Training Archive: ggIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Feb 24 | ||
| Note | |
| (rest day) | ||
| Flight to Edinburgh. Sleeping with Nixon tonight | ||
| C • the bitch! 4 | ||
Saturday Feb 23 | ||
| Trail/terrain running 23:49 [2]4 km (5:57 / km) | |
| ahr:124 max:155 shoes: Integrators | ||
| Orienteering race 37:31 [5]***** 4.5 km (8:20 / km) | |
| ahr:161 max:172 spiked:9/11c shoes: Integrators | ||
| Middle race training - pretty nice area, good course. Ran really well except for 1 control - missed 2-3mins. Apart from that nothing more than a 15 sec mistake. Caught Peter Oberg up, which was nice - think he had a shocker. Not sure what Emil ran, but Tiltnes was 35.20. | ||
| Trail/terrain running warm up/down 20:46 [3]3.5 km (5:56 / km) | |
| ahr:128 max:147 shoes: Integrators | ||
| Orienteering 1:07:30 [3]***** 8 km (8:26 / km) | |
| ahr:139 shoes: Integrators | ||
| Pairs training with Anders Tiltnes, taking turns to shadow each other, then distract each other, then some relocation stuff. Pretty fun, nice forest. Was really low in energy by the end though, struggling a bit. | ||
Friday Feb 22 | ||
| Note | |
| Morning surveyage then walk to school. Combined with walking home thats about 5 hours on feet.... | ||
| Orienteering 51:02 [3]***** 6.5 km (7:51 / km) | |
| ahr:151 spiked:11/14c shoes: Integrators | ||
| Including some WU/CD but not much. Training for SM night (not that I am running that, but club training weekend...). Pretty rough forest, cut down trees and dense pine plantation - not so fun really. Rocky too. Not too fussed about training there again. | ||
Thursday Feb 21 | ||
| Trail/terrain running warm up/down 11:55 [2]1.6 km (7:27 / km) | |
| shoes: Asics terrain shoes | ||
| Orienteering 28:32 [3]**** 5 km (5:42 / km) | |
| ahr:145 max:159 spiked:21/22c shoes: Asics terrain shoes | ||
| Morning tech session - too early to really be awake. Bit tired in the legs, took it pretty easy in a really fast area. Emil and Larbo ran about 26. Stora Skuggen. | ||
| Cycling warm up/down 20:00 [2]6 km (3:20 / km) | |
| ahr:117 max:144 | ||
| Cycling intervals 40:00 [4]14 km (2:51 / km) | |
| ahr:150 max:174 | ||
| Indoor biking intervals. Knee and calf still slightly sore, so biking instead of second running training - want to be tip top for Aviemore next week.
8 times 4min on, 1 min recovery. 4 mins is good, cos can get heart rate pretty high, any shorter isnt worth doing on the bike. Really felt like I was working hard - actually justify cycling intervals which i couldnt last year. HRs for ints (ave,max) 145, 156 148, 158 149, 157 150, 159 155, 165 160, 168 163, 172 165, 174 | ||
Wednesday Feb 20 | ||
| Trail/terrain running warm up/down 19:00 [3]2.5 km (7:36 / km) | |
| shoes: Integrators | ||
| Orienteering 1:14:17 [3]9 km (8:15 / km) | |
| shoes: Integrators | ||
| O in Nacka. Beautiful forest, lovely day, nice training partners. Fantastic. Ran some loops - hung one then ran 2. Nice | ||
| C • make your mind up 5 | ||
| Strength and conditioning 53:48 [1] | |
| ahr:113 | ||
| Circuits. About 15 there tonight - most ever. We did have pizza after which may be why... | ||
Tuesday Feb 19 | ||
| Note | |
| Morning surveyage before school | ||
| Trail/terrain running warm up/down 30:18 [3]6 km (5:03 / km) | |
| ahr:130 max:148 shoes: Asics terrain shoes | ||
| Road/track running intervals 32:00 [5]7 km (4:34 / km) | |
| shoes: Blue Saucony Triumphs | ||
| 6 times 1km in 3.14-3.16, then 1 times 600m in 1.59 (then stopped due to very sore calves). All with 1 min recovery. Plan was to do 8 times 1km then some 200m reps after - no chance. 30 mins seems like my limit on the track at the moment, legs just don't like it - something to do with the hard surface and the banking I guess. Maybe I'll do intervals outside from now on this spring. Aerobically felt great though. | ||
| Cycling warm up/down 20:00 [2]6 km (3:20 / km) | |
| ahr:116 max:125 | ||
Monday Feb 18 | ||
| Cycling warm up/down 20:00 [2]6 km (3:20 / km) | |
| ahr:117 max:127 | ||
| Strength and conditioning 40:00 [1] | |
| ahr:104 max:143 | ||
| Starting to get a little flexibility back in my knee, so I managed to do a bit more of my normal strength session. Lots of core stuff though. | ||
| Note | |
| Idag, jag börjar i skolan. Jag studerar svenska.
Go me | ||
| Innebandy 50:00 [3] | |
| Just me and the girls tonight. I really am pathetic at this game, which wasn't helped by the fact that my shoes had zero grip and I was basically skating. | ||
| C • wtf??
how's tricks? 1 | ||
| Trail/terrain running 31:37 [3]6 km (5:16 / km) | |
| shoes: Asics terrain shoes | ||
| Run home from innebandy | ||