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Training Log Archive: marcusm

In the 31 days ending Dec 31, 2007:

activity

#

time

miles

km

+m

Ski classic

6

17:28:29

Fysiken

8

10:03:30

Mountain Bike

5

7:54:32

Exercise bike

5

5:07:06

Ski skate

3

4:24:45

Forest walk

1

2:15:00

Jogging

6

1:00:06

8.26

(7:16)

13.3

(4:31)

100

Strength/rehab

2

57:00

Roller ski

1

42:34

Orienteering Middle

1

38:15

2.49

(15:23)

4.0

(9:34)

150

7 /

9c

77%

Total

22

50:31:17

10.75

17.3

250

7 /

9c

77%

[1-5]

22

48:19:17

5:06

0:00

Sa

Su

Mo

Tu

We

Th

Fr

Sa

Su

Mo

Tu

We

Th

Fr

Sa

Su

Mo

Tu

We

Th

Fr

Sa

Su

Mo

Tu

We

Th

Fr

Sa

Su

Mo

Monday Dec 31, 2007 #

Ski classic long (Al) 2:15:19
ahr:125 max:146 (injured)

Ski skate (Al) 1:23:47
ahr:127 max:150 (injured)

Jogging (Run) 10:51 [1] 2.4 km (4:31 / km)
(injured)

Sunday Dec 30, 2007 #

Ski classic long (Al) 2:18:30
ahr:130 max:157 (injured)

Ski classic long (Al) 1:35:34
ahr:129 max:152 (injured)

Saturday Dec 29, 2007 #

Ski skate (Al) 49:25
(injured)

Jogging (Run) 8:45 [1] 2.0 km (4:23 / km)
(injured)

Friday Dec 28, 2007 #

Exercise bike (Al) 36:00 [1]
(injured)

Exercise bike tempo (Al) 1:02:00
ahr:144 max:157 (injured)

Very much to do. But now I've almost cleaned my desk and tomorrow going to ski for 15 days. Yeah.

Thursday Dec 27, 2007 #

Fysiken intervals (Al) 47:00
(injured)

Wednesday Dec 26, 2007 #

Fysiken intervals 1:27:30
ahr:150 max:173 (injured)

11*5-1 on different machines. Was initially going 12 but pushed too hard on the rowing machine when I should go sub-5 on 1400 metres. I guess it's a good quality to like to compete and even to be able to "go down in the basement", but it's not so smart to do it when the purpose of the training is another. However, achilles feels much better now. This time I'll increase the running amount very slow. Being patient has never been my strong side, but I'm forced to learn it now. If I can be that, I'm quite sure I'll be back in serious business in march.

Exercise bike (Al) 40:05 [1]
(injured)

Tuesday Dec 25, 2007 #

Mountain Bike (Al) 1:58:59 [1]
(injured)

Jogging (Run) 5:30 [1] 1.2 km (4:35 / km)
(injured)

Feels good!

Monday Dec 24, 2007 #

Mountain Bike (Al) 2:21:33 [1]
ahr:123 max:151 (injured)

Roller ski (Al) 42:34 [1]
ahr:132 max:147 (injured)

Sunday Dec 23, 2007 #

Exercise bike (Al) 30:01 [1]
ahr:117 max:142 (injured)

Saturday Dec 22, 2007 #

Note
(injured) (sick) (rest day)

Put out some controls for night-o. Ready for easy training tomorrow.

Friday Dec 21, 2007 #

Note
(injured) (sick) (rest day)

Walked an o-course (5km). Spiked 25/26 controls. Maybe easy training tomorrow. Took time to become good even if I have been eating garlic, broccoli, oranges and other disgusting stuff all week.
At least my achilles feels much better!

Thursday Dec 20, 2007 #

Note
(injured) (sick) (rest day)

Wednesday Dec 19, 2007 #

Note
(injured) (sick) (rest day)

Tuesday Dec 18, 2007 #

Note
(injured) (sick) (rest day)

Not planned rest day. A slight cold and headache. No training today and tomorrow. I had planned hard training these days, but after SM relay this year I'll never train when sick again. At least my achilles gets some rest, and I guess that's good.

Booked two weeks up in north from 28/12-13/1 so now 45h skiing is secured...

Monday Dec 17, 2007 #

Note
(injured) (rest day)

Planned rest day

Sunday Dec 16, 2007 #

Ski classic long (Al) 2:05:41 [1]
ahr:121 max:148 (injured)

Note
(injured)

Back from skiing camp in Sjusjön, Norway. Perfect conditions whole weekend, spending it with a nice pack of SAIKers made it very nice. Achilles felt 90%, just some feelings in very long uphill slopes. Missing som muscles on upper body though... Feels like I've been hit by a train, even if I'm not very tired. Two weeks until next skicamp. Tomorrow I'll rest and then hopefully run a short while on tuesday.

Saturday Dec 15, 2007 #

Ski skate long (Al) 2:11:33 [1]
ahr:120 max:149 (injured)

Ski classic (Al) 1:10:00
ahr:124 max:158 (injured)

Friday Dec 14, 2007 #

Ski classic long (Al) 2:13:44 [1]
ahr:120 max:151 (injured)

Ski classic long (Al) 1:33:05 [1]
ahr:119 max:146 (injured)

Thursday Dec 13, 2007 #

Ski classic long (Al) 2:36:46 [1]
ahr:124 max:150 (injured)

Ski classic long (Al) 1:39:50 [1]
ahr:122 max:151 (injured)

Wednesday Dec 12, 2007 #

Exercise bike tempo (Al) 59:00
ahr:147 max:160 (injured)

Was going wetwest but didn't have time for that. Soon I'll go to Norway for skiing, I hope I'll be able to ski classic at least.

Tuesday Dec 11, 2007 #

Fysiken intervals (Al) 1:23:00
ahr:144 max:159 (injured)

6*8-2 on fysiken.

Monday Dec 10, 2007 #

Fysiken intervals (Al) 52:00
ahr:150 max:176 (injured)

4*4-3 on crosstrainer.

Fysiken (Al) 1:07:00 [1]
ahr:118 max:129 (injured)

Sunday Dec 9, 2007 #

Mountain Bike (Al) 1:44:00
ahr:118 max:156 (injured)

Before & after walking.

Forest walk (Al) 2:15:00
ahr:105 max:136 (injured)

Walked a 12km o-course set by Thierry. Funny course, but would have been funnier running it. I guess I have to be ashamed putting walking in training diary.. But it was actually tougher than I thought.

Strength/rehab (St) 27:00 [0]
(injured)

Fysiken (Al) 40:00 [1]
(injured)

Before & after strength.

Saturday Dec 8, 2007 #

Note
(injured) (rest day)

As planned.

Friday Dec 7, 2007 #

Note
(rest day)

Decided together with sjukgymnast to rest totally for two days and then hopefully be able to do the amount of alternative training that I want (~16-17hrs/week). Next week club is going on skicamp and I want to be able to ski. I will wait another week until I try to run next time. Also, longing for winter holidays!

Thursday Dec 6, 2007 #

Mountain Bike (Al) 1:25:00 [1]
(injured)

At least 12 hrs of schoolwork during the day. Achilles better, but still bad.

Wednesday Dec 5, 2007 #

Exercise bike (Al) 1:20:00
(injured)

Mountain Bike (Al) 25:00 [1]
(injured)

Jogging 24:00 [1] 5.5 km (4:22 / km) +100m 4:00 / km
(injured)

Ran a bit. Felt good, but much worse afterwards. Decided to go & see sjukgymnast on thursday.

Tuesday Dec 4, 2007 #

Fysiken intervals 1:19:00
ahr:145 max:164 (injured)

10*5-1 with Johan. Very good training, quite high pulse for quite a long time and not very tired afterwards. And today I definately won, sweat pools under our bikes was like Pacific ocean compared to an alpine lake after a dry period.

Monday Dec 3, 2007 #

Fysiken intervals (Al) 37:00
ahr:147 max:173 (injured)

4*4-3 on crosstrainer. Maybe 4 is better than 5 after all, since it doesn't make you dead during the rest of the day.

Jogging (Run) 5:00 [1] 1.2 km (4:10 / km)
(injured)

Ran 5 min on treadmill. Achilles fine, has recovered quite well from saturday after all. But I just wanna turn the treadmill on 3.00-speed and push on increasing ascent as long as I can! Gaah. Well, I need to be patient...

Strength/rehab (St) 30:00 [0]
(injured)

Fysiken (Al) 35:00 [1]
(injured)

Before & after strength.

Sunday Dec 2, 2007 #

Note
(injured) (rest day)

Achilles felt significantly worse so I decided to take a rest day even if rest of body was fine. After all, I've been training quite a lot so I deserved that and a pizza..

Saturday Dec 1, 2007 #

Orienteering Middle (Run) 38:15 *** 4.0 km (9:34 / km) +150m 8:03 / km
spiked:7/9c (injured) shoes: Icebug Python

First orienteering since Smålandskavlen. Run middle speed, course took longer time than expected. Landed wrong after a jump and achilles worse after that.

Jogging warm up/down (Run) 6:00 [3] 1.0 km (6:00 / km)
(injured)

Fysiken intervals (Al) 1:16:00
ahr:133 max:154 (injured)

With Johan. Achilles not 100%. Will rest tomorrow.

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