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Training Log Archive: Arlaharen

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m				load
	Running	14	8:52:39	71.13	(7:29)	114.47	(4:39)					222.4
	Orienteering	6	6:12:44	32.32	(11:32)	52.02	(7:10)		90 /	107c	84%	328.0
	Strength	5	5:00:00									180.0
	Running trail/forest	7	3:24:58	26.04	(7:52)	41.9	(4:54)					122.4
	Total	22	23:30:21	129.49		208.39			90 /	107c	84%	852.7
averages - sleep:7.5

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Thursday Aug 31, 2006 #

Running warm up/down 30:00 [3] 5.5 km (5:27 / km)
shoes: Asics GT-2110 black

Running trail/forest intervals 11:46 [5] 3.5 km (3:22 / km)
shoes: Asics GT-2110 black

Forest loop in Vallaskogen. Ran 5 loops with 1 min rest in between. Felt ok and I pushed really hard to keep up with Per C. Really good speed compared to last time =)
Loop times: (2.22, 2.20, 2.21, 2.21, 2.22)

Running intervals 2:00 [5] 0.67 km (2:59 / km)
shoes: Asics GT-2110 black

Finished the training with 4 (30+30 sec) intervals. Went almost full out. Got some ache in the muscle on the side of the rib cage and only made 4 instead of planned 5.

Wednesday Aug 30, 2006 #

Running long 35:00 [4] 7.5 km (4:40 / km)
shoes: Asics GT-2110 black

Ran a short run on the lunch. I could feel the intervals in the legs from yesterday.

Tuesday Aug 29, 2006 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT-2110 black

Running trail/forest intervals 18:53 [5] 4.8 km (3:56 / km)

Hill intervals on the "Back-8an". Roughly 600 meters of interval and 250 meters of jogging back to the start. My times: 2.30, 2.24, 2.32, 2.34, 2.28, 2.30, 2.28, 2.27
Resting times: 1.18, 1.09, 1.11, 1.14, 1.10, 1.16, 1.09

Monday Aug 28, 2006 #

Strength 1:00:00 [4]

Campushallen with Henrik Nilsson. Quite a lot of back and shoulder excercises. Felt quite good during the training.

Sunday Aug 27, 2006 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Jalas Black FLX 2006

Orienteering race 1:22:56 [5] **** 12.1 km (6:51 / km)
spiked:24/27c shoes: Jalas Black FLX 2006

Rank: 3/22, +5:21
A solid race. Only two major mistakes during the race. Most of the time good speed and attack, but some legs lacked speed.

Friday Aug 25, 2006 #

Running warm up/down 36:10 [3] 7.25 km (4:59 / km)
shoes: Asics GT-2110 black

C • Typo 2

C • Typo 1

Running trail/forest intervals 7:12 [5] 2.1 km (3:26 / km)
shoes: Asics GT-2110 black

Forest loop in Vallaskogen. Ran 3 loops with 1 min 30 sec rest in between. Wanted some good speed towards sunday District Championship. Felt ok and could get some nice speed in loop 2 and 3.
Loop times: (2.33, 2.20, 2.19)

Thursday Aug 24, 2006 #

Running long 29:10 [4] 6.6 km (4:25 / km)
shoes: Asics GT-1810

Warm up and distance running to the orienteering part of the run.

Orienteering 42:40 [4] *** 5.0 km (8:32 / km)
spiked:7/11c shoes: Asics GT-1810

Really lousy map. The vegetation markings were not right in many places and alot of things seems to be missing or out of place. Hmm, somebody should do some serious rework of that part of the map. I did 4 big mistakes were I had to turn back to the last safe place and rescan the area to find the control.

Running long 29:51 [4] 6.75 km (4:25 / km)
shoes: Asics GT-1810

Ran from the training back home. Felt quite ok, good speed, but I could feel in my knees that these shoes should really be thrown out.

Wednesday Aug 23, 2006 #

Running warm up/down 45:00 [3] 7.5 km (6:00 / km)
shoes: Asics GT-2110 black

Running race 14:30 [5] 4.2 km (3:27 / km)
shoes: Asics GT-2110 black

Saab Hcp-race. Started together with Jesper Johansson and Anders Bagge. Left them after half the race and finished approx 30 seconds in front. Quite ok feeling. Maybe I could have pushed a little harder in the beginning.

Monday Aug 21, 2006 #

Strength 1:00:00 [4]

Campushallen with Juha Takkinen.

Sunday Aug 20, 2006 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 1:34:25 [5] **** 12.63 km (7:29 / km)
spiked:13/17c shoes: Asics GEL-Dirt Dog

Rank: 3/21, +7:52
Made a small mistake on first. After that pretty good until the first crossing of the course. To the fifth control I accidently followed the line to the 14th control. Lost up to 5 min there. After that a pretty good race, but good really tired in the end. Quite happy with 3rd spot eventough Erik's time is quite impressing.

Thursday Aug 17, 2006 #

Running warm up/down 13:28 [3] 3.0 km (4:29 / km)
shoes: Asics GT-2110 black

Running intervals 17:30 [5] 5.0 km (3:30 / km)
slept:7.5 shoes: Asics GT-2110 black

(1 km + 1 min) x 5
I felt quite heavy and didn't get anything for free. The track (Saab-spåret) is quite hilly and 1 km long. My times (3.26, 3.27, 3.30, 3.34, 3.33)

Wednesday Aug 16, 2006 #

Running trail/forest long 1:34:00 [3] 16.5 km (5:42 / km)
shoes: Asics GT-2110 black

An easy training with some guys (and one girl) from LiThe Vilse.

Tuesday Aug 15, 2006 #

Running trail/forest tempo 40:37 [5] 10.0 km (4:04 / km)
shoes: Asics GT-2110 black

Martins bana. (2x5km forest loop) Felt really awful the first half of both loops. Gave everything the last km and overtook Perma and finished with a 20 seconds margin.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT-2110 black

Monday Aug 14, 2006 #

Strength 1:00:00 [4]
shoes: Asics GT-2110 black

Campushallens utegympa with Juha Takkinen.
I had a bad ache in the back of my thigh from yesterdays competition and saturdays painting.

Sunday Aug 13, 2006 #

Orienteering race 1:26:53 [5] **** 12.5 km (6:57 / km)
spiked:20/22c shoes: Jalas Black FLX 2006

Rank: 5/13 +4.07
Beginning ok technically but running too slow. Got tired halfway through and did an +2 min misstake. Got control over the concentration again until the last quarter of the race when all energy was gone and I had to fight just to run. Did 2 more misstakes +1 min and +45 seconds. The training is going in the right direction but slowly. 3 more weeks and we could start having fun again :)

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT-2110 black

Thursday Aug 10, 2006 #

Running long 1:40:00 [3] 23.0 km (4:21 / km)
shoes: Asics GT-2110 black

Mostly paths and some nice forest. Had company by Perma, Peter and David.

Wednesday Aug 9, 2006 #

Strength 1:00:00 [4]
shoes: Asics GT-2110 black

The same as mondays training. Not as painful this time ;)

Tuesday Aug 8, 2006 #

Running intervals 25:00 [5] 7.5 km (3:20 / km)
shoes: Asics GT-2110 black

(1 min + 20 sec)x25. Quite tough training, but felt very rewarding afterwards. This is just what I needed.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT-2110 black

Monday Aug 7, 2006 #

Strength 1:00:00 [4]
shoes: Asics GT-2110 black

Campushallens utegympa, det var en del konstiga hoppövningar som drog ner betyget. Annars bra styrkedel med ordentlig träning för bål och mage.
(Juha Takkinen)

C • Hi! 3

Saturday Aug 5, 2006 #

Orienteering 32:00 [4] **** 5.2 km (6:09 / km)
spiked:12/15c shoes: Jalas Black FLX 2006

Practice race on the D43 relay leg 5 gaffel B course. I made 2 small mistakes (around 20 seconds) and one larger 1.5 min mistake. Running speed not so fast. Felt quite tough.

Wednesday Aug 2, 2006 #

Orienteering race (Stjärnorpssprinten) 33:50 [5] **** 4.59 km (7:22 / km)
spiked:14/15c shoes: Jalas Black FLX 2006

Rank: 15/67, +4.53
Good concentration in the beginning. Big mistake on the route to the 9th control, estimated +2.30. The last 6 controls lacked in concentration. Overall feeling: Is missing some serious speed in the forest.

Running trail/forest warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Jalas Black FLX 2006

Tuesday Aug 1, 2006 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics GT-2110 black

Running trail/forest intervals ((2.30+1)x5) 17:30 [5] 3.5 km (5:00 / km)
shoes: Asics GT-2110 black

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