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Training Log Archive: Arlaharen

In the 7 days ending Jul 6, 2008:

activity	#	time	miles		km		+m	load
Running	5	3:29:30	24.48	(8:33)	39.4	(5:19)		62.9
Orienteering	1	35:01	4.35	(8:03)	7.0	(5:00)		21.0
Strength	2	32:00						24.8
Running trail/forest	1	18:24	2.98	(6:10)	4.8	(3:50)		17.5
Total	5	4:54:55	31.81		51.2			126.1

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Sunday Jul 6, 2008 #

Running long 55:00 [3] 11.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Took a run in the forest in Malmslätt. That part felt easy even though the rain kept coming down and the temperature didn't go above 10 degrees :( The last part of the run from Malmslätt and back inte town wasn't as easy and I was in no mood of making the run longer in the freezing rain. Note: I still hate training alone :(

Thursday Jul 3, 2008 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-2110 black

Orienteering tempo 35:01 [4] 7.0 km (5:00 / km)
shoes: Asics GT-2110 black

Tjoget-training, mass start no forking.
Did not push especially hard, just followed the others. Tried to pull another route choice in the end but lost direction a bit and ended up running parallell to the road instead (no compass). Didn't make any mistakes on the controls but had some problems finding the orange stripe in the very green djungle. Made a route choice mistake in the middle of the course and lost maybe 30".

Wednesday Jul 2, 2008 #

Running long 57:00 [3] 10.0 km (5:42 / km)
shoes: Asics GEL Nimbus VIII

Ran south and down to Vidingsjö and then back home.

Strength 16:00 [4]
shoes: Asics GEL Nimbus VIII

30" x 10 x 3
Core-strength exercises.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Tuesday Jul 1, 2008 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ Integrator 2006

Running trail/forest hills 18:24 [5] 4.8 km (3:50 / km)
shoes: VJ Integrator 2006

8 x Back-8:an
Really nice weather and hard dry ground. Got some really nasty chafe on my toe. :(

Tried to take it easy in the beginning, but quickly felt totally exhausted. The breathing just wouldn't stop. The legs were fine and no sign of lactate. Hmm, speed ok, but my shape seems to be really bad...

My splits:
2'16"
2'17"
2'17"
2'16"
2'20"
2'16"
2'21"
2'21"

Running 8:30 [3] 1.4 km (6:04 / km)
shoes: VJ Integrator 2006

Jogging between the intervals

Monday Jun 30, 2008 #

Running warm up/down 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics GEL Nimbus VIII

Strength 16:00 [5]
shoes: Asics GEL Nimbus VIII

30"x10x3
Core strength training.

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