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Training Log Archive: emil

In the 7 days ending Dec 16, 2007:

activity

time

miles

Trail/Terrain Running

3:45:25

25.17

(8:57)

40.5

(5:34)

Orienteering

3:31:05

25.17

(8:23)

40.5

(5:13)

69 /

88c

78%

Road/Track Running

1:21:00

9.94

(8:09)

16.0

(5:04)

Running drills

10:00

Total

8:47:30

60.27

97.0

69 /

88c

78%

[1-5]

8:37:30

averages - sleep:16 weight:60kg

2:20

0:00

» now

Saturday Dec 15, 2007 #

Orienteering tempo (Technical training) 35:00 [5] ***** 5.5 km (6:22 / km)
spiked:13/17c shoes: VJ Magnum Spike

Race on a very detailed map.
Controls: 1'45sec, 1'30sec, 2'15sec

Road/Track Running warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: VJ Magnum Spike

Orienteering race (Night-O) 50:00 [4] ***** 8.0 km (6:15 / km)
spiked:14/18c shoes: VJ Magnum Spike

Racing at night. Did a chasing start with the Lidingöboys. I started last, caught them after the first half, but then had some major mistakes. Didn´t finish the full length of the courser, since I had to catch the ferry back to Sthlm.
Controls: 1'5min, 1'90sec, 1'30sec, 2'15sec

Trail/Terrain Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: VJ Magnum Spike

Friday Dec 14, 2007 #

Orienteering (Night-O) 1:10:00 [3] ***** 10.0 km (7:00 / km)
shoes: VJ Magnum Spike

Training camp Åland
Night-O. Hung some controls out for the rest of the bunch.

Trail/Terrain Running warm up/down 35:00 [3] ***** 5.0 km (7:00 / km)
shoes: VJ Magnum Spike

Thursday Dec 13, 2007 #

Trail/Terrain Running long (distance run) 1:20:00 [3] 13.0 km (6:09 / km)
shoes: Saucony Triumph 4

Wednesday Dec 12, 2007 #

Orienteering race (Night-O) 1:05 [5] ***** 9.5 km (7 / km)
spiked:18/25c shoes: VJ Magnum Spike

controls: 1'mispunch, 1'120sec, 1'60sec, 2'45sec, 1'30sec, 1'15sec
twisted my ancle again right at the start. still able to run, but hurting a bit.

Trail/Terrain Running warm up/down 25 [3] 4.0 km (6 / km)
shoes: VJ Magnum Spike

Tuesday Dec 11, 2007 #

Road/Track Running intervals (club intervals) 36:00 [5] 9.0 km (4:00 / km)
slept:7.0 weight:60kg shoes: Saucony Tangent 3

Orienteering (middle distance) 55:00 [3] ***** 7.5 km (7:20 / km)
spiked:24/28c slept:7.0 weight:60kg shoes: VJ Magnum Spike

Road/Track Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony Tangent 3

Running drills 10:00 [0]
slept:8.0 shoes: Saucony Tangent 3

Monday Dec 10, 2007 #

Trail/Terrain Running long (long distance) 1:30:00 [2] 15.0 km (6:00 / km)
slept:10.0 weight:60kg shoes: Saucony Omni 5 TR

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