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Training Log Archive: robw

In the 7 days ending Mar 25, 2007:

activity	#	time	miles		km		+m
Running	6	7:14:00	53.31	(8:08)	85.8	(5:03)	120
Orienteering	3	3:11:00	20.19	(9:27)	32.5	(5:53)
Gympa/Strength	3	3:00:00
Total	7	13:25:00	73.51		118.3		120

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Sunday Mar 25, 2007 #

Running 2:20:00 [3] 28.0 km (5:00 / km)
shoes: Puma trailfox

A long run starting on gula stigen via sunnersta where i nearly got cleaned up by a T bar as i quickly checked out the slalom race there then down on the east side of the lake on my favourite mtb trails, back via sunnersta and the hill course. It was bloody cold at the start but the sun came out for the last hour and it was nice, unfortunately i was a bit too stuffed to enjoy it by that stage.

Gympa/Strength 1:00:00 [2]
shoes: Nike cesium

This pretty much finished me off for the week. Looking forward to a real easy week next week - i think my guts will be too.

Saturday Mar 24, 2007 #

Orienteering race 1:23:00 [4] **** 14.5 km (5:43 / km)
shoes: VJ Twister 2006

Kringelträffen, classic race in Nykvarn. After 3 pretty hard weeks this was a bit of a training race for me and i felt pretty flat in the legs right from the start. The course wasnt that hard and i didnt miss too much, 1 bad route choice and a 1min mistake midway but mainly i just didnt have really good flow towards the end or good legs at all. A good training anyway and a solid start to the season, 14th, 10min behind Petter Öberg who won.

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: VJ Twister 2006

Warming up, didnt warm down much more than the walk back to the car.

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Nike cesium

Easy evening jog to loosen up from this morning, felt pretty dead. Caught the last 70k of Milan - San Remo, it was an awsome finish, some shocking crashes in the last 20k as everyone was taking massive risks, 3 aussies in the top 5 and Davis 2nd.

C • The perfect life 2

Friday Mar 23, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike cesium

Easy, felt crap and still had sore guts.

Thursday Mar 22, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike cesium

A morning jog around Norby - bloody freezing, literally.

Orienteering intervals 23:00 [5] *** 5.0 km (4:36 / km)
shoes: Puma trailfox

Night Sprint Orienteering intervals with OK Linne. 6 x 3-5min with 2-4min jog recovery. It was freezing tonight, prob a combo of -1, a bit of moisture, wind and me mentally having moved into spring. I also had really sore guts again and the last few intervals werent that fun not to mention the run home.

C • guts 6

Running 1:07:00 [3] 11.0 km (6:05 / km)
shoes: Puma trailfox

Running to the training and back plus some running drills.

Wednesday Mar 21, 2007 #

Running intervals 18:00 [5] 5.8 km (3:06 / km) +120m 2:49 / km
shoes: Mizuno Wave aero

Back in the freezing weather i couldnt face running intervals outside so i went back to the treadmill.
6 x 1km @ 3.06 m/k pace (2%incline) with a 1min recovery @ 5.00m/k. Bumped the gradient up 1% from last time i ran these intervals and it was a really solid session, the last 2 were killers.

Running 42:00 [3] 8.0 km (5:15 / km)
shoes: Nike cesium

Waming up and down, jogged through stadskogen on the way there, nice to see all the snow gone!

Gympa/Strength 1:00:00 [2]
shoes: Nike cesium

Weights in the evening.

Tuesday Mar 20, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Puma trailfox

A morning jog up the beach from the hotel before we flew home to cold sweden.

Gympa/Strength 1:00:00 [2]
shoes: Puma trailfox

Weights back in the gym at uppsala.

Monday Mar 19, 2007 #

Orienteering 50:00 [3] **** 7.0 km (7:09 / km)
shoes: Puma trailfox

Another course on a alicante sand dune map just trying to have good rythm and flow. Had a coffee with tord at Marjal camping while we waited for Erik to bag up a bit extra training.

Orienteering 35:00 [3] **** 6.0 km (5:50 / km)
shoes: Puma trailfox

The last orienteering training at the Marjal dunes again, some of the guys ran a 2 man relay but i put out controls since i was taking it easy. We finished off with the naken klub mästerskap - anyone who has ever been to those maps will see the funny side of that.

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