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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Gym5 4:55:00
  Running5 2:50:30 19.26(8:51) 31.0(5:30)
  Swimming5 2:30:00 3.01(49:46) 4.85(30:56)
  Total14 10:15:30 22.28 35.85
averages - sleep:10

» now

Sunday Nov 30, 2008 #


got to stockholm about lunch time. if rogaines count as training the walking for 7+ hours sightseeing has to count for something right? right...?

Thursday Nov 27, 2008 #

(rest day)

planned on a gym session but got stuck doing labs/assignments.

Wednesday Nov 26, 2008 #

(rest day)

time to start studying....

much warmer now (+4 counts as warmer when it was apparently -9 a few days ago) and the snow is all gone and back to crappy lund weather. i want to go to the beach...

Tuesday Nov 25, 2008 #

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: mizuno wave azure II

got out just before dark (about 3.30). did mt hans, duckpond loop. pushed the pace a bit where it wasnt sheet ice. i have gotten slow.....

Monday Nov 24, 2008 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

evening swim. usual 40ish lap session. sauna afterwards went down a treat

Sunday Nov 23, 2008 #

Gym 1:20:00 [3]

afternoon gym session (does it still count as afternoon if its 4.30 but its dark...?). 15' rowing (3.7km) then maybe an hour and 10 weights. solid session.

Saturday Nov 22, 2008 #

Running 1:10:00 [3] 11.0 km (6:22 / km)
shoes: mizuno wave azure II

perfect weather and i coldnt resist another run in the snow and the sun. down to willy's to start then back up magistratsvagen to st hans. took some pics (my camera is a compulsory accessory these days) and watched the kiddies tabogganing. i was extremely tempted to ask one of them if i could have a go but didnt. from st hans to the duckpond then back into st hans, bikeway to stortorget stopping occasionally to take piccies of cool stuff. from stortorget came back via library and lth. really cool stuff. tip for young players - compressed snow is slippery but black ice is worse. so if it white its ok, black and shiny is bad. and stay away from yellow snow.

time is a guess based on my (lack of) pace. also not including stops for pics.

Friday Nov 21, 2008 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: mizuno wave azure II

ITS SNOWING!!!!!! couldnt resist a run in the snow so left class early. around st hans via ICA. got covered in snow on the way home. absolutely fantastic stuff. tip for young players..... dont forget your gloves when running in subzero temperatures (according to attackpoint -2 feels like -6) and snow. after your fingers go numb, they start to hurt. good advice for 2 weeks from now when im in russia i think. weeeeeee!!!!!

Thursday Nov 20, 2008 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

early arvo swim. was actually not hating it today (maybe even borderline enjoyment) which is an improvement. think i did 42 (extra 2 just in case i missed a lap)

Tuesday Nov 18, 2008 #

Gym 1:00:00 [3]

finally dragged my lazy ass down to the gym. felt better once i got there and started. 10' rowing (2450m) then the rest weights. should probably do some more aerobic stuff sometime in the future to avoid complete "fat slow bastard" status....

Sunday Nov 16, 2008 #

slept:5.0 (rest day)

cold, rain, darkness and wet shoes arent exactly good motivation to train. and the gym closed early

Saturday Nov 15, 2008 #


lots of dancing at sensation in copenhagen. 7pm - 3am with some breaks. should be counted as training based on muscle fatigue and joint soreness but dont want to be one of ''those people'

Friday Nov 14, 2008 #

slept:10.0 (rest day)

rest day from what i am not exactly sure....

Thursday Nov 13, 2008 #

slept:16.0 (sick)

attackpoint needs a button for hungover.....

Wednesday Nov 12, 2008 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

morning swim downstairs. 40 laps mostly breaststroke with a few freestyle. i suck at freestyle

Tuesday Nov 11, 2008 #

Gym 50:00 [3]

arvo gym session. 10min rowning (2.5km) warm up then ~45 weights

Sunday Nov 9, 2008 #

Gym 45:00 [3]

usual gym session.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: mizuno wave azure II

itching for a run all day but raining. finally stopped raining about 3.30 and cleared up nicely. footpath to st hans then around the park for a while and up some of the hills. nice sunset and view of malmo and copenhagen from the top. stopped a few times to take some piccies.

Saturday Nov 8, 2008 #


cold, raining and dark

Friday Nov 7, 2008 #

Swimming 30:00 [3] 0.85 km (35:18 / km)

at the pool in the late morning. maybe one to many beers last night as felt a little out of top form. had to cut it short to get to class on time.

Thursday Nov 6, 2008 #


planned for a frolic around st hans but lethargy got the better of me

Wednesday Nov 5, 2008 #


uni 10 - 8 = cbf

Tuesday Nov 4, 2008 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

at the local pool (i.e. next to the gym). managed 5 frestyle before i was shattered then 15 breaststroke, 10 kicking only (f'style and b'stroke) then another 10 mix breaststorke and freestyle

Monday Nov 3, 2008 #

Running 26:30 [3] 5.0 km (5:18 / km)
shoes: mizuno wave azure II

treadmill run as it was dark when i got home from uni (5pm) and not tough enough to run in the dark. kept upping pace (from ridiculously slow to just slow). ran last km hard. the whole run was a struggle

Sunday Nov 2, 2008 #

Gym 1:00:00 [3]

usual session in my gym

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