Training Archive: ArlaharenIn the 7 days ending 2008-02-10:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 10 | ||
| Strength 45:00 [4] | |
| F&S intensiv pass i kanonhuset.
Indoor aerobics training. | ||
Saturday Feb 9 | ||
| Running warm up/down 30:00 [3] 6 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| To and from the watertower in Ramshäll. | ||
| Orienteering tempo 16:42 [5] ** 3.27 km (5:06 / km) | |
| spiked:13/14c shoes: Asics GEL Dirt Dog #3 | ||
| Rank: 1/26, -0'01"
Sprint Cup race #5 in Ramshäll Started off quite ok, but managed to fall on the way to 2nd and bruise my knee a bit. I also managed to get my map all covered with mud and had to fight for the next couple of controls just to get a clean map. Made some smaller stupid mistakes on the 7th control and lost maybe 20". Also lost 15" on the route to the 12th control. Overall an ok race, but the speed was severely limited by the training friday evening. Results: http://www.lok.se/index.php?page=803 Map (w route): http://www.fpettersson.se/index.php?id=16 | ||
Friday Feb 8 | ||
| Strength 8:00 [4] | |
| Core strength exercises | ||
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Running intervals 12:56 [4] 4.4 km (2:56 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| 400m, 2'10" repetition time x 10 + 1
Started off real easy because it was a long time since I last ran track intervals. Ran the first 8 on ~72" and a the last 2 a little bot faster. Then Edvin asked if I shouldn't run a few more. Fine let's run some more. But on the 11th my calves told me otherwise! My times: 72"15, 72"35, 70"91, 72"28, 73"03, 69"79", 71"71, 71"00, 68"41, 64"36 average = 70"60 70"43 (the 11th interval) | ||
Thursday Feb 7 | ||
| Running long 1:15:00 [3] 15 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| A run to have a look at the new buildings in Lambohov after that I ran down to my brother and ran together with him for 30 min and then headed home. | ||
Wednesday Feb 6 | ||
| Note | |
| Resting today :) | ||
Tuesday Feb 5 | ||
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Running intervals 24:00 [5] 7.2 km (3:20 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| (3'+1' rest) x 8
Ran the intervals on the bicycle path next to Tinnerbäcken. It was ice free and mostly free from gravel. It felt good the first 6 and I could challenge Erik M to keep the pace high. The last two I started feeling a bit tired and also a bit of pain in the muscles on the right side of the back. No problems afterwards so hopefully it was only a temporary thing. Need some more training but, it's getting better and better. | ||
Monday Feb 4 | ||
| Strength 40:00 [4] | |
| (45"+15" rest) x 10 exercises x 4 loops
Usual core strength exercises in Bäcksskolan. | ||