Training Archive: ArlaharenIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||
Sunday Feb 24 | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Asics GEL Dirt Dog #3 | ||
| Orienteering tempo 1:01:57 [4] *** 9.9 km (6:15 / km) | |
| spiked:16/17c shoes: Asics GEL Dirt Dog #3 | ||
| Sunes bana
Rank: 1/15, -0'25" Ran together with Perma. Perma was definitely stronger and I felt so tired through the whole training. Without company my trainin would have been intensity 3, but with Permas help I got it to be a 4. I sprinted towards the second last control and got some 50 m which I could make into a 100 towards the last and the goal. | ||
Saturday Feb 23 | ||
| Running long 1:15:00 [3] 15.7 km (4:47 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Long run with Jacob W. Chat-speed so not to hard. Felt quite tired from fridays shebang..... (The gang was over for some food and drinks.) | ||
Friday Feb 22 | ||
| Running warm up/down 25:00 [3] 5 km (5:00 / km) | |
| shoes: Asics DS Trainer | ||
| Strength 8:00 [3] | |
| Core strength exercises | ||
| Running intervals 9:10 [5] 3.2 km (2:52 / km) | |
| shoes: Asics DS Trainer | ||
| 400m x 8 rep. time 2'10"
Was almost all alone. Had to go up to the front and tried to keep play it safe speed wise, but constantly ran too fast on the first 4 and had to take a longer break between interval 4 and 5. After that I ran a little bit slower. Felt good to be able to go through the whole training even though not many were there. My times: 67'31", 67'98", 66'94", 69'16", 67'84", 69'66", 70'56", 71'19" avg. 68.8 | ||
Thursday Feb 21 | ||
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Running intervals 26:05 [5] 7.5 km (3:29 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| 3 x 2.5 km (rep time 11')
Ran together with Martinsson and tried to keep myself just under the lactate threshold. The pace was quite even on the laps. The second lap was the hardest to keep the pace. I kept even steps with Martinsson and it felt like I could have gone for a fourth. Will do that next time if it feels good. My times: 8'39", 8'42", 8'44" | ||
Tuesday Feb 19 | ||
| Running warm up/down 35:00 [3] 7 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| To and from Hjulsbro for the test race. | ||
| Running race 22:30 [5] 6.7 km (3:21 / km) vdot: 62.3 | |
| shoes: Asics GEL Nimbus VIII | ||
| Test race in Hjulsbro
Tried to run a fast 1 st loop to be able to push my time further than last time. I had some problem with my right hip and also felt a little bit of pain in the right foot (the one that I sprained a month ago). Had to fight really hard the first loop and was actually mentally thinking of stopping after one lap since it felt so bad. Johan E ran very nice and was tracing me the first loop so I decided to try to give him some help in doing a good run. So I decided to keep going one more lap. Eventough the speed decreased the second lap it was not worse than my previous run in December. Next time I will run in lighter shoes and be more prepared. I will try to make it to 22 the next time. My times: 11'03", 11'27" | ||
Monday Feb 18 | ||
| Strength 40:00 [4] | |
| Core strength training in Bäcksskolan
4 x 10 exercises | ||
| Running warm up/down 5:00 [3] 1 km (5:00 / km) | |
| shoes: Asics DS Trainer | ||