Sub 40 for orienteer

Novelja · 27-12-2009, 05:04 PM

Well, I must admit that last I had few moments when it felt hard. I felt crisis around the end of 3rd and at the beginning of 4th kilometer. Then, just at the end it felt hard again. But I wanted it to feel harder, since I like to finish strong.

After that, I had no problem running 2.5km to cool down.

Novelja · 27-12-2009, 09:44 PM

I need advice for the next week. There is no race at the end of week, but there is an orienteering sprint race the week after. I saw that you sometimes recommend that we should do week one or two instead of race week, and then do the race week after that. I can run that race fast since it will be street orienteering, but also, if you recommend I should run by plan, I can do it easy instead of Sunday's easy run. So, what's your advice? Thanks! Smile

***TheEd*** · 28-12-2009, 07:19 AM

you can slot a 2000m session in this week and then go towards the last week next week before the race ..

please ask questions for clarity

TheEd

Novelja · 28-12-2009, 09:39 AM

Ok, so I'm running 5x2K this Thursday, then long at Saturday. And next week I'm doing 10x400, fartlek and race, right?

Race is at Sunday, so should I take rest day at Saturday, and easy day at Friday?

And I guess I'm starting new cycle from the beginning the week after race?

***TheEd*** · 28-12-2009, 09:45 AM

Hi there, do the mid week of the first week ... the 2000's and then switch to week 2 weekend for the weekend ..

that way you get in the 2000's

don't do the 400's on Tuesday rather consider a different session such as 3 x 1000m with 2 minute Rest

Cheers

TheEd

Novelja · 28-12-2009, 04:23 PM

OK, that will be interesting...

Today I made preliminary calendar of races, and I have a question about macrocycles. You recommend that we do not use program more then 3-4 months. And then I should take off-period and then build up. But there is a problem, cause my biggest race for spring season is at 8th of May (30km mountain race), and there are two half marathons first of them is 6 weeks before 30K, and second is 3 weeks before 30K. So I was thinking about taking off period and build up after second cycle of program. So how should I periodize my plan?