Training Log Archive: TGIFIn the 7 days ending Nov 5, 2015:
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Thursday Nov 5, 2015 #
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:7.0 shoes: Nike Pegasus 32
Orienteering (Nordic) 1:32:00 [4] *** 14.0 km (6:34 / km)
28c shoes: VJ Bold proto
3 forked intervals with Fredo, Santeri and Matthieu + a microsprint at 1/4.000 to end a nice training morning. Did my best to complete the training under 1h30*, but somehow failed...
* “Training longer than 90 min = Waste of valueable time” – Lars Lindstrøm 2009 Coaching conference. Still behind this statement.
Orienteering (Nordic) 1:05:00 [2] *** 9.5 km (6:51 / km)
shoes: VJ Sarva 2016
2 downhills to still have a decent running speed and a good technical workout.
+ one supersprint at 1/3.000. Going down with the scale to keep the feeling of movements about the same seems the solution ; )
Battling with the darkness in the end.
Wednesday Nov 4, 2015 #
BBA 35:00 [1] 4.0 km (8:45 / km)
shoes: Nike Pegasus 32
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: VJ Sarva 2016
Orienteering (Nordic) 57:00 [3] *** 9.0 km (6:20 / km)
23c shoes: VJ Sarva 2016
2Drerun
Another nice terrain around Halden. The runnability is not always easy to guess/understand. Thought it would be great to have maps showing the true speed of the terrain with a range of green colors instead of the three basics. Fifty shades of green?! May be in future.
Ran first and last interval as warmup and cooldown. Tried to speed up for the second and third, even do the speed was more "long distance" type today after 3 bad nights of sleep.
The fun part of the camp is starting from now, when the legs are tired but the game is to keep delivering clean technical performances.
Orienteering (Nordic) 1:00:00 [2] *** 8.0 km (7:30 / km)
53c shoes: VJ Sarva 2016
2Drerun
Ultimately, I would like my in-and-out control routine to look like the tiki taka of Barca : )
Tuesday Nov 3, 2015 #
BBA 35:00 [3] 4.0 km (8:45 / km)
shoes: Nike Pegasus 32
Orienteering (Nordic) 1:05:00 [2] *** 9.1 km (7:09 / km)
18c shoes: VJ Sarva 2016
Ran with Fredo and Dubus. Mostly easy speed, except for the interval nr4 and 5. Nice to test-out the "sliding down" slopes at competition speed. Probably the biggest challenge toward WOC2016.
2Drerun
Running 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Sarva 2016
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Sarva 2016
Running warm up/down 45:00 [1] 7.0 km (6:26 / km)
shoes: VJ Sarva 2016
Night Orienteering 54:00 [4] **** 8.6 km (6:17 / km)
28c shoes: VJ Sarva 2016
Still missing the top speed but, at least, technically quite well executed. Always fun to race at night in a new terrain.
Overall Performace (OP): 6.5/10
Tracking
Monday Nov 2, 2015 #
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:7.5 shoes: Nike Pegasus 32
- 20min running
- 5 min plank (core strenght)
- 5 min bosu jumps (ankle strengthening)
- 5 min yoga/stretching
This short program should help me to get a body cooperating for the coming trainings of the day.
Orienteering (Nordic) 45:00 [2] 7.2 km (6:15 / km)
shoes: VJ Sarva 2016
Orienteering (Nordic) 28:30 [5] *** 5.5 km (5:11 / km)
15c shoes: VJ Sarva 2016
The idea is to run, at least, one middle distance at competition speed per week up to WOC, with real warm-up. Decent technical performance today,there is some work to do with the speed, but going towards the light!
Overall Performance: 7/10
Back pain: 1/5
Running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: VJ Sarva 2016
Sunday Nov 1, 2015 #
Note
Not sure if I will manage to keep this training up-to-date but it sounds fun to give at least a try. My last training log was fulfilled back in 2004. I have never been a big fan of recording training hours as I have always believed that listening to body´ response to training and psychological state were far more important. But, as I am soon ending my elite career and starting coaching, it might make sense to have a clear picture of what I did when I was training pro.
My english hasn´t been improving much those last years, but my Swedish is close to zero and my French disintegrate day by day. So, I will keep writing in english and already apologize for all this misunderstanding/spelling which might occur.
That´s all for now. Let´s get started.
TGIF? Well, TG username was already taken. And I am supposed to do most of my work during weekdays as orienteering is my job.
E-bike 1:00:00 [1] 30.0 km (2:00 / km)