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Training Log: Cat T

In the last 7 days:

activity # timemileskm+m
  Running - easy11 7:55:00
  Orienteering - easy3 3:55:00
  S&C 2 1:35:00
  Running - hard2 58:00
  Total13 14:23:00
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2:51
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MoTuWeThFrSaSu

Sunday Jan 22 #

9 AM

Running - easy 45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Hugo made a hemlängtan from Älvsjö, i ran there too cos i had to get home a bit earlier. we were quite a group and his grandma made us snacks for halfway round, too :-) fun!

Orienteering - easy 1:36:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

orienteering getting better again too
1 PM

Note

also spent some time running round the Backlunds' garden with Tilde taking pictures, which was fun! :-D
5 PM

Running - easy 27:00 [2]
shoes: Saucony Kinvara - Sept 2016

running technique drills. thought i'd try the track but found that it's got a lot of snow on it. there was still someone trying to run laps, haha, but i stuck to the road next to it.

bit less volume next week, recovery time.

Saturday Jan 21 #

9 AM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - Sept 2016

had training and club meetings about technique/planning on Södermalm. i ran there too. quite enjoyed it even though it was quite icy in places.
10 AM

Orienteering - easy 1:09:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

then some orienteering training, some forest and some town. really fun! ice had a big impact but otherwise great and i generally applied myself quite well.

Friday Jan 20 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - Sept 2016

treadmill inervals, just working through the gears. except i was having quite an off day with the legs, so not so much good feeling to take away. it was really tough just to get it done, but stuck in and did it anyway! hopefully just one off day, we'll see.

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Sept 2016

S&C 40:00 [3]

then nommed a gainomax and did some strength, mainly core
6 PM

Running - easy 41:00 [2]
shoes: Saucony Kinvara - Sept 2016

Evening jog, finished at centrum

Thursday Jan 19 #

10 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Sept 2016

snöstra and a bit of a faff on näset, then couple of hill sprints on the way back. getting excited at bits of forest without snow :-D
6 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Svartvik! Enjoyed being back out there. Quite a lot to improve and i was trying to be persistently purposeful until my lamp went out and wouldnt reconnect. had to walk out the forest but luckily i was on my way home anyway.

forgot my watch too...

Wednesday Jan 18 #

Note
(rest day)

A bit tired all day, playing my easy day card! Got some good admin and reading done.
12 PM

Running - easy 37:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog fail. Hökarängen and shops. Happily the podcast i was listening to was telling you not to eat junk just as i was going round the supermarket.

Tuesday Jan 17 #

10 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy run before the gym. Icy again, just taking it easy.

S&C 55:00 [3]

Gymgymgym
6 PM

Running - hard intervals 28:00 [4]
shoes: Saucony Kinvara - Sept 2016

2x8min/1min threshold, then 3 sets of 3min-30s-30s with the group (they were doing 4mins) to get some lactic. enjoyed having company on the 3mins, always tough when the aim is to make it hurt. tried to deviate to make life interesting but the surface was only good on the commuter motorway.

Running - easy warm up/down 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Jan 16 #

10 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Sept 2016

Näset with Josh then out round Snösätra. minging surface with snow falling on ice, really not much fun to run on. at least i know there's not too high speed on the easy runs but it might have to be treadmill intervals tomorrow.
6 PM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy run, 10min drills at the end where they'd gritted

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