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Training Log Archive: gg

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  Trail/terrain running4 3:04:16 23.29(7:55) 37.48(4:55) 820
  Road/track running3 1:29:49 12.27(7:19) 19.75(4:33) 300
  Strength and conditioning2 1:12:00
  Running drills / plyometrics2 48:00
  Orienteering2 43:18 5.11(8:29) 8.22(5:16) 16036 /40c90%
  Total7 7:17:23 40.67 65.45 128036 /40c90%
  [1-5]6 5:17:23

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

11 AM

Trail/terrain running warm up/down 25:06 intensity: (10:01 @1) + (15:05 @2) 4.6 km (5:27 / km) +50m 5:11 / km
shoes: inov8 x talon

Orienteering 25:54 intensity: (21:57 @2) + (3:57 @3) ***** 4.25 km (6:06 / km) +100m 5:27 / km
ahr:139 max:153 spiked:10/10c shoes: inov8 x talon

Couldn't resist heading out onto the dunes for a short distance session. Just jogged around, getting into the map. Couple of hesitations, otherwise very good. Number 7 was strange - was a hole not a hill. Walked around to confirm I was right for 2 mins.

Map
C • was down here on thursday w... 4

Saturday Feb 4, 2012 #

Note

Up at even stupider o'clock to fly Crappyair to Alicante. Snoozed on the plane (pretty difficult on those planes though) and fell asleep as soon as got to the cabin.

Friday Feb 3, 2012 #

Note
(sick)

Wednesday morning - up at stupid o'clock to take Fanni to Skavsta.
Thursday - day off work, but not feeling 100%. Should have skipped 2nd run.
Friday - up pretty early for early meeting at work, then fairly long day doing stuff. Sore throat in the morning and worse later.

Thursday Feb 2, 2012 #

Note

-12 degrees this morning
10 AM

Road/track running warm up/down 39:13 intensity: (7:10 @1) + (28:46 @2) + (3:17 @3) 8.5 km (4:37 / km) +150m 4:14 / km
ahr:136 max:157 shoes: inov8 oroc 280

Run from the house over to the training and back after.

Orienteering intervals 17:24 intensity: (17 @1) + (1:22 @2) + (2:51 @3) + (11:10 @4) + (1:44 @5) ***** 3.97 km (4:23 / km) +60m 4:04 / km
ahr:160 max:169 spiked:26/30c shoes: inov8 oroc 280

5 sprintervals with Jonas L. Head to head on all of them, he won 3, I won 2. All very close. Short recovery jog in between each - HR stayed high.
7 PM

Trail/terrain running 40:53 intensity: (29:12 @1) + (11:41 @2) 8.37 km (4:53 / km) +150m 4:29 / km
ahr:127 max:140 shoes: inov8 oroc 280

Jog down to Ostertalje lit track, 2 loops then home. Lots of clothes. Buff covering my mouth and face froze.

Wednesday Feb 1, 2012 #

4 PM

Strength and conditioning 40:00 [0]

5 PM

Trail/terrain running long 1:28:43 intensity: (38:55 @1) + (48:24 @2) + (1:24 @3) 18.05 km (4:55 / km) +450m 4:22 / km
ahr:131 max:150 shoes: inov8 oroc 280

Had some more acupuncture on my calf in the morning, and it was really sore after that so skipped morning training.

Nice steady lamp run on forest trails from the house with Pal, Eric, Niklas and Iain. Felt good.

Tuesday Jan 31, 2012 #

10 AM

Road/track running 24:37 intensity: (8:18 @1) + (16:19 @2) 5.5 km (4:29 / km)
ahr:132 max:143 shoes: inov8 f-lite

Descent into boredom. Jogged 25 laps of the indoor track before I had to escape.

Trail/terrain running 29:34 intensity: (2:11 @1) + (21:07 @2) + (6:16 @3) 6.46 km (4:35 / km) +170m 4:03 / km
ahr:140 max:158 shoes: inov8 oroc 280

Went outside for sanity. Hilly run in the snow

Running drills / plyometrics 20:00 [0]

5 PM

Note

Tired so rested. Still not feeling 100%

Monday Jan 30, 2012 #

7 PM

Road/track running 25:59 intensity: (8:48 @1) + (17:11 @2) 5.75 km (4:31 / km) +150m 4:00 / km
ahr:132 max:143 shoes: inov8 oroc 280

Ran down to strength training with some loops

Strength and conditioning 32:00 [0]
ahr:113 max:143

Circuits

Running drills / plyometrics 28:00 [0]

Sprints, hops, jumps etc

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