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+--- Thread: Sub 40 for orienteer (/Thread-Sub-40-for-orienteer)
Sub 40 for orienteer - Novelja - 27-12-2009
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.
Sub 40 for orienteer - Novelja - 27-12-2009
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!
Sub 40 for orienteer - TheEd - 28-12-2009
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
Sub 40 for orienteer - Novelja - 28-12-2009
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?
Sub 40 for orienteer - TheEd - 28-12-2009
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
Sub 40 for orienteer - Novelja - 28-12-2009
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?