Training Log Archive: RalphIn the 7 days ending Mar 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 30, 2014 #
9 AM
O - Race 41:42 [4] 8.5 km (4:54 / km)
shoes: X-Talons 212
Having a crack at first leg. Expected to be in a bunch for most of the race; after three controls I was in the lead with only Järla and Malungs. Ran basically on my own from control from 7 to the finish. Same problems as yesterday with some problems deciding on routes on the longer legs. Some direction slips and uncertainty near the end. Happy to be right amongst the times again.
Warm up /down 35:00 [2] 4.0 km (8:45 / km)
Saturday Mar 29, 2014 #
11 AM
O - Race 55:47 [4] 10.5 km (5:19 / km)
shoes: X-Talons 212
So after being generally terrible at orienteering over the past week I was very much looking forward to getting everything back on track. Good confidence boost from today, my orienteering was far from perfect (planning) but bits of it fell into place. Lovely. +4.20
Warm up /down 25:00 [2] 3.8 km (6:35 / km)
Friday Mar 28, 2014 #
7 AM
Aqua Jogging 1:00:00 [1]
Pre breakfast fun. Even at an acceptable pre breakfast timr
6 PM
Gym 45:00 [1]
Core, hamstrings, glutes, calves
Thursday Mar 27, 2014 #
10 AM
Run 30:00 [3] 5.14 km (5:50 / km)
shoes: Asics Hypers B&G
Warm up /down 10:00 [2]
Run 35:00 [5] 4.4 km (7:57 / km)
shoes: Asics Hypers B&G
4 x Fast on Short Tveta Eljusspår with 300m accelerations at the end of each rep.
7 PM
Run 17:00 [2] 3.0 km (5:40 / km)
shoes: Asics Hypers B&G
Coach's orders due to faster work
Wednesday Mar 26, 2014 #
7 PM
O - Night 50:00 [3] 7.52 km (6:39 / km)
shoes: X-Talons 212
Solo night. Terrible direction. "Rushing"
Warm up /down 25:00 [2] 3.91 km (6:24 / km)
Tuesday Mar 25, 2014 #
10 AM
Run 30:00 [3] 4.68 km (6:25 / km)
shoes: VJ Bold
Terrain Running 1:12:00 [4] 12.8 km (5:37 / km)
shoes: VJ Bold
9 x Long Tveta loop off 8 minutes
6.29, 5.47, 44, 41, 35, 38, 31, 24, 25
Kent and Jonas today. We started off steady and then built up. I ran behind Kent for the first 6 as he was so strong when I last ran them with him, put he tired on the 6th so I ran on my own for rep 7 and then with Jonas for the last 2.
6.29, 5.47, 44, 41, 35, 38, 31, 24, 25
Kent and Jonas today. We started off steady and then built up. I ran behind Kent for the first 6 as he was so strong when I last ran them with him, put he tired on the 6th so I ran on my own for rep 7 and then with Jonas for the last 2.