Training Log Archive: nanaIn the 7 days ending Jan 14, 2013:
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Monday Jan 14, 2013 #
Note
(sick)
rest day needed
Sunday Jan 13, 2013 #
10 AM
Orienteering 25:59 [4] 3.8 km (6:50 / km) +10m 6:45 / km
ahr:175 max:182 slept:7.0 (sick)
Effretiker OL, DS 10/13 in the Quali, winning time 22.14 (Brigitta Mathys)
Did feel my cold, so did not push to the limit, also did a lot of hesitating and had a hard time deciding what route to take (a couple of times I even ran in one direction, for changing my mind and turning around for once more changing my mind and taking the route I initially wanted... phu).
So lost quite (regularly) a lot of time due to slow speed and slow orienteering...
nevertheless fun :-)
Did feel my cold, so did not push to the limit, also did a lot of hesitating and had a hard time deciding what route to take (a couple of times I even ran in one direction, for changing my mind and turning around for once more changing my mind and taking the route I initially wanted... phu).
So lost quite (regularly) a lot of time due to slow speed and slow orienteering...
nevertheless fun :-)
Saturday Jan 12, 2013 #
12 PM
xc skiing 1:47:12 [2] 20.98 km (5:07 / km) +245m 4:50 / km
ahr:151 max:174 slept:9.5
Kandersteg, perfect conditions.
first 15km on my own, then 20min very easy with Isa, and another 10min fastish back to my backpack to catch the train
first 15km on my own, then 20min very easy with Isa, and another 10min fastish back to my backpack to catch the train
Friday Jan 11, 2013 #
12 PM
running 1:09:46 [2] 12.5 km (5:35 / km) +80m 5:24 / km
ahr:163 max:180 slept:8.0 shoes: Nike airspan+ 8
easy run office - Auguetbrücke - office. Just loved it.
Legs were a bit sore from yesterday??
Legs were a bit sore from yesterday??
Thursday Jan 10, 2013 #
12 PM
running 1:14:59 [2] 12.6 km (5:57 / km) +388m 5:09 / km
ahr:166 max:182 slept:8.0 shoes: Nike airspan+ 8
Gurten, slightly extended loop. Interesting atmosphere with the snow and the fog :-)
9 PM
stretching 30:00 [0]
Wednesday Jan 9, 2013 #
8 PM
strength 25:00 [3]
slept:7.5
Tuesday Jan 8, 2013 #
12 PM
running 42:52 [2] 7.3 km (5:52 / km)
ahr:163 max:178 slept:7.5 shoes: Nike airspan+ 8
warm up, cool down, time inbetween
long warm up (25min) then short interval and cool down
starting at 12.30 - got a bit hungry...
long warm up (25min) then short interval and cool down
starting at 12.30 - got a bit hungry...
running intervals 7:43 [5] 2.1 km (3:40 / km)
ahr:180 max:190 shoes: Nike airspan+ 8
4x400m/1' break then 2' break and 2x250m with 1' break inbetween
paces:
3:55
3:57
3:51
3:40
3:14
3:10
paces:
3:55
3:57
3:51
3:40
3:14
3:10