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Training Log Archive: R Anderson

In the 28 days ending Feb 28, 2013:

activity	#	time	miles	km	+m
Running	25	20:09:00	27.03	43.5
Orienteering	10	8:21:17	5.22	8.4
Skiing	3	5:40:00
Strength	6	4:45:00
Innebandy	2	1:10:00
Total	36	40:05:17	32.25	51.9

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Thursday Feb 28, 2013 #

Running 35:00 [1]
shoes: VJ Bold (Aug 12)

Wednesday Feb 27, 2013 #

9 AM

Running 45:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Morning jog with plyo/ löpskolning.

6 PM

Running 30:00 [1]
shoes: Saucany Mirage II

Running 28:00 [4]
shoes: Saucany Mirage II

Nice fast session with the COL guys.

(4,2,4) x2 half rests

Felt quite good, strong on the 4's.

Tuesday Feb 26, 2013 #

6 PM

Running 48:00 [1]
shoes: Saucany Mirage II

Running 33:00 [3]
shoes: Saucany Mirage II

8 x 3min

Stomach problems near the end, otherwise good.

Monday Feb 25, 2013 #

4 PM

Running 1:00:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Into town and back along Delsjövägen. The sun was out!!! Legs a little heavy though.

Strength 15:00 [1]

Early morning ski on the trails around the cabins. Felt much better today, and had pretty good skis.

Really loved the trails, a nice flow to them. All of the uphills are strideable, and can stay in the tracks on all of the downhills. Wish I could have skied more here!

C • Where? 3

Saturday Feb 23, 2013 #

Skiing 2:00:00 [1]

Kalvenrund again. Absolutely no grip so double poling the whole time. Really hard on my untrained arms! Felt tired again too.

Friday Feb 22, 2013 #

Skiing 2:00:00 [1]

First ski in Sälen. Kalven runden and then myrflodammen. Great conditions, and weather.

Feeling really tired and run down though. Odd.

Wednesday Feb 20, 2013 #

Running 1:10:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Nice run with Calle which included a sprint around Olofs.

Tuesday Feb 19, 2013 #

9 AM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 30:00 [1]
shoes: Saucany Mirage II

Running 50:00 [3]
shoes: Saucany Mirage II

GMOK Intervals
(6-4-2) x 3 along ice-free Delsjövägen

Started out comfortably and pushed it a bit more towards the end as others were getting tired.

Like these shoes for intervals but gotta watch the calves.

Monday Feb 18, 2013 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 40:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Feb 17, 2013 #

Running 1:36:00 [1] 21.0 km (4:34 / km)
shoes: Asics DS Trainer (Nov 2012)

http://www.gmap-pedometer.com/?r=5822695

Note

Felt tired and run down all Friday, with a sore stomach all night and the next day. Felt fairly sick by Saturday night. Got a good nights rest though and woke up feeling fine. Some kind of weird bug. Felt good enough by the afternoon that I thought I would go for my planned long run. Upped the pace in places since the legs were feeling fresh, and having missed doing intensity Saturday.

So, not a great weekend, but happy to have gotten the long run in, and that I listened to my body on Friday and Saturday.

C • I know it. 3

Friday Feb 15, 2013 #

Strength 1:10:00 [1]
shoes: Adizero Mana (Sept 09)

Thursday Feb 14, 2013 #

Orienteering 1:07:00 [1]
shoes: VJ Bold (Aug 12)

Wednesday Feb 13, 2013 #

9 AM

Running 35:00 [1]
shoes: Asics DS Trainer (Nov 2012)

10 up
15 plyometrics/löpskolning
10 down

6 PM

Running 36:00 [3]
shoes: Saucany Mirage II

321 x 4 with COL

Really nice session on the bike path behind Ullevi. Fun running with Vis, Albin, and Christian.

Running 30:00 [1]
shoes: Saucany Mirage II

Tuesday Feb 12, 2013 #

9 AM

Running 40:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 30:00 [1]
shoes: Saucany Mirage II

Running 35:00 [4]
shoes: Saucany Mirage II

Kärrelund hills with GMOK

Plan was 10 but got sucked into going hard by Albin on 6, 7 and 8 and ran into some stomach problems. Would have had to run the last two alone anyways which wouldn't have been fun.

Felt ok, maybe not as good as two weeks ago.

C • Tider 4

Monday Feb 11, 2013 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Feb 10, 2013 #

10 AM

Running 2:15:00 [1] 22.5 km (6:00 / km)
shoes: Inov 8 X-Talon (Jan 13)

Saturday Feb 9, 2013 #

11 AM

Running 10:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 1:05:00 [3]
shoes: VJ Bold (Aug 12)

Semleloppet

Started out really badly with a mistake on 1 and big mistakes on 3 and 6. Distracted by other runners. Refocused after that though and ran fairly well the rest of the course.

Really enjoyed it in any case. A nice morning in the woods!

Friday Feb 8, 2013 #

6 PM

Running 50:00 [1]
shoes: Adizero Mana (Sept 09)

Strength 1:00:00 [1]
shoes: Adizero Mana (Sept 09)

Thursday Feb 7, 2013 #

8 AM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 15:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 40:00 [3]
shoes: VJ Bold (Aug 12)

Had a nice position on the trail out of the mass start but then got passed by a lot of guys when we entered the woods. Got caught behind some slower guys on the first small loop, and it was hard to pass with the thick woods. A small mistake on 6 in the circle. Was chasing Högstrand on the way to 7 when I took an akward fall and got my leg caught in a branch. My left calf completely seized up, and I had to stop for a few minutes. Was able to keep jogging a bit and finish the loop but it wasn't much fun. Called it a day there and walked/jogged back to the finish.

Wednesday Feb 6, 2013 #

5 PM

Running 30:00 [1]
shoes: Saucany Mirage II

6 PM

Running 20:00 [1]
shoes: Saucany Mirage II

Löpskolning

Strength 40:00 [1]

úff, so tired...

Tuesday Feb 5, 2013 #

7 AM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Running 48:00 [3]
shoes: Asics DS Trainer (Nov 2012)

8x5min around 8an

Feeling ok but a little tired still from the weekend. Stomach problems towards the end, which lasted for a while afterwards too.

Sunday Feb 3, 2013 #

10 AM

Orienteering 1:20:00 [1]
shoes: VJ Bold (Aug 12)

Saturday Feb 2, 2013 #

10 AM

Orienteering 50:00 [4]
shoes: VJ Bold (Aug 12)

Mostly good, but with a minute or so lost on just one control on the first three intervals. A bit frustrating.

Kept it together on the last one though and ran well.

C • Slutet gott = allting gott! 4

Running 10:00 [1]
shoes: VJ Bold (Aug 12)

3 PM

Orienteering 47:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

6 PM

Orienteering 23:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Running 20:00 [1]
shoes: Inov 8 X-Talon (Jan 13)