Training Log Archive: Seregaofed

In the 7 days ending Mar 10, 2012:

1:41

0:00

10 AM

street running warm up/down 14:08 [3] 2.31 km (6:07 / km) +47m 5:33 / km
ahr:137 max:161 shoes: Ivov X-Talon 212

11 AM

orienteering race 1:22:38 [4] *** 11.25 km (7:21 / km) +310m 6:27 / km
ahr:158 max:172 shoes: Ivov X-Talon 212

Was zigzaging on some of the controls. About 4 min total mistakes

1 PM

street running warm up/down 5:13 [2] 0.92 km (5:40 / km)
ahr:128 max:144 shoes: Ivov X-Talon 212

12 PM

street running warm up/down 6:08 [3] 1.2 km (5:07 / km)

4 PM

orienteering 34:47 [2] 3.23 km (10:46 / km) +92m 9:26 / km
ahr:128 max:157 shoes: Ivov X-Talon 212

Model walk/run

11 AM

trail running 20:35 [3] 4.0 km (5:09 / km)
ahr:142 max:176 shoes: Nike Free 7.0

11 AM

trail running 21:17 [3] 4.0 km (5:19 / km)
ahr:139 max:166 shoes: Nike Free 7.0

jumping 6:00 [3] 1.0 km (6:00 / km)

9 AM

trail running 39:29 [4] 8.0 km (4:56 / km) +123m 4:35 / km
ahr:147 max:167 shoes: Nike Free 7.0

Hard effort on all uphills (10 reps)

11 AM

cycling (MTB) 31:34 [3] 14.0 km (2:15 / km)

trail running (brick) 13:50 [3] 2.6 km (5:19 / km)
shoes: Nike Free 7.0

1 PM

trail running warm up/down 10:42 [3] 1.88 km (5:41 / km) +29m 5:17 / km
ahr:135 max:153 shoes: Ivov X-Talon 212

orienteering race 44:35 [4] ** 7.65 km (5:50 / km) +144m 5:20 / km
ahr:162 max:174 shoes: Ivov X-Talon 212

Started too fast and had a hard time to find first controls. Along the course made some small mistakes, mostly in the circles. 2,5-3 min total

2 PM

orienteering warm up/down 22:51 [2] 1.92 km (11:54 / km) +60m 10:18 / km
ahr:124 max:156 shoes: Ivov X-Talon 212

Picking up 11 controls