Training Log Archive: KseniyaIn the 7 days ending Sep 18, 2006:
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Sunday Sep 17, 2006 #
Event: 2006 Sprint Series Finals
Running warm up/down 1:00:00 [2]
warming up for the sprints
Orienteering race (sprint) 15:11 [4] *** 2.4 km (6:20 / km) +40m 5:50 / km
shoes: LOP
Round 1 of Sprint Finals:
Fast.
these are my first actual sprints for this year, some stomach pains probably due to lack of speed training
Fast.
these are my first actual sprints for this year, some stomach pains probably due to lack of speed training
Orienteering race (sprint) 21:37 [4] *** 2.32 km (9:19 / km) +55m 8:20 / km
shoes: LOP
Round 2:
a bit more technical than the first, big mistake on #3 which could have been avoided
a bit more technical than the first, big mistake on #3 which could have been avoided
Orienteering race (sprint) 20:17 [4] *** 2.55 km (7:57 / km) +80m 6:53 / km
ahr:165 max:177 shoes: LOP
Final A consolation:
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :)
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :)
Saturday Sep 16, 2006 #
Running warm up/down 30:00 [1]
warming up while waiting for Valera to finish the first loop of Farsta
Orienteering race 1:00:00 [3] *** 4.14 km (14:30 / km)
second loop of Farsta; very slippery..
messed up 2 and 3 pretty bad, the rest of the course was ok.
messed up 2 and 3 pretty bad, the rest of the course was ok.
Friday Sep 15, 2006 #
Running 51:00 [2]
backward High Mt loop in the rain :0
Strength 10:00 [2]
stretching and some strength exercises
Wednesday Sep 13, 2006 #
Running warm up/down 30:00 [2]
backward uphill loop to warm up; some stomach pains again
6min cool-down
6min cool-down
Running intervals 22:00 [4] 4.0 km (5:30 / km)
10 - 200m intervals on a slightly uphill trail that had min amount of rocks..
1. 59s about 1min 25-30sec in btwn each
2. 58
3. 57
4. 56
5. 59
6. 56
7. 56
8. 57
9. 53
10. 52
total: 9min 24sec
avg and max HR for the actual intervals: 165 and 174
1. 59s about 1min 25-30sec in btwn each
2. 58
3. 57
4. 56
5. 59
6. 56
7. 56
8. 57
9. 53
10. 52
total: 9min 24sec
avg and max HR for the actual intervals: 165 and 174
Strength 10:00 [2]
various stretches, mainly for my knees
Tuesday Sep 12, 2006 #
Running 40:00 [2]
2 loops up the hill; decided take to easy today b/c of some knee pain, lack of sleep and i'm feeling a cold coming on (hopefully not)