21/2008 Waiting for the European ChampionshipsMONDAY10:28 AM: 30' running + 31' orienteering + 11' running. R 15km. The last fast speed training for the EOC. We ran the same course which H21A -class ran in a competition two weeks ago. I had very easy feeling in my body from the first steps of the training and I didn't have to force myself to run faster. My time was 31.20 and the performance was technically close to perfect (only a minor mistake, about 10s, took place at the 7th control). The split times of the race two weeks ago can be found here. The course was enjoyable and we had even control flags in the forest (thanks to Kalajoen Junkkarit and Mr. Raimo Himanka!). 18:47 PM: 30' running. R 6km. Easy running in Lampinsaari. Nice feeling. Kalajoki (MAP) TUESDAY10:53 AM: 63' orienteering/hiking. R 9,5km. I was checking out one potential terrain in Oulainen. 50% of it was not so nice and the other half was quite good. 17:22 PM: 87' football/running. R 9km. Pitkakangas (MAP) WEDNESDAY7:59 AM: 15' running. R 3km. 11:00 AM: 5' running + 15' football. R 2km. Physical activity in the chilren's O-day in Lampinsaari. Traveling to Jyväskylä. Doping-test in the evening. THURSDAYDoping-test in the morning... I was tired and took a day off. FRIDAY8:55 AM: 26' running. R 5km. Morning run + massage. Traveling to Helsinki. SATURDAYTraveling to Ventspils. 17:37 PM: 13' running + 42' orienteering. R 9km. Model event. Had a good feeling physically (resting HR in the car before the training was 40 and when running 5min/km the heart rate was about 100-110 bpm). Technically I had to adapt myself quite a lot but it started to work better by using patience. SUNDAYResting HR in the morning 35bpm. 8:00 AM: 7' circuit + 13' running. R 2,5km. 11:00 AM: 18' running + 40' orienteering + 24' running. R 14,5km. 2nd model event. Made some faster sections and it felt good - and what was more important, orienteering was fluent. Did a long workout (long warm-ups) to enhance the aerobic metabolism. A bit sore legs after running on road for 5k (I haven't done that much lately...). 16:19 PM: 28' running + 15' circuit. R 4,5km. Jogging and various strange workouts in the park before massage. I wanted to keep my back flexible. TOTAL8:32h, R 81km. Taking it easy before EOC. |
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