Training Log Archive: robwIn the 7 days ending Jan 28, 2007:
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Sunday Jan 28, 2007 #
Note
Survived the first part of the trip, 19hrs since i left home and i've made it to KL, now only 8 more hours of flying plus a 3hr drive to go. As usual the bumbling check in agents stuffed up giving me emergency exit seats despite assuring me they were. Wouldnt mind a nap.
Saturday Jan 27, 2007 #
Running intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: nike zoom elite 2006
Intervals on the Stair machine, 5 x 2min (1min). Wound the machine up to its max for a few short intervals.
Running 30:00 [3] 6.0 km (5:00 / km)
shoes: nike zoom elite 2006
Jogging down to the gym plus warming up and down on the stair machine, fly to aus tomorrow so taking it pretty easy today.
Gympa/Strength 30:00 [2]
shoes: nike zoom elite 2006
Mainly core and back excercises plus a few b/w legs excercises.
Friday Jan 26, 2007 #
Orienteering long 2:00:00 [3] 12.5 km (9:36 / km)
shoes: VJ Sarva 2006
Putting out controls with Boris for Sundays training at Vänge. A fair bit of snow around so it was hard work, at least it had warmed up to -2 today. Pretty tired by the end but it was a good training.
Thursday Jan 25, 2007 #
Spinning 1:00:00 [2]
shoes: Nike ACG MTB
Spinning, pretty cruisey, felt a bit lthargic all day even out in the -12.
Wednesday Jan 24, 2007 #
Running 1:40:00 [3] ** 16.0 km (6:15 / km)
shoes: VJ Sarva 2006
Ran with Erik Rost in the morning from Jimmys place in Falun, Jimmy had drawn a course for us on a map that went up and down every hill so it was a solid run esp in the 20cm of snow, felt better towards the end which was partly to do with the temp climbing from -15 at the start to a balmy -9 when we got back.
Gympa/Strength 1:00:00 [2]
shoes: nike zoom elite 2006
Usual weights, nice to be inside when it is -12 and snowing, seem to have got a bit better on the abs.
Tuesday Jan 23, 2007 #
Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics kayano
Out in the snow and -12, bit nippy on the face and fingers but it was nice to run on the sticky dry snow. Winter has finally hit - just in time for me to get out of here.
Running intervals 18:45 [5] 6.0 km (3:08 / km)
shoes: Mizuno Wave aero
Indoor intervals with Malungs OK in Falun. 4 x 1k (1min) 500m (1min). We drew route choices on a map in the min between the intervals, 3-4 legs per recovery. This was a bloody tough session and i was dry retching at the end. I didnt feel great and started out a bit quick chasing Håkan and Erik Rost but we all died pretty badly, was about 10m between us 3 on each interval. The last one was a killer. -20 outside so it was nice to be indoors.
3.02, 1.30, 3.10, 1.32, 3.12, 1.33, 3.17, 1.27
3.02, 1.30, 3.10, 1.32, 3.12, 1.33, 3.17, 1.27
Running 31:15 [2] 6.0 km (5:13 / km)
shoes: Mizuno Wave aero
Warming up and down plus a bit of jogging between the intervals when we werent drawing on the maps. Jimmy cooked a great dinner afterwards.
Monday Jan 22, 2007 #
Note
(rest day)
Had the day off today, gonna take it pretty easy this week before flying to aus on sunday, heading up to Falun to run some indoor intervals with the Malung guys tomorrow - hopefully i can challenge Håkan.