Training Log Archive: robwIn the 7 days ending May 21, 2006:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday May 21, 2006 #
Running long (Rune Stone Tour) 3:00:00 [3] 34.0 km (5:18 / km)
shoes: Asics kayano
A long run with Grants old students from Sandviken, Ulf Troeng, Mikro Millinger, Micke Nordstrom and Bjorn Olovsson. Bjorns girlfriend Elin drove us out of town about 20 km and we ran back on a mixture of roads paddocks small forest paths and through the forest. Ulf had a map and took us on a tour of rune stones (rocks that vikings have drawn on), it was so exciting everytime we found one. Couldnt wait to buy a coke when i got home after 3hrs with nothing to eat and drink. Felt pretty good.
Saturday May 20, 2006 #
Event: Kungsholmen runt
Running race (Kunsholmen Runt) 33:24 [5] 10.0 km (3:20 / km)
shoes: Mizuno Wave aero
Kungsholmen Runt 10km race in Stockholm, 33.24, I was 2nd behind Petr Losman who won easily, I had a sprint finish with another Sodertalje orienteer Anders Axelsson but just got him. Felt really strong so i was happy even though it wasnt the best time. The course wasnt the fastest with some hills in the first five km and a lot of sharp turns which where a bit slippery with the rain but the biggest hindrance was dodging all the half marathon stragglers on the narrow bike path since that started 15min before the 10km.
Splits: 3.22, 3.09, 3.20, 3.22, 3.22, 3.20, 3.26, 3.22, 3.23, 3.15
Splits: 3.22, 3.09, 3.20, 3.22, 3.22, 3.20, 3.26, 3.22, 3.23, 3.15
Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Mizuno Wave aero
Warming up and a long warm down back out on the course to cheer on Al who ran the half in a PB.
Friday May 19, 2006 #
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics kayano
Pretty easy jog in the city forest following round the little paths, unbelievable how green everything is now, can almost find my way around here now after a year and a bit of trying.
Thursday May 18, 2006 #
Orienteering (Ostfora) 1:16:00 [3] **** 12.0 km (6:20 / km)
shoes: VJ Integrator 2
An awesome training on one of the best maps around Uppsala. The last time i ran here it was -15 and under 80cm of snow so its fair to say i didnt really appreciate it! Today I felt pretty strong even in the heavy terrain and orienteered smoothly except for the usual 3 or 4 small mistakes around the control, really need to be a bit more careful with that. Amazing how much better i felt after a easier day yesterday.
Wednesday May 17, 2006 #
Orienteering race 17:00 [5] *** 3.5 km (4:51 / km)
shoes: Mizuno Wave aero
Stockholm City Cup in Gamla Stan. First time i have run this and it was pretty good fun. I ran pretty well technically, 1 small mistake 5-10sec from not seeing a control hidden by tourists and 1 or two micro route choices where i lost 5 or 6 seconds. The course wasnt too tough really, the main abstacles was the hundreds of tourists wandering everywhere and the 700 odd other orienteers out there starting at 15 sec intervals. Physically i wasnt really aggressive enough and came to the finish still feeling strong, still had heavy legs bet better than yesterday which was a good sign. Dunno what place i was but i think i was nearly 1 min after Jonasson who won. Had dinner with Al and Mace in Gamla Stan afterwards... missed the champions leauge final, talk about commitment!
Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Mizuno Wave aero
Warming up and down.
Note
After talking to Hakan today and suffering from such heavy legs the last week after that 60min tempo on the road i cracked and decided i am only going to run 10km this weekend instead of the half. Hopefully then i can run some decent races the week after in the eliteseries.
Tuesday May 16, 2006 #
Mountain Biking 2:10:00 [2]
shoes: Nike ACG MTB
MTB around Nasten Gottsunda Sunnersta and the hill course, did a few laps of the bmx track on the way past which was fun.
Running intervals 23:00 [5] 6.0 km (3:50 / km)
shoes: Adidas rotterdam
Intervals on the hill course, jeez this was a tough training, my legs where so heavy they felt like they were solid wombat. This was a type of relay race where one guy runs the first down and up hill while the other jogs along the ridge to the changover point and then runs the next down and up hill hard and so on until you have done 2 laps (1 hard). I ran with Marcus Phersson but Micke Nordstrom and Ulf Troeng where flying and they killed us.
Running 1:05:00 [2] 11.0 km (5:55 / km)
shoes: VJ Integrator 2
Jogging to and from the hill course plus along the ridge during the "recoverys".
Monday May 15, 2006 #
Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike zoom elite
Jogging down to the gym and back up the hill.
Gympa/Strength 1:15:00 [2]
shoes: Nike zoom elite
Back at gympa again, this time with a new instructor who didnt mind a bit of hopping and jumping... caught Allison laughing at him a few times.