Training Archive: ArlaharenIn the 7 days ending 2007-11-25:
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| M | T | W | H | F | S | S | |||||||
Saturday Nov 24 | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Orienteering race 16:00 [5] * 3.2 km (5:00 / km) | |
| spiked:12/12c shoes: Asics GEL Nimbus VIII | ||
| Rank: 3/20, +0'17"
LOK Sprint Cup race #1 I was very sore in my calves from yesterdays indoor intervals and it felt like I had no power at all today. Made only 2 smaller mistakes. Since it had been freezing during the night the roads were all icy. Took a routechoice downhill on a road and it would have been much safer (and faster on the path in the forest). Also got stuck in a green thorny area and lost some seconds. Results: Map with route: | ||
Friday Nov 23 | ||
| Running warm up/down 35:00 [3] 7 km (5:00 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Running intervals 11:51 [5] 4.2 km (2:49 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| (200m x 8) x 3 restart every 70 seconds
Tried to run relaxed and just get used to the track again. But had to abort after 21 intervals due to cramps in my calves. Otherwise really fun to be going again! My times: 34"16, 33"78, 34"06, 34"67, 33"57, 34"09, 34"59, 34"43 = 273"35 = 34"17x8 33"87, 33"91, 34"06, 34"03, 33"75, 34"40, 34"62, 33"80 = 272"44 = 34"06x8 32"47, 32"71, 33"78, 33"62, 34"22, -, -, - = 166"80 = 33"36x5 Median time: 33"89 | ||
Thursday Nov 22 | ||
| Running warm up/down 40:00 [3] 7 km (5:43 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| warm up and down and the jogging in between the different loops | ||
| Orienteering intervals 30:00 [5] *** 5 km (6:00 / km) | |
| spiked:16/26c shoes: Asics GEL Nimbus VIII | ||
| Night Tennis Orienteering together with Karl-Oskar and Junis. (BW map and no markers for the points.)
The first 2-3 interval loops I had trouble getting speed. But the longer the training went the easier it was to sprint. Altough the top speed is very low at the moment I can feel the body responding in a positive way to the training. :) Scoring: Me 21 Juni 18 K-O 9 | ||
Tuesday Nov 20 | ||
| Running tempo 23:17 [5] 6.6 km (3:32 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Test track in Hjulsbro
Felt the trainig from yesterday and felt quite stiff in the legs. Pushed quite hard to keep up with Wallin and in the end I managed to beat him in the sprint to the finish. I have a long way back (2' from my record) and I will have to do some serious speed training to get back inte my summer shape. Times: 11'37", 11'39" | ||
| Running warm up/down 30:00 [3] 6.4 km (4:41 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
Monday Nov 19 | ||
| Strength 45:00 [5] | |
| Core Core strength the usual stuff | ||