Training Log Archive: forsbergskanIn the 7 days ending Jun 12, 2011:
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Sunday Jun 12, 2011 #
2 PM
löpning mix (long run) 1:41:47 17.5 km (5:49 / km)
ahr:150 max:170 shoes: asics GT-2130
Quite easy long run; strömsfors- Roland-Älgsjön-Böksjön-Ödekyrkan-ravinen-krokek. Mostly small roads, some paths and some forest. Felt in my hamstring since yesterday.
Saturday Jun 11, 2011 #
8 PM
Löpning väg/stig warm up/down 30:00 [3]
w.u + w.d, strömsfors
intervaller intervals (hill) 25:00 [4]
hill intervals. 1.5 minutes.
Friday Jun 10, 2011 #
styrka 30:00 [3]
short before work, 45:15
Thursday Jun 9, 2011 #
6 PM
orientering (myckelmossa) 1:05:24 *** 7.6 km (8:36 / km) +103m 8:04 / km
ahr:148 max:165 spiked:14/15c
Jukkola relevant training in Myckelmossa. The plan was to take it quite easy with the speed, to get time to do 100% orienteering. But the terrain invited to quite a high speed bitwise. Just a small mistake on one control.
NICE!
NICE!
Wednesday Jun 8, 2011 #
4 PM
Löpning väg/stig warm up/down 16:00 [3]
shoes: asics GT-2130
w.u
intervaller intervals (2min) 21:00 [5]
7*2min:1min with walk rest. The 5 first on bigger paths/track, then the last 2 in forest. Run the intervals in skyttholmen, but on the sea side. Felt okay.
löpning mix warm up/down 13:00 [2]
w.d
Tuesday Jun 7, 2011 #
3 PM
Löpning väg/stig (long run) 1:05:00 [3]
shoes: asics GT-2130
Long run after work in Arkösund. Run the half workout on roads/path, orienteering 1 hour in the middle. run quite fast last 20 minutes.
orientering 1:00:00 [3] ***
after the weekend, I had not thought to hold a map in a few days. but could not resist this map, världens ände 3. A new map to me indeed! and super nice!!! Run one of the H17 elite leg from our relay kolmårdskaveln. run without compass and in just jogging shoes. Had problems with the direction to the first control then I got quite good flow. Run quite slow, enjoyed the forest. Had really fun every minute in two hours, although the place is called the world's end! If I was bored yesterday, I was back in track again today! Like when it switch fast :)
Monday Jun 6, 2011 #
10 AM
Löpning väg/stig warm up/down 36:00 [3]
shoes: icebug olx spirit 10 turkos
warm up. felt quite okay. was excited!
orientering race (sprint) 16:00 [5]
shoes: inov gula
2-3 mistake + disqualified.