Training Log Archive: GiacIn the 7 days ending Mar 15, 2014:
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Saturday Mar 15, 2014 #
6 PM
Easy Run 46:20 [0] 8.01 km (5:47 / km) +128m 5:21 / km
Pre-race training, so easy. Ran with an old friend from Ivrea @ Lake Sirio, where I spent the night on the way to Milan for Sunday's sprint race in the city-center. We hit the lake-side just when the sun was setting, giving beautiful pink and red reflections on the water and also on the snowy Alps in the background. Magical run.
Friday Mar 14, 2014 #
7 PM
Easy Run 33:38 [0] 5.96 km (5:39 / km) +13m 5:35 / km
Should have been my rest day, but I decided to dilute the rest day to today and tomorrow and do two half rest days. So, 30ish minutes easy
Thursday Mar 13, 2014 #
4 PM
Warmup 20:01 [0] 4.2 km (4:46 / km)
Easy Run 18:01 [0] 4.11 km (4:23 / km) +11m 4:20 / km
Workout:
fartlek 40sec@3:40min/km, 30sec@4:40min/km for 18min.
It's a good way to get a workout in a few days before an important race, but not so tiring and demanding. Had a good time doing it.
fartlek 40sec@3:40min/km, 30sec@4:40min/km for 18min.
It's a good way to get a workout in a few days before an important race, but not so tiring and demanding. Had a good time doing it.
Cool down 18:56 [0] 4.62 km (4:06 / km) +11m 4:03 / km
Wednesday Mar 12, 2014 #
6 PM
Warmup 17:56 [0] 3.27 km (5:29 / km) +227m 4:04 / km
Orienteering 1:52 [0] 0.16 km (11:44 / km)
Orienteering 2:16 [0] 0.15 km (15:25 / km) +33m 7:16 / km
Orienteering 4:38 [0] 0.88 km (5:15 / km) +7m 5:03 / km
Cool down 11:18 [0] 1.76 km (6:26 / km) +47m 5:40 / km
Orienteering Training with Orient'Alp.
We did various exercises: first a compass bearing exercise, then a punching exercise good for sprint races and ended with the more classical course around the park. Nice trainin sesh.
We did various exercises: first a compass bearing exercise, then a punching exercise good for sprint races and ended with the more classical course around the park. Nice trainin sesh.
Tuesday Mar 11, 2014 #
Track Intervals 30:00 [3]
Workout:
4x200m
4x300m
4x400m
4x300m
4x200m
@track practice, the hardest part was the little rest (30sec) between each rep and each set too. Finally felt comfortable pushing during a workout. Super, now I can resume my 6-months training plan and all the fun stuff in it.
4x200m
4x300m
4x400m
4x300m
4x200m
@track practice, the hardest part was the little rest (30sec) between each rep and each set too. Finally felt comfortable pushing during a workout. Super, now I can resume my 6-months training plan and all the fun stuff in it.
6 PM
Warmup 29:55 [0]
Sunday Mar 9, 2014 #
Orienteering 1:52:00 [3]
Lipica Open Day 2:
Long course in a really tough terrain filled with rocks, cliffs and general hard surface everywhere. As usual, I feel technically pretty comfortable with challenges of the Classic/Long type courses, and I was able to well meet expectations technically. Unfortunately, the quality of my physical performance after 70min starts dwindling, I get tired and slower, but this is not a surprise since my training is focused only on Sprint/Middle/Relay effort and not the Long course. One day, though, maybe I should start thinking about training for Long Courses as I generally really like them and they fit well with my navigation strengths.
Good day and finally a good race for me. More soon : )
Long course in a really tough terrain filled with rocks, cliffs and general hard surface everywhere. As usual, I feel technically pretty comfortable with challenges of the Classic/Long type courses, and I was able to well meet expectations technically. Unfortunately, the quality of my physical performance after 70min starts dwindling, I get tired and slower, but this is not a surprise since my training is focused only on Sprint/Middle/Relay effort and not the Long course. One day, though, maybe I should start thinking about training for Long Courses as I generally really like them and they fit well with my navigation strengths.
Good day and finally a good race for me. More soon : )