Wednesday Nov 21 |
 | Running 17:24 [2]2.17 mi (7:59 / mi) | |
| shoes: 2007 VJ Falcons |
| Running from Polacksbacken to and from backbana start. |
| Running 29:07 [4]5 km (5:49 / km) +300m 4:29 / km | |
| shoes: 2007 VJ Falcons |
| Wednesday lunchtime backbana, by myself this time. Pushed reasonably hard, especially on the uphills, though the time wasn't very fast. It was quite muddy and slippery, so that probably made some difference. Legs felt surprisingly ok, almost no hamstring pain. |
| Running 5:00 [2]0.59 mi (8:30 / mi) | |
| shoes: VJ Falcons-Fall '07 |
| Warm-up and a slight cool-down |
| Orienteering 44:35 [3]*** 4.9 km (9:06 / km) | |
| spiked:9/13c shoes: VJ Falcons-Fall '07 |
| Wednesday Night-O at Jumkil.
Did the middle course again, this time with my normal lamp. Orienteered pretty well and felt surprisingly good running. A few small mistakes towards the end, but mostly in control otherwise.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4... |
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Janne's backbana in Uppsala - Splits |
Tuesday Nov 20 |
| Orienteering 2:07:30 [2]18 km (7:05 / km) | |
| shoes: VJ Falcons-Fall '07 |
| Tuesday night run, Course M. A lot of scrappy woods on this one, mostly running along rides. Spent most of the run with Andrew and Patrick. Was quite tired, not surprisingly, after a 2.5 hour plane delay got me home at 3am this morning. Patrick and Andrew did a great job navigating, so I was mostly cruising along in the back making sure we didn't do anything silly. |
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| C • Oh no, what a shame I wasn?... 1 |
Monday Nov 19 |
| Running 47:23 [2]* 5.92 mi (7:59 / mi) | |
| shoes: Asics 2007 |
| Running around one of the courses from the Oxford City Race with Kat and Scott. Running is just so much more fun when there is a map involved! |
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| C • Oxford! 2 |
| Strength 15:00 [1] | |
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| Core strength at Kat's place after the run. |
Sunday Nov 18 |
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: VJ Falcons-Fall '07 |
| Running to the start and back from the finish with Kat. |
| Orienteering race 1:09:44 [4]** 11.6 km (6:01 / km) +160m 5:37 / km | |
| spiked:24/29c shoes: VJ Falcons-Fall '07 |
| Chig Regional Event at Epping Forest just northeast of London.
The forest was mostly flat, open, and fast, with few features to navigate by and occasional areas of brambles and holly bushes to fight through. I made a few mistakes (total of about 5:30), mostly in totally vague areas where I got pulled off the line on my bearing. Not good. Also felt very sluggish running, and both my hamstrings were really sore, which was especially noticeable on roads and trails, when I picked up the speed a bit.
Despite the so-so race, it was still cool to run 6 min/km for a long course, but I did get my butt kicked by a couple of guys: http://www.chig.org.uk/Events/2007/Mitre/SIResults...
Too bad. Kat and I tried for a double win, and she did her part... Next time! |
Friday Nov 16 |
| Note | |
| (rest day) |
| Planned day off after a really good week of training. Off to England for the week-end! |
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| C • Yeah, a good week it was. ... 1 |
Thursday Nov 15 |
| Running 40:00 [2]4.44 mi (9:00 / mi) | |
| shoes: Asics 2007 |
| Running to Hågadalsskolan, warm-up, cool-down, running home, and jogging between intervals. |
| Running 10:00 [1] | |
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| Löpskolning aka Secret Russian Running Drills |
| Running 30:00 [5]5.71 mi (5:15 / mi) | |
| shoes: Asics 2007 |
| Intervals, felt like the first time in ages. We ran my morning jog loop that goes around Ekebydalen, Flogsta, and past Studentstaden. Nice group tonight, about 30 people. I mostly ran with Lars, and felt stronger and stronger as the workout went on. Just about the best I've felt this year while pushing hard. We did 1-2-3-4-5-5-4-3-2-1 minutes with 1 minute off, except for 2 minutes off after the 5's. Nice workout. |
| Strength 40:00 [2] | |
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| Circuits with the club after intervals, first time this winter. Definitely felt like I was out of practice, but it was fun anyway. Training is just so much more fun with other people! |