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Training Log Archive: Arlaharen

In the 7 days ending Dec 12, 2010:

activity # timemileskm+mload
  Running trail/forest2 1:04:52 6.02(10:47) 9.68(6:42) 5021.2
  Strength1 45:0013.5
  X-Country skiing1 42:19 6.21(6:49) 10.0(4:14) 3916.4
  Running2 36:31 4.61(7:55) 7.42(4:55) 677.6
  Orienteering1 33:33 3.47(9:41) 5.58(6:01) 3512 /13c92%20.1
  Total4 3:42:15 20.31 32.68 19112 /13c92%78.8
  [1-5]4 3:31:10

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MoTuWeThFrSaSu

Sunday Dec 12, 2010 #

9 AM

Running warm up/down 13:15 [3] 2.86 km (4:38 / km) +22m 4:28 / km
shoes: Puma Complete Trailfox II

Orienteering tempo 33:33 [4] 5.58 km (6:01 / km) +35m 5:50 / km
spiked:12/13c shoes: Puma Complete Trailfox II

Skinkloppet
Missed the start and went out about 4'+ after the mass start. I was not alone since Burken was not informed about the 10.00 start time and was also fashionably late ;)

We pushed on hard and almost caught up with the leading group. We only did one minor mistake of about 40" otherwise everything went smoothly. Even managed to outrun Burken in the end ;)

Results:
http://lok.se/index.php?page=1178

Running trail/forest warm up/down 46:39 [3] 6.85 km (6:49 / km) +50m 6:34 / km
shoes: Puma Complete Trailfox II

Saturday Dec 11, 2010 #

Note
(rest day)

No energy and bad head ache....

Friday Dec 10, 2010 #

Note
(rest day)

Christmas party at work.

Thursday Dec 9, 2010 #

6 PM

X-Country skiing long 42:19 intensity: (3:18 @1) + (4:29 @2) + (18:40 @3) + (15:43 @4) + (9 @5) 10.0 km (4:14 / km) +39m 4:09 / km
ahr:139 max:169

Slow and easy
Went around the 5k track and then 2x2.5k in Malmslätt. The 2.5k track was nice with double tracks but the 5k track was only a track made by other skiers so it was slow and not so nice. So after one lap on the 5k track we did 2 more on the 2.5k. I skied together with my brother. He fell twice ;)

Wednesday Dec 8, 2010 #

11 AM

Running warm up/down 12:04 intensity: (9:07 @0) + (2:27 @1) + (26 @2) + (4 @3) 2.24 km (5:22 / km) +43m 4:54 / km
ahr:73 max:135 shoes: Salomon SpeedCross 2

Running trail/forest intervals 18:13 intensity: (1:57 @0) + (1:08 @1) + (2:36 @2) + (3:12 @3) + (9:20 @4) 2.83 km (6:26 / km)
ahr:141 max:167 shoes: Salomon SpeedCross 2

The usual forest intervals in Vallaskogen.
Alone and a lot of pain in the calves made everything quite a mental challenge. I eventually got my pulse up to normal standards but speed was lacking... Painful but nice as always...

My splits:
3'39", 3'31", 3'29", 3'25"

Running warm up/down 11:12 intensity: (1 @0) + (40 @2) + (10:31 @3) 2.32 km (4:50 / km) +2m 4:49 / km
ahr:140 max:146 shoes: Salomon SpeedCross 2

Tuesday Dec 7, 2010 #

Note
(rest day)

Can almost walk normally today...

Monday Dec 6, 2010 #

6 PM

Strength 45:00 [3]
shoes: Kilkenny XC

The usual core strength exercises with 45" of work and 15" of rest in between. Did 4 laps with a bit of modification to avoid using my calves.

Added a few minute for the warmup.

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