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Training Log Archive: robw

In the 7 days ending Jun 3, 2007:

activity

time

miles

Running

3:40:00

27.65

(7:57)

44.5

(4:57)

Orienteering

1:50:00

9.44

(11:39)

15.2

(7:14)

Gympa/Strength

1:20:00

Total

6:50:00

37.1

59.7

1:55

0:00

» now

Sunday Jun 3, 2007 #

Orienteering 30:00 [2] *** 3.6 km (8:20 / km)
shoes: Puma trailfox

Super easy jogging checking controls for the 3 +3 competition up in Sälen. It was awesome weather and some of the nicest forest i have ever seen, should be a ripper competition.

Turned out not to be much of a training camp for me but a good weekend up in the mountains anyway.

Friday Jun 1, 2007 #

Gympa/Strength 40:00 [3]
shoes: Puma trailfox

At the gym, i hope i'm not as sore the next few days as i was after modays training.

Heading up to Sälen now for a Jukola training camp with Malung.

Orienteering tempo 1:00:00 [4] **** 8.0 km (7:30 / km)
shoes: VJ Twister 2006

Jukola training in Malung. Mass start gaffled course with the club, it was super tough terrain with near knee deep blueberries and a lot of climbing. Right from the start i couldnt keep up but since everyone else did so many mistakes i was still near or at the front most of the way despite a biggish mistake of my own.

Feel like i still have some problems with being overtired since i cant push and get my hr up or breathe hard. Will have another easy week now.

Running 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Twister 2006

Warming up and down, had pizza in Malung afterwards while a turbocharged Volvo 740 (with prancing moose sticker) and a Lancia Delta did laps.

C • Volvo hoons 2

Thursday May 31, 2007 #

Orienteering 20:00 [3] **** 3.6 km (5:33 / km)
shoes: VJ Sarva 2006

I ran the DX Deluxe race that was held in Uppsala on the weekend after Boris kindly put out the controls (small post it notes) for me. It is a approx 1.5k course on a 1:1500 map. I ran twice, first in 11.42 and then 9.16, needless to say quite a few small mistakes on the first attempt - bloody good fun though.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ Sarva 2006

A bit of joggin before the DX Deluxe.

You can check out more about the race including the map at...

http://www.dxdeluxe.se/

Wednesday May 30, 2007 #

Running 1:35:00 [3] 19.0 km (5:00 / km)
shoes: nike zoom elite 2006

A long run down through the backbana, sunnersta, back through vårdsättra forest. 10 deg and raining but it was quite nice for running apart from the soreness i still had from mondays squats.

Tuesday May 29, 2007 #

Running intervals 26:00 [5] 7.5 km (3:28 / km)
shoes: nike zoom elite 2006

3 x 8.5min with 2min recovery on the city forest eljusspår. 8.34, 8.33, 8.29 A pretty tough session, never felt that great, heavy quads prob from getting back into the squats yesterday but pushed pretty hard esp on the last one.

C • eljusspår! 11

Running 34:00 [2] 6.0 km (5:40 / km)
shoes: nike zoom elite 2006

Warming up and down plus between the efforts.

Monday May 28, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: nike zoom elite 2006

Running to the gym and then inside on the stairmachine, it was crap weather, 10 and drizzling so i didnt want to be outside.

Gympa/Strength 40:00 [3]
shoes: nike zoom elite 2006

Weights at the gym, new program, shorter, more core stuff, should be good.

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