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Training Log Archive: gg

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Trail/terrain running20 14:54:06 114.35(7:49) 184.03(4:52) 3560
  Orienteering6 3:55:15 25.58(9:12) 41.16(5:43) 117086 /95c90%
  Strength and conditioning3 1:30:00
  Road/track running2 1:02:06 7.67(8:06) 12.35(5:02) 300
  Total23 21:21:27 147.6 237.54 503086 /95c90%
  [1-5]22 19:51:27

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TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

Note
(sick)

Cold

Tuesday May 29, 2012 #

Note
(sick)

Sore throat

Monday May 28, 2012 #

6 PM

Road/track running 30:00 [1] 6.0 km (5:00 / km) +200m 4:17 / km
shoes: inov8 road 255 2012

Not feeling too good

Sunday May 27, 2012 #

8 AM

Trail/terrain running 45:00 intensity: (30:00 @1) + (15:00 @2) 8.5 km (5:18 / km) +230m 4:40 / km
shoes: inov8 road 255 2012

Setting out some controls for the MTBO. Nice morning
6 PM

Trail/terrain running 1:06:43 intensity: (22:27 @1) + (44:16 @2) 13.81 km (4:50 / km) +300m 4:21 / km
ahr:132 max:145 shoes: Terrafly

Easy run from home

Saturday May 26, 2012 #

11 AM

Orienteering race 30:25 intensity: (22 @1) + (30 @2) + (33 @3) + (6:35 @4) + (22:25 @5) ***** 5.07 km (6:00 / km) +160m 5:11 / km
ahr:168 max:174 spiked:13/20c shoes: inov8 oroc 280

Really tricky middle distance near Nykoping. Scrappy, green and hilly, lots of vegetation. Ran ok, but was rushing at times, and was quite scrappy. 5*5-10 sec misses, plus 25s and 45s. Not many there with Silva League on, so took the win narrowly. Legs tired from yesterday!

Trail/terrain running warm up/down 35:46 intensity: (8:14 @1) + (26:13 @2) + (1:19 @3) 7.67 km (4:40 / km) +100m 4:23 / km
shoes: inov8 oroc 280

WU, CD including 6*10s strides
6 PM

Trail/terrain running 30:00 [1] 6.2 km (4:50 / km) +100m 4:29 / km
shoes: inov8 road 255 2012

Evening jog

Friday May 25, 2012 #

3 PM

Trail/terrain running 1:22:14 intensity: (2:05 @1) + (17:39 @2) + (53:04 @3) + (9:26 @4) 19.45 km (4:14 / km) +250m 3:58 / km
ahr:150 max:161 shoes: inov8 road 255 2012

Nice run with Scott and Iain followed by a dip in the lake. Warm.

Thursday May 24, 2012 #

Note
(rest day)

Busy day at work until almost 9pm - Scaniamilen with about 5,000 people running!

Wednesday May 23, 2012 #

Note

Legs destroyed from yesterday!
6 PM

Orienteering 46:35 intensity: (2:21 @1) + (9:21 @2) + (34:26 @3) + (27 @4) ***** 6.9 km (6:45 / km) +200m 5:54 / km
ahr:148 max:160 spiked:12/12c shoes: inov8 oroc 280

Scania/Astra Zeneca training at Ogan. New map for me, and really nice terrain and course. Quite tough though, especially at times.

Was a bit miffed that there was no control at number 1, just some tape, so spent some time hunting around until Pavlo arrived at the same place, so we carried on. All the rest were present and correct.

Cruising.

Trail/terrain running warm up/down 27:03 intensity: (18:08 @1) + (8:55 @2) 5.01 km (5:24 / km) +50m 5:09 / km
shoes: inov8 oroc 280

With Pavlo

Tuesday May 22, 2012 #

9 AM

Trail/terrain running hills 1:10:22 intensity: (10:29 @1) + (26:47 @2) + (6:42 @3) + (4:54 @4) + (21:30 @5) 13.11 km (5:22 / km) +620m 4:20 / km
ahr:150 max:181 shoes: inov8 roclite 315

Morning hill intervals with Mr Skogtjarn.
6*10s hill sprints
10*hill reps kenyan style (fast descent also).
Bit optimistic on the first one.

1.33, 1.40, 1.39, 1.41, 1.41, 1.42, 1.42, 1.43, 1.42, 1.39 (ave 1.40)

February 18th
12 hills in 33.26 (ave up and down 2.47 but with snow)

March 20th
8 hills in 20.52 (ave up and down 2.37)

May 22nd
Total time for 10 = 26.12 (ave up and down 2.37)
5 PM

Road/track running 32:06 intensity: (17:21 @1) + (14:45 @2) 6.35 km (5:03 / km) +100m 4:41 / km
shoes: inov8 road 255 2012

Recovery jog. Big group tonight

Monday May 21, 2012 #

11 AM

Trail/terrain running 40:00 [1] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: inov8 road 255 2012

Scania lunch run
6*10s strides

Sunday May 20, 2012 #

5 PM

Trail/terrain running 58:34 intensity: (1:17 @1) + (44:26 @2) + (12:51 @3) 12.85 km (4:33 / km) +250m 4:09 / km
ahr:143 max:158 shoes: inov8 road 255 2012

Cruise round normal loop in the sun
C • Sick??? 2

Strength and conditioning 30:00 [0]

Saturday May 19, 2012 #

11 AM

Trail/terrain running 46:06 intensity: (2:23 @1) + (34:02 @2) + (7:29 @3) + (54 @4) + (1:18 @5) 9.86 km (4:41 / km) +150m 4:21 / km
ahr:142 max:176 shoes: inov8 road 255 2012

Test run before tomorrows EOC relay. Jogging plus 5*hill sprints plus one hill effort (1.18). Wanted to see how lung burn was on a scale of "none" to "very a lot". Unfortunately it was "very a lot" so I have decided to skip EOC relay. Got some tough training coming up before WOC, plus test races and Jukola. Need to be healthy.

Friday May 18, 2012 #

7 PM

Trail/terrain running 28:00 [2] 6.2 km (4:31 / km) +100m 4:11 / km
shoes: inov8 road 255 2012

Jog. Average. Nice day

Wednesday May 16, 2012 #

Note
(sick)

Monday May 14, 2012 #

10 AM

Trail/terrain running warm up/down 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km
shoes: inov8 oroc 280

Orienteering race 28:00 [5] ***** 5.5 km (5:05 / km) +200m 4:18 / km
spiked:15/15c shoes: inov8 oroc 280

EOC middle qualifier. Feeling awful, but decided to give it a go. No mistakes, but no power in legs, and no lung capacity somewhat hindered me. Missed qualifying by 45 secs.
Back to bed....

Wednesday May 9, 2012 #

Note
(sick)

Tuesday May 8, 2012 #

5 PM

Trail/terrain running 54:07 intensity: (44:56 @1) + (9:11 @2) 10.56 km (5:07 / km) +200m 4:41 / km
ahr:123 max:145 shoes: inov8 road 255 2012

Easy run with Mark while pie was cooking.

Monday May 7, 2012 #

6 PM

Trail/terrain running 1:06:42 intensity: (56:05 @1) + (9:57 @2) + (40 @3) 13.18 km (5:04 / km) +200m 4:42 / km
ahr:122 max:151 shoes: inov8 road 255 2012

Easy run with Scott and Mark

Strength and conditioning 30:00 [0]

Sunday May 6, 2012 #

4 AM

Orienteering race 34:23 intensity: (6 @1) + (14 @2) + (8 @3) + (6:44 @4) + (27:11 @5) ***** 7.39 km (4:39 / km) +180m 4:09 / km
ahr:170 max:175 spiked:20/21c shoes: inov8 oroc 280

Tiomila.
Up at 1:30 to see Mr Ostlin off the back of the long night train. Good work from Kent pulled us up a bit, and I went out 15th or so, with teams right behind and in front. I ran the straight 7th leg, and therefore was going to have a tough job dropping teams. I had a tail of 3 teams at the start kite, which gradually increased to 7 as I picked off the 4 teams in front. Ran the 2nd fastest time on the leg (fastest was the guy who started 7 seconds behind me and finished 3 seconds behind me).

Trail/terrain running 33:24 intensity: (16:31 @1) + (9:32 @2) + (7:09 @3) + (12 @4) 6.95 km (4:48 / km) +30m 4:42 / km
shoes: inov8 oroc 280

Saturday May 5, 2012 #

11 AM

Trail/terrain running 46:15 intensity: (5:28 @1) + (36:10 @2) + (4:37 @3) 9.36 km (4:56 / km) +250m 4:22 / km
shoes: inov8 oroc 280

Jogging

Friday May 4, 2012 #

1 PM

Orienteering 45:05 intensity: (1:17 @1) + (4:03 @2) + (32:48 @3) + (6:57 @4) ***** 7.76 km (5:49 / km) +180m 5:12 / km
ahr:152 max:165 spiked:12/12c shoes: inov8 oroc 280

Tio training with Mark.

Trail/terrain running 14:39 [1] 2.88 km (5:05 / km) +30m 4:50 / km
shoes: inov8 oroc 280

Thursday May 3, 2012 #

6 PM

Trail/terrain running long 1:24:20 intensity: (17:59 @1) + (50:36 @2) + (15:45 @3) 19.02 km (4:26 / km) +400m 4:01 / km
ahr:137 max:158 shoes: Terrafly

Nice run from clubhouse with Mr Muller

Wednesday May 2, 2012 #

6 PM

Strength and conditioning 30:00 [0]
(rest day)

Tuesday May 1, 2012 #

11 AM

Orienteering race 50:47 intensity: (42 @1) + (6:47 @2) + (37:31 @3) + (5:47 @4) ***** 8.54 km (5:57 / km) +250m 5:11 / km
ahr:152 max:163 spiked:14/15c shoes: inov8 oroc 280

OK Klemmingen event. Entry on the day, but racing Dent, Fraser, Muller and Oberg! Bit tired, but tried to run fast. Mixed terrain, really nice in places.

Trail/terrain running warm up/down 25:49 intensity: (19:16 @1) + (6:33 @2) 5.21 km (4:57 / km) +100m 4:31 / km
shoes: inov8 oroc 280

5 PM

Trail/terrain running 19:02 [1] 3.21 km (5:56 / km) +50m 5:30 / km
shoes: Terrafly

Little jog round the sprint course for DM champs on my map. Couple of small corrections.

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