Training Log Archive: lorrieqIn the 7 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
12 PM
Warm up/down 10:00 [2]
shoes: Nikes
Up to start
Orienteering 56:56 [5] *** 6.45 km (8:50 / km) +210m 7:35 / km
spiked:11/14c shoes: Nikes
Good run technically. Between 1-2 minutes lost. Was wearing runners also which ain't such a good idea in Djouce :)
Need more hills and Feb is Hill Strenght month so nearly everything will be hill based
Quickroute
Need more hills and Feb is Hill Strenght month so nearly everything will be hill based
Quickroute
Saturday Jan 30, 2010 #
6 PM
Warm up/down 7:30 [2]
shoes: Nikes
Haven't been stretching calfs enough like physio said and shins abit sore now
Orienteering 24:37 [4] ** 3.86 km (6:23 / km) +30m 6:08 / km
spiked:15/17c slept:9.0 shoes: Nikes
Was a good run, physically and technically but lost over a minute on the last one from wandering around in the circle
Routegadget
Quickroute
Routegadget
Quickroute
Thursday Jan 28, 2010 #
Note
(rest day)
Shins feeling good after this rest day
Good times
Good times
Wednesday Jan 27, 2010 #
Warm up/down 2:30 [1]
Epic fail
1 PM
Running 11:30 [4] 2.7 km (4:16 / km) +10m 4:11 / km
shoes: Nikes
Took the first lap way too slow and was cruising past people on second lap but i'd left myself too much work and gave up trying. Was running ok but my tactics were shocking on first xc course this year.
5 days of training were good. But my body is not so much tired as really stiff. Need stretching badly and rest. Long run on Friday instead.
5 days of training were good. But my body is not so much tired as really stiff. Need stretching badly and rest. Long run on Friday instead.
Tuesday Jan 26, 2010 #
6 PM
Warm up/down 7:30 [2] 0.4 km (18:45 / km)
shoes: Asics
With abit of stretching
7 PM
Running (Recovery) 39:41 [2] 5.87 km (6:46 / km) +30m 6:36 / km
shoes: Asics
Was a nice run but shins a bit sore again. Think stiff because so was my whole body
Monday Jan 25, 2010 #
6 PM
Warm up/down 10:00 [2]
shoes: Nikes
Wore the insoles in the Nikes today. They go a bit dirty. Shins a tad sore after no warm down yesterday
7 PM
Running intervals 20:38 [5] 4.85 km (4:15 / km)
ahr:176 max:189 slept:7.0 shoes: Nikes
Intervals at Lindie's. First time I actually properly obeyed the rest times.
1200- 5.39
1000-4.30
800-3.53 (slower because I got a cramp and stitch from eating too close)
600-2.50
400-1.43
200-45
100-25
80-20
Times slowed after cramp but was a good session.
1200- 5.39
1000-4.30
800-3.53 (slower because I got a cramp and stitch from eating too close)
600-2.50
400-1.43
200-45
100-25
80-20
Times slowed after cramp but was a good session.
Warm up/down 10:00 [2]
shoes: Nikes