Training Log Archive: Erik

Strength 1:05:30 [2]

Running-normal 38:19 7.09 km (5:24 / km) +81m 5:07 / km
ahr:118 max:141 shoes: Asics Gel Persue 6 - 2

Running-normal 1:34:28 18.01 km (5:15 / km) +289m 4:51 / km
ahr:133 max:162 shoes: Saucony Ride Iso 2 - 2

Running-normal 1:02:04 12.27 km (5:04 / km) +185m 4:42 / km
ahr:120 max:141 shoes: Asics Gel Persue 6 - 2

Running-normal 49:37 9.2 km (5:24 / km) +119m 5:04 / km
ahr:141 max:174 shoes: Saucony Ride Iso 2 - 2

Running-intensive 14:51 [4] 4.8 km (3:06 / km)
shoes: Saucony Ride Iso 2 - 2

Running-normal 49:08 9.04 km (5:26 / km) +159m 5:00 / km
ahr:119 max:138 shoes: Saucony Ride Iso 2 - 2

Running-normal 1:18:35 12.6 km (6:14 / km) +393m 5:24 / km
ahr:125 max:145 shoes: Asics Gel Persue 6 - 2

Running-normal 46:26 10.15 km (4:34 / km) +73m 4:25 / km
ahr:132 max:148 shoes: Asics Gel Persue 6 - 2

Strength 43:18 [2]

Note
(rest day)

Running-normal 16:19 3.2 km (5:06 / km) +60m 4:40 / km
ahr:125 max:143

Orienteering-intensive 33:12 6.76 km (4:55 / km) +159m 4:24 / km
ahr:171 max:180

Running-normal 13:06 2.16 km (6:04 / km) +28m 5:42 / km
ahr:122 max:136

Running-normal 13:38 2.5 km (5:27 / km) +62m 4:51 / km
ahr:133 max:149

Orienteering-intensive 36:56 6.62 km (5:35 / km) +264m 4:39 / km
ahr:169 max:179

Running-normal 20:45 3.88 km (5:21 / km) +54m 5:00 / km
ahr:127 max:151

Orienteering-intensive 14:58 3.15 km (4:45 / km) +130m 3:56 / km
ahr:172 max:182

Running-normal 10:20 1.77 km (5:51 / km) +35m 5:19 / km
ahr:125 max:137

Orienteering-easy 42:14 5.34 km (7:55 / km) +137m 7:01 / km
ahr:111 max:131 shoes: Inov X-Talon 230

Running-normal warm up/down 31:42 5.03 km (6:19 / km) +46m 6:02 / km
ahr:127 max:147 shoes: Saucony Ride Iso 2 - 2

Orienteering-intensive (Knockout Quali) 13:38 3.11 km (4:23 / km) +123m 3:40 / km
ahr:173 max:180 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 10:21 1.62 km (6:24 / km) +2m 6:22 / km
ahr:123 max:142 shoes: Saucony Ride Iso 2 - 2

Orienteering-intensive (Knockout Quarter-Final) 6:16 1.59 km (3:56 / km) +66m 3:16 / km
ahr:165 max:175 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 6:55 1.09 km (6:21 / km) +2m 6:18 / km
ahr:120 max:129 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 14:51 2.66 km (5:35 / km) +23m 5:22 / km
ahr:129 max:145 shoes: Saucony Ride Iso 2 - 2

Orienteering-intensive (Semi-Final) 6:39 1.49 km (4:28 / km) +78m 3:32 / km
ahr:169 max:180 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 6:41 1.0 km (6:42 / km) +6m 6:30 / km
ahr:124 max:136 shoes: Saucony Ride Iso 2 - 2

Orienteering-intensive (Final) 7:17 1.64 km (4:26 / km) +70m 3:40 / km
ahr:168 max:180 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 6:44 0.98 km (6:52 / km) +3m 6:45 / km
ahr:115 max:132 shoes: Saucony Ride Iso 2 - 2

Orienteering-easy 49:43 9.77 km (5:05 / km) +96m 4:51 / km
ahr:132 max:144 shoes: Inov X-Talon 230

Orienteering-easy 1:34:25 13.34 km (7:05 / km) +417m 6:07 / km
ahr:133 max:154 shoes: VJ Bold X

After this training I really hate the greens here in Portugal. Tried it several times and it was always a bad idea. Even when it looked quite good on the map it was shitty. Especially 2-3 and 10-11 were bad and I lost super much time. The entire training was quite long and I got tired in the end. From 10-11 I had the crazy idea to climb up between two cliffs and got afraid for my life. I should not do that again.

Orienteering-intensive 1:09:16 10.02 km (6:55 / km) +269m 6:06 / km
ahr:142 max:177 shoes: Inov X-Talon 230

I was super tired already before the training but decided to run as many intervals as possible. I ran a little bit slower than the others but could follow quite good. Some small mistakes on the first two intervals were the reason why I was not super happy at first. But the last two were much better and I felt also physically better. Super happy that I ran all intervals and had a very good training.

Running-normal warm up/down 13:17 2.8 km (4:45 / km)
ahr:135 max:159 shoes: Saucony Ride Iso 2 - 2

Running-intensive 16:36 5.11 km (3:15 / km)
ahr:175 max:183 shoes: Saucony Ride Iso 2 - 2

Running-normal warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Saucony Ride Iso 2 - 2

Orienteering-easy 30:42 5.82 km (5:17 / km) +152m 4:40 / km
ahr:135 max:165 shoes: Saucony Ride Iso 2 - 2

Strength 20:00 [2]

Running-normal 6:07 1.15 km (5:18 / km) +20m 4:53 / km
ahr:135 max:157

Orienteering-intensive 30:18 4.77 km (6:21 / km) +120m 5:39 / km
ahr:166 max:179 shoes: VJ Bold X

Really cool terrain but sometimes a little bit too optimistic about the green. I ran maybe with 90% to make it more challenging. To control 3 a little bit unsure and to control 4 not optimal in front of the control. But to control 7 and then later to 13 as well, I lost super much just by trying to go through the greens. But since it was not a competition, it was nice to test these routes and to learn from them.

Orienteering-easy 41:29 7.04 km (5:54 / km) +126m 5:25 / km
ahr:155 max:173 shoes: VJ Bold X

Massstart with the national team. Super fun and beautiful terrain. I lost a lot of time at control 7 and 14, which were for my control 9 and 4, but anyway, I have to be more careful with the greens. At control 7 I was stuck in the green in front of a cliff and a different route more to the west and entering the control from west would have been much fast. To control 14 I did not see the cliff and did not check the compass properly. Otherwise, I am pretty happy and I did not push too hard.

Orienteering-easy 58:18 7.79 km (7:29 / km) +313m 6:14 / km
ahr:137 max:159 shoes: VJ Bold X

Nice training to get to know the terrain. Technically a few things to improve. Tried to use my magnifier but that I have to improve as well. Looking forward to the next trainings.

Strength 23:00
ahr:98 max:132

Running-intensive 57:47 12.42 km (4:39 / km) +112m 4:27 / km
ahr:146 max:176 shoes: Saucony Ride Iso 2 - 2

Running-normal 59:07 12.03 km (4:55 / km) +85m 4:45 / km
ahr:126 max:147 shoes: Saucony Ride Iso 2 - 2

Note
(rest day)

Strength (Drills) 20:00 [2]

Running-normal 52:47 10.81 km (4:53 / km) +346m 4:12 / km
ahr:147 max:173 shoes: VJ Bold X

Strength 44:13 [2]

Running-normal 44:52 8.49 km (5:17 / km) +276m 4:33 / km
ahr:133 max:154 shoes: Saucony Ride Iso 2 - 2

Running-normal 1:54:25 20.13 km (5:41 / km) +724m 4:49 / km
ahr:129 max:155 shoes: Saucony Ride Iso 2 - 2

Running-normal 46:52 7.66 km (6:07 / km) +239m 5:17 / km
ahr:125 max:159 shoes: Saucony Ride Iso 2 - 2

Running-intensive 53:04 12.22 km (4:20 / km) +103m 4:10 / km
ahr:151 max:171 shoes: Saucony Ride Iso 2 - 2

Orienteering-easy 1:24:51 12.07 km (7:02 / km) +493m 5:50 / km
ahr:150 max:169 shoes: VJ Bold X

Massstart and forked. I chose not to run as fast as the others but to have a nice and easy training. But my orienteering was really bad today. I cannot say why yet, but I have to analyse this training a little bit more, I guess. One of the three first controls were not marked and of course it was my control. While most of the runners just continued to the second control even though they had a different first control (but did not want to lose the pack), I searched quite a while. After that I did my own run and caught many runners again. But not happy with all my mistakes.

Running-normal 41:34 [1] 8.49 km (4:54 / km) +85m 4:40 / km
ahr:135 max:161 shoes: Asics Gel Persue 6 - 2

Note
(rest day)