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Training Log Archive: lang

In the 31 days ending May 31, 2007:

activity	#	time	miles	km	+m
Running	10	6:24:40	13.92	22.4
Strength	4	3:35:00
Orienteering	6	2:58:43	7.27	11.7
Cycling	2	2:28:00	23.61	38.0
Pool running	1	40:00
Total	16	16:06:23	44.8	72.1

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Tuesday May 22, 2007 #

Cycling 1:23:00 [3] 38.0 km (2:11 / km)
shoes: NEW BALANCE Off road

Cykling with Cedmert, Oscar and Reuben. Felt good in the beginning but after 1 hour my muscles "died". Couldn't keep up with the others up the hills.

C • hills? 1

Monday May 21, 2007 #

Running warm up/down 15:00 [2]
shoes: ASICS Trabuco

Warm up and down for the training. Just some easy running on a track.

Running 24:28 [4] 6.0 km (4:05 / km)
shoes: ASICS Trabuco

Did 2 laps on the terrain course with my brother today. Felt a little bit slow in the beginning but ended up very well. Had 12.15 and 12.13 on the laps. Did a new personal best with my 12.13 lap.

Sunday May 20, 2007 #

Cycling 1:05:00 [3]
shoes: NEW BALANCE Off road

A little bit easier ride on the bike today. Went out when it didn't rain but the roads wasn't so good. Was to much water on them so I took a shorter ride then I planed in the beginning.

Friday May 18, 2007 #

Running warm up/down 15:00 [2]
shoes: ASICS Trabuco

Warm up and a little bit warm down for the training.

Running 39:54 [4] 9.0 km (4:26 / km)
shoes: ASICS Trabuco

Did 3 laps on the terrain course in Igersdela on my own this afternoon. Each lap is 3 km and I had 13, 13.20 and 13.34 on them. Had two minutes rest between them so it became some sort of intervals.

Wednesday May 16, 2007 #

Running warm up/down 25:00 [2]
shoes: PUMA Complete Tenos

Warm up and down for the intervals.

Running intervals 20:00 [5]
shoes: PUMA Complete Tenos

Felt really good today so I went for max at all intervals. Did some different lenghts, between 1 minute and 1.45 minutes. Both some hill and flat running.

Tuesday May 15, 2007 #

Orienteering 48:43 [4] 6.4 km (7:37 / km)
shoes: ASICS Trabuco

Club training in Svartbäcksmåla. Ran the medium course and didn't have any bigger problems. Nice weather outside so I felt strong. Just a little bit to much of green areas for me.

Monday May 14, 2007 #

Orienteering 1:12:00 [3]
shoes: ASICS Trabuco

Recovery run in the terrain with Oscar and Reuben. Collected tapes from an earlier training. The tempo wasn't so high, we didn't have any map so we had to guess where the controls where.

Strength 45:00 [3]
shoes: ASICS Trabuco

Strength training in the club gym after the running. My body was tired but the muscles felt ok.

Saturday May 12, 2007 #

Running warm up/down 15:00 [3]
shoes: PUMA Complete Tenos

Warm up for the competition. Felt much better already in the warm up today then I did yesterday.

Orienteering race 15:35 [5] 3.1 km (5:02 / km)
shoes: PUMA Complete Tenos

District Sprint Championships. Started up in a good tempo today. Pretty easy orienteering through the whole course. Ended up 1.48 behind Patrik Karlsson at a 6th place. Not to bad after my training the last months.

Friday May 11, 2007 #

Running warm up/down 32:00 [2]
shoes: ASICS Trabuco

Warm up and down for the sprint training.

Orienteering 18:35 [4]
shoes: ASICS Trabuco

Sprint training in Idehult and Kungshall with OLGY. Didn't feel so good today, was slow and couldn't focus on the map.

Thursday May 10, 2007 #

Strength 1:05:00 [3]
shoes: ADIDAS Stabil 5

Went up to Friskis gym and trained chest, stomach and legs.

Wednesday May 9, 2007 #

Running 56:30 [3]
shoes: ASICS Trabuco

Was running around in Torshult with Edvin and Reuben to check out the map before our club event that we organising in june. Nice terrain and not any changes on the map.

Strength 40:00 [3]
shoes: ASICS Trabuco

Did two sets in the club gym when we came back. Was a while since I was up there so I didn't really now what to do. Lucky that Edvin and Reuben was with me.

Tuesday May 8, 2007 #

Running warm up/down 15:00 [2]
shoes: ASICS Trabuco

Warm up and down for the training. Did have so much energy so it wasn't so serious running.

Orienteering tempo 10:49 [4] 2.2 km (4:55 / km)
shoes: ASICS Trabuco

Sprint course in Joelskogen. Started up well but felt that my energy disappeared after a while. Did a stupid misstake on the 8th control and missed around 10 sec. Then I slipped on a bridge in the end so finally I ended up 1.31 behind Oscar.

Monday May 7, 2007 #

Note
(sick)

Better today but I didn't train. Wants to be good this time before I start training again. Hope I can do the sprint course tomorrow.

Sunday May 6, 2007 #

Note
(sick)

Became worse in my cold after the running yesterday.

Saturday May 5, 2007 #

Running warm up/down 15:00 [2]
shoes: PUMA Complete Tenos

Warm up and down for the race. Didn't do so much warm down, was to tired after the race.

Running race 27:48 [5] 7.4 km (3:45 / km)
shoes: Reebok

Running Kyrkstafetten on Öland. Ran the 9th leg of 11th. Started up in a pretty good tempo but couldn't keep up all the time. The third and fourth kilometer was a little bit slower before I got some new powers. The team ran in on a third place.

Friday May 4, 2007 #

Orienteering 13:01 [4]
shoes: ASICS Trabuco

Sprint course with OLGY in Hanemåla. Felt very good in the beginning but I slowed down a bit in the end so I didn't use all my powers for tomorrow. Did one stupid misstake where I was standing by the control but I didn't realise it.

Running warm up/down 26:00 [2]
shoes: ASICS Trabuco

Warm up and down for the training.

Thursday May 3, 2007 #

Note
(sick)

Didn't feel so good in my throat today so I had a rest day instead. Hope I can train tomorrow again.

Wednesday May 2, 2007 #

Pool running 40:00 [3]

Morningtraining with OLGY in the pool. Did some "high knee" that was pretty hard. First schoolday this week so I was tired and not very motivated to train.

Running warm up/down 28:00 [2]
shoes: ASICS Trabuco

Warm up/down to the intervals.

Running hills 30:00 [4]
shoes: ASICS Trabuco

Hill training in Svartbäcksmålabacken with the running club. Started a little bit hard so in the end I ran a little bit slower I think. Was really tired after, had to rest for some minutes before I could start the warm down.

Tuesday May 1, 2007 #

Strength 1:05:00 [3]
shoes: ADIDAS Stabil 5

Trained biceps, chest and legs today at the gym. Wasn't so many there, maybe because everybody was out at some party last night..

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