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Training Log Archive: tisteln

In the 7 days ending Dec 21, 2008:

activity # timemileskm+m
  Running6 7:01:00 47.16(8:56) 75.9(5:33)
  Cirkelträning3 2:50:00
  Innebandy1 30:00
  Total7 10:21:00 47.16 75.9

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Sunday Dec 21, 2008 #

Running 48:00 [3] 8.0 km (6:00 / km)
shoes: Trainers 2008-2010

Rosalind discovered on her run yesterday that it doesn't take too long to run into Leksand, so we decided to run to circuits. Twas a nice thin layer of snow again and a sunny day, but pretty cold. Good warm up for circuits.
C • Hey ..... 1

Cirkelträning 50:00 [3]
shoes: Trainers 2008-2010

Sunday circuits, just 4 of us there but the same as usual.

Innebandy 30:00 [2]
shoes: Trainers 2008-2010

Played 30 mins of innebandy(floorball) after circuits this week. Good fun and a decent workout!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Trainers 2008-2010

Jog to Leksand station then jog from Insjön station back to the flat. The end of a good hard weeks training!

Saturday Dec 20, 2008 #

Running 1:34:00 [4] 19.0 km (4:57 / km)
shoes: Trainers 2008-2010

Long run from the flat east around the lake through Ostra Rönnäs to Leksand Station. All on roads, but not used by many cars. A snow shower in the morning left a nice thin layer of fresh snow on the roads that was nice to run on, so trainers were good. Felt pretty good and it was a nice run!

Running warm up/down 22:00 [2] 3.0 km (7:20 / km)
shoes: Trainers 2008-2010

Warm down while waiting on the train back towards Tibble for 8 mins then back to the station, and a 6 min jog from Insjön station back to the flat. Good to run to a different destination for a change instead of retracing the same steps back again.

Friday Dec 19, 2008 #

Cirkelträning (Boat Club) 1:00:00 [3]
shoes: Trainers 2008-2010

Boat club circuits, the same as usual. Felt fine for it all.

Thursday Dec 18, 2008 #

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Trainers 2008-2010

Warm up jog from the flat south to the start of the forest road with Rosalind. Decided to wear trainers,and they worked well for the warm up as most of the ice had melted from the road.

Running intervals 21:00 [5] 4.2 km (5:00 / km)
shoes: Trainers 2008-2010

Ran 6x 3min intervals with 1min recovery. 3 away from Insjön and 3 back. There was a fair bit of snow on the track, a good 6 inches, but it was hard. So the trainers were pretty bad, every few steps one foot would slip away to the side. It got really annoying, but the session was probably just as hard a session, just using other muscles. So managed an average of 700m for each one over the 6 of them.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Trainers 2008-2010

Jog with Rosalind back to the flat.

Wednesday Dec 17, 2008 #

Running 28:00 [2] 3.0 km (9:20 / km)
shoes: O-Shoes (Old)

Easy jog around the streets of Insjön from the flat. Decided to see some things i hadn't seen yet, like the maypole at the top of the hill. 15mins of stretching in the flat afterwards (not included in time).

Cirkelträning 1:00:00 [3]
shoes: Trainers 2008-2010

Aerobic style circuirts, same session as usual, felt fine.

Tuesday Dec 16, 2008 #

Running warm up/down 13:00 [3] 1.5 km (8:40 / km)
shoes: O-Shoes (Old)

Warm up jog from Källan west to the bottom of the hill leading to the Ridklubb. Only 4 of us, so decided to do a hill session instead of flat intervals. Was icy so used o-shoes even although running on roads.

Running intervals (Hill Reps) 21:00 [5] 5.6 km (3:45 / km)
shoes: O-Shoes (Old)

7x3min hill reps, roughly, as marked the spot after the first one where you reached then just kept going to that spot. Felt pretty rubbish on the first one, but got better and think times were really similar. Wasn't all uphill, the last 150ish meters were flat.

Running intervals 21:00 [2] 5.6 km (3:45 / km)
shoes: O-Shoes (Old)

The jogs back down the hills. Guessing for argument's sake they took 3 mins also, total session time is correct.

Running warm up/down 13:00 [2] 1.5 km (8:40 / km)
shoes: O-Shoes (Old)

Jog back to Källan.

Monday Dec 15, 2008 #

Running 37:00 [4] 7.0 km (5:17 / km)
shoes: Trainers 2008-2010

Was going to do a long run, but was going out during the day, so decided to do two smaller faster runs. The first in the morning from the flat south then southeast and a short loop behind the houses at Sätergläntan and back. Pushing reasonably hard, a little bit of it in deep snow. Felt pretty good.

Running 1:00:00 [4] 11.5 km (5:13 / km)
shoes: Trainers 2008-2010

Part 2 of the long run, south from the flat into the forest then the loop up the hill, quite a long steady climb for over 1km and past the forest cabins then back down to join the road further south. Then all the way back north to the flat. Felt alright, the snow was really annoying though, difficult to get a decent grip on the forest roads. Managed just under an hour.

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