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Training Log Archive: gg

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Trail/terrain running5 5:06:22 39.94(7:40) 64.27(4:46) 1620
  Strength and conditioning5 3:05:00
  Orienteering3 2:28:51 13.57(10:58) 21.84(6:49) 82024 /28c85%
  Road/track running4 2:16:05 18.34(7:25) 29.52(4:37) 205
  Running drills / plyometrics2 50:00
  Total12 13:46:18 71.85 115.63 264524 /28c85%
  [1-5]10 9:51:18
averages - sleep:10.5

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MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

11 AM

Trail/terrain running long 1:48:25 intensity: (16:31 @1) + (48:34 @2) + (39:14 @3) + (4:06 @4) 22.5 km (4:49 / km) +820m 4:05 / km
ahr:142 max:166 shoes: inov8 roclite black 2011

Long pretty hilly run around north stockholm with Jules, Axling and Kent. Took in Djurgarden, Bergshamra and Hagaparken.
6 PM

Road/track running 5:32 [1] 1.0 km (5:32 / km) +20m 5:02 / km
shoes: inov8 road 255

Went out for a short jog, but my right foot was hurting (felt is after intervals yesterday too), so cut short as a precaution. Hopefully just had shoes on too tight or something.

Saturday Dec 3, 2011 #

11 AM

Orienteering 52:02 intensity: (15:10 @1) + (36:52 @2) ***** 8.27 km (6:18 / km) +350m 5:12 / km
ahr:132 max:147 spiked:7/8c shoes: inov8 x talon

SNO technical training. 7km course in Agesta with 8 controls. We had 18 minutes to draw our own map before running the course. Didn't need the back up map - small wobble on one control, otherwise nailed it.
5 PM

Trail/terrain running intervals 1:09:12 intensity: (20:10 @1) + (11:18 @2) + (8:56 @3) + (28:48 @4) 15.77 km (4:23 / km) +370m 3:56 / km
ahr:146 max:167 shoes: inov8 roclite black 2011

Ran down to the Ostertalje lit trail and ran 4 intervals (about 2.12km each)

7.33, 7.33, 7.39, 7.43 with 50-55 secs jog recovery. Times getting slower, but ave HR about the same in each (156, 162, 163, 164).

Awful evening - cold wet and windy.

Friday Dec 2, 2011 #

3 PM

Orienteering 38:13 intensity: (7:51 @2) + (24:44 @3) + (5:38 @4) ***** 6.24 km (6:07 / km) +200m 5:17 / km
ahr:151 max:161 spiked:9/10c shoes: inov8 x talon

Lerhaga training with Scott, just starting to get dark.

Trail/terrain running 49:25 intensity: (10:50 @1) + (38:35 @2) 10.43 km (4:44 / km) +180m 4:22 / km
shoes: inov8 road 255

Then ran back to Grondal via Tveta, and did 2 times 2.5km lit loop

Strength and conditioning 1:05:00 [0]

Then went straight into the gym

2*bar warm up, 2*6*60kg, 5*4*100kg squats
Knee exercises
3 * (2*12 Single leg hip thrusts a la this, 12 stick crunches, 12 dorsal raises 5kg)

Tough session!
C • I bet you didn´t look as go... 7
10 PM

Strength and conditioning 5:00 [0]

Calf raises 3*10 left, 4*10 right

Thursday Dec 1, 2011 #

Note

Tired today, so had a rest
11 AM

Trail/terrain running (Scania lunch run) 30:20 [1] 5.32 km (5:42 / km) +50m 5:27 / km
shoes: inov8 road 255

10 PM

Strength and conditioning 5:00 [0]

Had some tough physio work on my scarred calf today, and am also henceforth back on calf raises

Single leg 3*2*10

Wednesday Nov 30, 2011 #

11 AM

Trail/terrain running 49:00 [1] 10.25 km (4:47 / km) +200m 4:21 / km
shoes: inov8 roclite black 2011

Jog around Scaniamilen

Strength and conditioning 50:00 [0]

2*bar WU, squats - 2*6*60kg, 5*4*100kg
3*12*Fitball rollout, fitball hip thrusts, twisting crunch with medball
7 PM

Orienteering 58:36 intensity: (16:58 @1) + (38:38 @2) + (3:00 @3) ***** 7.33 km (8:00 / km) +270m 6:45 / km
ahr:133 max:150 spiked:8/10c shoes: inov8 oroc 280

Night training back in Paradiset. Much better than last week. One 3 minute mistake, compounded by the fact that the reflex had gone missing.

Road/track running warm up/down 14:24 [1] 3.0 km (4:48 / km) +70m 4:18 / km
shoes: inov8 road 255

Tuesday Nov 29, 2011 #

10 AM

Road/track running intervals 58:35 intensity: (17:17 @1) + (17:24 @2) + (8:54 @4) + (15:00 @5) 14.0 km (4:11 / km)
slept:10.5 shoes: inov8 road 255

HR monitor strap battery seems to have died, so all trainings without for time being.

12*400m (200m jog) at indoor track. Started too quick, then tried to maintain speed, so session turned out to be higher intensity than planned, but still good (if tough) session with a lot about LTP. All 400s between 71 and 74 secs, recovery about 50 secs.

Running drills / plyometrics 20:00 [0]

Hurdle drills and strides
7 PM

Note

Felt like crap in the evening so had a rest instead of planned easy jog.
Almost completed Arkham Asylum now

Monday Nov 28, 2011 #

Note

Most of the day travelling home from Budapest
5 PM

Road/track running 23:55 intensity: (9:35 @1) + (14:20 @2) 5.02 km (4:46 / km) +60m 4:30 / km
shoes: inov8 road 255

Run to the gym

Strength and conditioning 30:00 [0]

Weights

2*OL bar WU
Squats 2*6*60kg, 4*90, 100, 100, 100, 110kg

Road/track running 16:03 [2] 3.54 km (4:32 / km) +20m 4:25 / km
shoes: inov8 road 255

Run from the gym to SNO strength training - i a bit of a hurry!

Strength and conditioning 30:00 [0]

SNO circuits - leg cycling, lunges, plank, hip thrusts, twisting crunch, press ups, sit ups, burpees, dorsal raises, backward lunges

Running drills / plyometrics 30:00 [0]

SNO running school

Road/track running 17:36 [1] 2.96 km (5:57 / km) +35m 5:37 / km
shoes: inov8 road 255

Slow jog home with Axling

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