Manzanares. I felt decent but it's noticeable that it's been a while since I've done a tempo run like this. Good to get back to it.