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Training Log Archive: gg

In the 7 days ending Feb 19, 2012:

activity # timemileskm+m
  Trail/terrain running6 5:02:50 35.69(8:29) 57.43(5:16) 1825
  Orienteering4 4:13:48 25.92(9:47) 41.72(6:05) 965120 /137c87%
  Strength and conditioning2 1:10:00
  Ice Hockey1 45:00
  Cross-country skiing1 30:49 2.26(13:40) 3.63(8:29)
  Total10 11:42:27 63.86 102.78 2790120 /137c87%
  [1-5]9 10:32:27

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

10 AM

Trail/terrain running 1:16:32 13.2 km (5:48 / km) +650m 4:39 / km
ahr:135 max:153 shoes: inov8 oroc 280

Run in Nacka with Kent, Axling and Erik, followed by....

Orienteering 52:55 ***** 7.65 km (6:55 / km) +235m 6:00 / km
ahr:143 max:157 spiked:13/16c shoes: inov8 oroc 280

Vinterserien in Nacka. Was knackered before I started after yesterday and collecting Fanni from Skavsta at 7am. Legs really tired. Tried to push, and was ok until about number 4. Then got slower and slower, pretty much bonking with about 2km to go. Bring on WOC long distance!

Saturday Feb 18, 2012 #

11 AM

Trail/terrain running hills 1:32:39 17.56 km (5:17 / km) +800m 4:18 / km
ahr:151 max:176 shoes: inov8 oroc 280

Adamski (not Phillipe) session this morning - 6*10 sec hill strides and 35 minutes Kenyan hills on Kusens Backe. 12*250m with 45m climb and 5-10cm of snow, continual up and down with no recovery. Ups in average 1:52, downs in 1:04. Was breathing out of my ass from about half way, and 8-10 were mentally very tough.

HR graph
7 PM

Strength and conditioning 40:00 [0]

Core

Trail/terrain running 32:50 [1] 6.2 km (5:18 / km) +100m 4:54 / km
ahr:124 max:140 shoes: inov8 oroc 280

With Axling. Tired.... minging weather.

Friday Feb 17, 2012 #

11 AM

Cross-country skiing 30:49 [1] 3.63 km (8:29 / km)
ahr:104 max:119

First time in 10 years! Decided to give it a go as so much snow at the moment, just started off on lake Masnaren. Wasn't getting very far in the first 10 minutes, but got better and better and was (at least) moving towards the end. Work to do!
7 PM

Trail/terrain running 53:30 10.79 km (4:57 / km) +145m 4:39 / km
shoes: inov8 oroc 280

Easy evening run with Axling

Thursday Feb 16, 2012 #

11 AM

Ice Hockey 45:00 [1]

My job really sucks... Got taught how to play ice hockey at lunch time, then played a match - really good fun! (my team beat scott's team - despite us being the worst 2 players on the ice)
6 PM

Orienteering 1:26:16 ***** 13.0 km (6:38 / km) +350m 5:51 / km
ahr:156 max:165 spiked:23/27c shoes: inov8 oroc 280

Club night. Pretty long tough course from the club house. 20cm of snow everywhere too. Hagaby style - mass start, 3 loops then a straight course back to the club house. I actually did a warm up which meant all the others started before I got to the start, so ran whole course alone.

Sore muscles from this morning...

Trail/terrain running warm up/down 10:00 [1] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: inov8 oroc 280

Tuesday Feb 14, 2012 #

8 AM

Orienteering 1:08:09 ***** 11.24 km (6:04 / km) +220m 5:31 / km
ahr:132 max:147 spiked:63/66c shoes: inov8 x talon

Pre-breakfast and pre-travelling home control pick on the dunes with Zsolt. Started the 100 control course, but was tiring after an hour (and about 65 controls) so called it a day.

Monday Feb 13, 2012 #

10 AM

Orienteering 23:33 ***** 5.04 km (4:40 / km) +80m 4:20 / km
ahr:159 max:167 spiked:8/14c shoes: inov8 x talon

JWOC short distance course. Tried to push as hard as possible. Tired head and legs. Missed a lot - running fast, but sloppy orienteering and about 2.30 mins mistakes.

Orienteering 22:55 ***** 4.79 km (4:47 / km) +80m 4:25 / km
ahr:153 max:162 spiked:13/14c shoes: inov8 x talon

Re-ran the course. Bit slower, but better orienteering. One 30 sec mistake this time.

Trail/terrain running warm up/down 37:19 7.68 km (4:52 / km) +100m 4:34 / km
shoes: inov8 x talon

6 PM

Strength and conditioning 30:00 [0]

Core

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