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Training Log Archive: TereseO

In the 7 days ending Mar 15, 2009:

activity

time

miles

Orienteering

2:59:25

8.57

(20:55)

13.8

(13:00)

25 /

26c

96%

Other

1:19:33

Running

1:09:16

7.77

(8:55)

12.5

(5:32)

1 /

100%

Tisdagsbana

1:04:00

4.97

(12:52)

8.0

(8:00)

Strenght

1:01:00

Floorball

43:00

gym

20:00

Total

8:36:14

21.31

34.3

26 /

27c

96%

2:33

0:00

» now

Sunday Mar 15, 2009 #

Orienteering 1:01:00 [1] *** 4.5 km (13:33 / km)
ahr:146 max:177 spiked:6/6c shoes: Jalas Cross Control 04

My Night-O, but in daylight. Got some help to take in the controls.
Ran with Gåva the dog :) well.. pherhaps not ran, but jogged sometimes. Gåva was a bit slow started.

Running tempo 13:15 [4] *** 2.7 km (4:54 / km)
ahr:177 max:184 spiked:1/1c shoes: Jalas Cross Control 04

Ran out to get the last contols that Charlotte forgot. Realy heavy snow trugde, but I got forward!

Other 1:19:33 [4]
ahr:141 max:184 shoes: Brooks GTS Defyance

Middle strenght pass at F&S. fun :)
Heavy legs though.

Saturday Mar 14, 2009 #

Orienteering race 1:07:10 [5] *** 6.1 km (11:01 / km)
ahr:181 max:195 spiked:12/12c shoes: Jalas Cross Control 04

NC Sport Cup in Skepptuna. Went realy well, a bit dissapointed 'cuse I think I could have run faster a few times. But now I know what speed I can keep during a race, and I didn't got injuerd! :)

Thursday Mar 12, 2009 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:173 max:182 shoes: Icebug Navigator

Warm up 6min before the intervals and warm down 9min after the intervals.

Running intervals 34:30 [4] 5.6 km (6:10 / km)
ahr:176 max:190 shoes: Icebug Navigator

Intervals in Stadsskogen. Realy nice track and it went well to run.
Ran 2sets, 3-2-1min with 1min rest between every interval and 3min rest between the set.
After that I ran 1min with 0.5min rest. Ran 8½ of thoose.
My calfs where realy heavy 'cuse of the snowy and heavy running from tuesday and wednsday. Otherwise it went better then I expected.

Strenght intervals 36:00 [3]
ahr:135 max:159 shoes: Brooks GTS Defyance

Cirkelstrenght. tierd.

Floorball 43:00 [3]
ahr:161 max:182 shoes: Brooks GTS Defyance

So fun!

Wednesday Mar 11, 2009 #

Orienteering race 51:15 [5] **** 3.2 km (16:01 / km)
ahr:175 max:190 spiked:7/8c shoes: Jalas Cross Control 04

So heavy running! Lots of snow. But I had the fastest time at the short course, 7min before the one that finished in secound place.
Good strenght training to 'cuse of the snow. Nothing hurted when I ran and I didn't injured my self either. So that's good.
Hopefully the snow goes away soon!

Tuesday Mar 10, 2009 #

Tisdagsbana long 1:04:00 [4] 8.0 km (8:00 / km)
ahr:175 max:189 shoes: Jalas Cross Control 04

Snow, Snow, Snow. Realy heavy running 'cuse of the snow. That I don't like. Want to go back to Skåne where they don't have any snow.
Well well, hopefully the snow goes away here soon.
but back to the running, it went OK, nothing hurted so thats good. :)

Running warm up/down 6:31 [3] 1.2 km (5:26 / km)
ahr:172 max:182 shoes: Jalas Cross Control 04

warm up

Monday Mar 9, 2009 #

Note

The foot feels better today, think I'll train a session later today and see how it works.

Strenght 25:00 [2]
ahr:136 max:144 shoes: Brooks GTS Defyance

Easy strenght session at the gym.

gym intervals 20:00 [3]
ahr:169 max:188 shoes: Brooks GTS Defyance

Intervals on Cross Trainer at the gym. 60s levl.15 90s levl. 8.
The foot got a bit soar at the end but nothing worse.

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