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Training Log Archive: gg

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Trail/terrain running3 2:15:42 16.35(8:18) 26.31(5:09) 575
  Orienteering2 1:38:06 9.36(10:29) 15.07(6:31) 43033 /37c89%
  Spinning1 50:00
  Strength and conditioning1 32:00
  Running drills / plyometrics1 28:00
  Road/track running1 17:30 2.17(8:03) 3.5(5:00)
  Total6 6:01:18 27.89 44.88 100533 /37c89%
  [1-5]5 5:01:18

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

Note

Calf seems to have settled down nicely. Had acupuncture, electricity treatment (?) and bought a compression sleeve thing to run in. Will avoid fast track/road intervals for the immediate future though.
11 AM

Trail/terrain running 1:00:24 11.33 km (5:20 / km) +255m 4:48 / km
ahr:140 max:157 shoes: inov8 oroc 280

Run before orienteering training with Petter, Eric and Jonas. Started easy, and got faster and faster, pushed by me and Petter. Really nice, but hilly and tough on the small paths in the snow.

Orienteering 59:06 ***** 8.76 km (6:45 / km) +230m 5:58 / km
ahr:154 max:163 spiked:21/22c shoes: inov8 oroc 280

Then straight into club-training at Acksjoarna (one of the best areas around SNOland, really tough and technical). Was pretty tired from about 30 minutes, but managed to push quite hard. Great morning training and orienteering well!

Saturday Jan 28, 2012 #

11 AM

Orienteering 39:00 ***** 6.31 km (6:11 / km) +200m 5:20 / km
ahr:146 max:159 spiked:12/15c shoes: inov8 oroc 280

Training north of Sodertalje. Started with Eric and was having a good sparring session, until he got a nosebleed and had to stop (I didn't hit him, honest). Nice forest! Not one I have been in before, but really cool, despite the snow.

Trail/terrain running warm up/down 23:25 4.98 km (4:42 / km) +70m 4:24 / km
shoes: inov8 oroc 280

WU, then run home after
4 PM

Note

Went to watch the SNO guys running indoor 3000m. Was cool to see Fanni PB in 9:56, and Jonas in 8:35!

Friday Jan 27, 2012 #

4 PM

Trail/terrain running 51:53 10.0 km (5:11 / km) +250m 4:37 / km
ahr:134 max:155 shoes: inov8 oroc 280

Nice cruise from home around east SNOland with Pal and Eric, just as it was getting dark. All on snowy small paths.

Cold avoided. Result.

Thursday Jan 26, 2012 #

Note
(rest day)

Sickness prevention again. Also pretty busy at work

Wednesday Jan 25, 2012 #

Note
(rest day)

Sickness prevention

Tuesday Jan 24, 2012 #

10 AM

Road/track running 17:30 [1] 3.5 km (5:00 / km)

Started running at Satra, but not feeling it today. Don't want to get sick

Monday Jan 23, 2012 #

5 PM

Spinning 50:00
ahr:116 max:136

Easy. Watched Gabon vs Niger.
7 PM

Strength and conditioning 32:00 [0]

Circuits. Slightly increased intensity (3*12 exercises instead of 10).

Running drills / plyometrics 28:00 [0]

Jumps and hops, and some accelerations and decelerations were the main things tonight.

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