Training Archive: ArlaharenIn the 7 days ending 2008-03-09:
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| M | T | W | H | F | S | S | |||||||
Sunday Mar 9 | ||
| Running warm up/down 5:00 [3] 1 km (5:00 / km) | |
| shoes: Asics GEL Dirt Dog #3 | ||
| Orienteering race 1:51:04 [4]*** 18.04 km (6:09 / km) | |
| spiked:30/34c shoes: Asics GEL Dirt Dog #3 | ||
| Rank: 1/14, -8'04"
Started out quite nice and easy and didn't concentrate to much on the orienteering. Had decided before that I should wait until mid course before I attempted to make a run for the victory. I got my chance when the others (Peter and Jacob W) let me go a bit through the green and I sped up towards the last passing of the "bo" and then pushed hard for 3-4 km and really tried to orienteer aggressivley. After that i slowed down a bit and cruised the rest of the course alone. Results: http://www.lok.se/index.php?page=826 | ||
Friday Mar 7 | ||
| Running warm up/down 20:00 [3] 5 km (4:00 / km) | |
| shoes: Asics DS Trainer | ||
| Running intervals 3:22 [4] 1.2 km (2:48 / km) | |
| shoes: Asics DS Trainer | ||
| 6x200 m with 1'10" rep time
The purpose was just to run "beautifully" and not push hard. The first intervals I was hindered to run smoothly and had to pass a couple of people but the last 3 was more ok. My times: 34"77, 35"17, 34"54, 33"16, 33"15, 31"84 avg. 33"77 | ||
| Running intervals 12:26 [5] 4 km (3:06 / km) | |
| shoes: Asics DS Trainer | ||
| 4 x 1000m rep time 5'20"
I was very tired since yesterdays 2.5 km intervals so I only ran 4 considering I knew I had to run at least 1 km more on the relay afterwards. My times: 3'08", 3'06", 3'09", 3'03" avg time 3'06"5 | ||
| Running race 3:55 [5] 1.3 km (3:01 / km) | |
| shoes: Asics DS Trainer | ||
| 1 st leg on 10Mila/10 = 1300m
I was fighting with Per Carlborg and Edvin Karlsson. I was leading the pack until 1.5 laps remained then "Burken" made his move and passed me. He got a 4" lead which I could not match. Edvin was 10" behind me in the finish. | ||
| Running race 1:39 [5] 0.6 km (2:45 / km) | |
| shoes: Asics DS Trainer | ||
| Leg 9 in 10-Mila/10
I was heading out 1 lap (200 m) behind Denseln (Erik Andersson) and some 50m behind Lithe Vilse (Johan Persson). I caught up with Johan Person half-way through the leg, but I lost some 4" to Erik. | ||
Thursday Mar 6 | ||
| Running warm up/down 30:00 [3] 6 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| To and from RydsMotionsC and a little bit extra afterwards. | ||
| Running intervals 34:34 [5] 10 km (3:27 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| 4x 2.5 km repetition time 11'
Felt ok, the first 2 but on the third I started feeling some lactate in the last little uphill part and I had to push quite hard to not loose to much to Erik (~3 sec). Almost decided not to run a fourth interval but choose to dig in hard and give it a last try. Had to struggle really hard on the second half of the loop and lost some 13" to Erik. Felt really satisfied that I ran the fourth interval and I am looking forward to the next 2.5k interval session. :) [Afterwards got some cramps in my calves during the night] My times: 8'35", 8'35", 8'39", 8'45" | ||
Tuesday Mar 4 | ||
| Running warm up/down 25:00 [3] 5 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Running intervals 16:00 [4] 4.65 km (3:26 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| (4' + 1' rest) x 4
Felt very tired before the intervals and also quite sore inte muscles from yesterday strength training. After 1 interval it started to feel a bit better and I could push quite hard on the last 2. | ||
| Running tempo 4:00 [4] 1.1 km (3:38 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Ran one extra interval behind Christian just to get some company on the warm-down and also to just run a little more ;) | ||
Monday Mar 3 | ||
| Strength 40:00 [5] | |
| Core strength training in Bäcksskolan | ||
| Running warm up/down 5 [3] 1 km (5 / km) | |
| shoes: Asics DS Trainer | ||