Training Log Archive: loweesIn the 31 days ending Oct 31, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||
Sunday Oct 30, 2011 #
Orienteering 48:25 [4] 9.22 km (5:15 / km)
ahr:178 max:189
I thing the course was well planned and it was good fun, legs felt a bit tired after the day before though. Mad two mistakes to 6th and 8th, was proper lost to number 6. So stupid, lost about 2.30 there + 40 sec on no. 8. And then a few smaller ones as well. Not too happy with my run but still enjoyed it.
Saturday Oct 29, 2011 #
Orienteering race 18:27 [4] 3.7 km (4:59 / km)
ahr:184 max:192
Prolouge
Good fun and I felt quite fast, maybe a bit too fast at some points. Made a mistake to the first control, couldn't see the gap in the wall so ran a long way round the building instead, lost about 40 sec there. Second mistake was to number 12 where I just ran and didn't concentrate. Ran past the street I was supposed to run down but kept going til the next one, lost about 1min there. Finished 1.22min behind..
Warm Up/Down 15:00 [1]
Orienteering race 14:24 [5] 3.0 km (4:48 / km)
ahr:189 max:194
Final
I had the fastest time on the B course in the final, so really pleased with that. Had a good run, a couple of bad routes but doesn't really matter as long as you decide and run fast. Really like the chasing start and managed to catch a few people up (y)
Warm Up/Down 25:00 [1]
Thursday Oct 27, 2011 #
Running warm up/down 44:00 [2] 7.0 km (6:17 / km)
Running intervals 16:00 [5] 3.4 km (4:42 / km)
ahr:175 max:194
1000m - 4.07min
800m - 3.20min
600m - 2.26min
400m - 1.33min
200m - 0.40min
About 45sec - 1min recovery between each
Tuesday Oct 25, 2011 #
Running 40:00 [2] 6.6 km (6:04 / km)
Orienteering 37:35 [3] 3.0 mi (12:32 / mi)
Lots of people in town which was a bit annoying, the uni bit was better. Didn't feel very up for it so didn't do as much as i was supposed to.
Sunday Oct 23, 2011 #
Orienteering race 50:57 [4] 6.5 km (7:50 / km)
ahr:163 max:186
Brown - 5,4km
Had no strength what so ever in my legs, felt like I was running so slow and on top of that I made a few small mistakes. Enjoyed it though, a nice little area but fast so didn't suit me today haha.
Saturday Oct 22, 2011 #
Warm Up/Down 16:00 [2]
Orienteering 57:30 [4] 6.4 km (8:59 / km)
ahr:152 max:181
Ran the blue course, 5,3km. Pretty simple for a blue course but soo steep and hard work! And managed to make a couple of mistakes.
Orienteering 38:00 [2]
Thursday Oct 20, 2011 #
Cycling 50:00 [3]
ahr:150 max:171
Wednesday Oct 19, 2011 #
Warm Up/Down 38:00 [2] 5.9 km (6:26 / km)
Running 12:37 [5] 3.06 km (4:07 / km)
ahr:189 max:195
Tuesday Oct 18, 2011 #
Running 40:30 [2] 6.5 km (6:14 / km)
Monday Oct 17, 2011 #
Cycling 40:00 [4]
ahr:151 max:171
Saturday Oct 15, 2011 #
Running race 35:53 [5] 7.32 km (4:54 / km)
Two sprint races.
2,9km - 20.56 min
2,2km - 14.57 min
Both were pretty simple, so no mistakes. But ran a lot faster on the shorter one cause I had Josh shadowing me.
Warm Up/Down 15:00 [1]
Thursday Oct 13, 2011 #
Running 36:00 [3]
Wednesday Oct 12, 2011 #
Strength & Conditioning 45:00 [3]
100x rygg (Back)
100x armar (Arms)
3x10 draken, per ben
3x10 utfallssteg, per ben (Lunges)
2x1min plankan (Plank)
Tåhävningar (Calf raises)
Cycling 30:00 [3]
Sunday Oct 9, 2011 #
Orienteering race 1:11:00 [4] 7.5 km (9:28 / km)
ahr:168 max:190
Blue - 5,9km - FCCW20
Pretty technical, made a few small mistakes but pleased with my run overall.
Orienteering 1:00:00 [1] 4.4 km (13:38 / km)
Thursday Oct 6, 2011 #
Running 34:00 [3] 6.5 km (5:14 / km)
Strength & Conditioning 17:15 [3]
Wednesday Oct 5, 2011 #
Warm Up/Down 31:30 [2] 6.0 km (5:15 / km)
Running intervals 25:00 [4] 4.3 km (5:49 / km)
max:185
Saturday Oct 1, 2011 #
Orienteering race (Sprint) 29:00 [4] 5.66 km (5:07 / km)
ahr:179 max:193
2 sprint courses about 2,5km and 2,9km
I did the shorter one in 13.53mins and the longer one in 15.06
Felt pretty fast and didn't make any mistakes except for some route choices I should've done differently