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Training Log Archive: Arlaharen

In the 7 days ending Nov 9, 2008:

activity	#	time	miles		km		+m				load
Running	6	4:19:35	35.57	(7:18)	57.25	(4:32)					93.0
Strength	3	54:00									16.2
Orienteering	1	38:10	4.04	(9:27)	6.5	(5:52)		13 /	19c	68%	36.3
Total	7	5:51:45	39.61		63.75			13 /	19c	68%	145.4

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Sunday Nov 9, 2008 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #4

Orienteering race 38:10 [5] *** 6.5 km (5:52 / km)
spiked:13/19c shoes: Asics GEL Dirt Dog #4

Rank: 2/41, 1'19"
Novembersprinten, leg 8/8
Not the best race this season and 2-3' of mistakes but ok.

Results:
http://www.obasen.nu/winsplits/online/sv/default.a...

Map with route:
http://fpettersson.se/index.php?id=47

Saturday Nov 8, 2008 #

Running long 45:30 [3] 9.3 km (4:54 / km)
shoes: Asics GEL DS Trainer 12

A short run together with Martinsson just to get some nice circulation in the muscles. This together with a lot of Tiger Balm and I might just be ready to run tomorrow :)

Friday Nov 7, 2008 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS Trainer 13

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics DS Trainer 13

Running exercises, tripping, skipping, etc

Running intervals 6:24 [5] 2.4 km (2:40 / km)
shoes: Asics DS Trainer 13

200m @ 90 sec restart.
Did 3 then my calves reminded me of mondays training. Tried to more then I started running every other intervall up to 12. The pain was quite intense in the calves on the last one. I hope this doesn't screw anything up this weekend.

My times:
forgot my watch, but based on the others I ran between 29" to 32" on the intervals.

Strength 8:00 [3]

Core strength exercises. It feels okey on all the exercises except the last one when you have belly up and lift one arm and one leg :(

Thursday Nov 6, 2008 #

Running long 1:32:30 [3] 19.65 km (4:42 / km)
shoes: Asics GEL DS Trainer 12

2x2.5k + 2x2.5k
Ran the Malmslätts 2.5k x 2 laps and then the Ryd 2.5k x 2 laps. The run felt good and the sauna and 2 x beer afterwards together with friends was super. 2 thumbs up!

Wednesday Nov 5, 2008 #

Strength 40:00 [3]

((45"+15" rest) x 10 + 1' extra rest) x 4
Core strength training, the usual stuff, home edition.

Felt nice that I managed to do this on my own and I even managed to push myself quite hard. :)

Tuesday Nov 4, 2008 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12

Running intervals 19:12 [4] 5.4 km (3:33 / km)
shoes: Asics GEL DS Trainer 12

1.8 km x 3 (Handikappspåret)
Tried to follow the boys but my calves wouldn't have any of it. They screamed for mercy and as the weak ass that I am I abandonded the intervals for some jogging. Tomorrow I better do a nice run on some soft ground. Maybe some strength training as well would be nice.

My lap times:
6.19, 6.21, 6.32

Monday Nov 3, 2008 #

Running warm up/down 21:00 [3] 4.5 km (4:40 / km)
shoes: Asics DS Trainer 13

Running intervals 7:59 [5] 3.0 km (2:40 / km)
shoes: Asics DS Trainer 13

200m x 15
The focus was to run with concentration on technique. I planned on doing 20 (30 was max from coach) but after 10 I felt that my calves was quite tense and after 13 they wanted no more... So I did 2 more ;)

33"08, 32"24, 32"15, 31"78, 31"48 = 160"73
31"71, 32"31, 31"47, 32"66, 31"93 = 160"08
32"68, 31"90, 32"10, 30"94, 30"65 = 158"27

Avg: 31"94

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics DS Trainer 13

Running exercises
tripping, skipping, etc

Strength 6:00 [3]

core strength training

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