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Training Log Archive: Focus

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Grass / road / trails18 16:14:26
  Grass / road / trails / terrain3 5:15:00
  Grass / road9 4:35:23
  Road8 2:58:42
  S + C - core + upperbody4 2:06:00
  S + C - full body3 1:43:54
  NightO3 1:31:04
  Trails1 33:12
  Track1 20:35
  S + C - core1 5:25
  Total33 35:23:41
  [1-5]33 31:28:22

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Wednesday Nov 30, 2011 #

12 PM

Grass / road / trails 1:30:00 [2]

Tuesday Nov 29, 2011 #

6 PM

Grass / road / trails 30:00 [2]

Monday Nov 28, 2011 #

12 PM

Road warm up/down 10:00 [2]

S + C - core + upperbody 32:00 [0]

Road warm up/down 5:15 [2]

6 PM

Grass / road warm up/down 24:00 [2]

Trails intervals 33:12 intensity: (1:30 @1) + (31:42 @4)

3 x 3km on Bjorkhagen trails.

Grass / road / trails warm up/down 24:52 [2]

Sunday Nov 27, 2011 #

1 PM

Grass / road / trails 1:52:00 [2]

Saturday Nov 26, 2011 #

5 PM

Road warm up/down 15:00 [2]

S + C - full body 27:00 [0]

Road 21:10 [2]

Friday Nov 25, 2011 #

Note
(rest day)

Thursday Nov 24, 2011 #

6 PM

Grass / road / trails warm up/down 18:31 [2]

Track 20:35 intensity: (11:45 @3) + (8:50 @4)

Grass / road warm up/down 24:26 [2]

Wednesday Nov 23, 2011 #

12 PM

Road warm up/down 10:00 [2]

S + C - core + upperbody 30:00 [0]

Road warm up/down 11:00 [2]

7 PM

Grass / road / trails 1:00:00 [2]

Tuesday Nov 22, 2011 #

7 PM

Grass / road / trails 55:00 [2]

Monday Nov 21, 2011 #

7 PM

Grass / road / trails 55:00 [2]

Sunday Nov 20, 2011 #

6 PM

Grass / road 40:00 [2]

Saturday Nov 19, 2011 #

Note
(sick) (rest day)

Friday Nov 18, 2011 #

10 AM

Note

Felt the legs and knees briefly this morning. My back was pretty tight for our morning meeting in work. I had a back massage afterwards which has helped. I'll face the decision to run after work so. It'll probably be the same conditions as yesterday and it's hard to decide on running because i don't have a temperature. I'm just run down a bit from training and working hard recently. Starting to dream of christmas week forest runs in Ireland.
1 PM

Note
(sick) (rest day)

Calling this one early. Legs are tired from walking at lunch. They feel like they did this time yesterday. Rest is needed.

Thursday Nov 17, 2011 #

7 PM

Grass / road 28:00 [2]
(sick)

I felt sore all day. Got a little better near the end of day and thought a short jog would be ok. I hummed and hawed at the door before I started. Decided to try it. Got pain in my calves and knees half way like last night. But no problem with my back. Shouldn't have run in hindsight.

Wednesday Nov 16, 2011 #

7 PM

Grass / road / trails warm up/down 11:37 [2]

NightO 31:00 [4]

I ran mila by night up near Taby. I felt some pain in my legs and back all during the day but decided that it was just in my head. I felt the pain on the warm up and beginning of the race but just decided to ignore it completely and just finish the race. I had to cut the speed off at 30mins and then shortly after the pain just wasn't decreasing like you'd think when you aren't pushing it. It then felt more like sickness pain, in my lower back, calves and knees specifically. So i decided to jog home. Unfortunately from the furthest point on the course. If it wasn't so cold i'd have walked.
I half enjoyed the nightO. I had a mistake or two here and there of course. But i probably shouldn't be racing nightO just yet. I've alot of training to do on it before i can start running fast at night. I'll look at training my night to help me better at day O. I don't know if i'll ever feel good at running a competitive race at night. Time will tell and there's plenty of it until April.

Grass / road / trails warm up/down 23:55 [2]

Tuesday Nov 15, 2011 #

7 PM

Grass / road / trails 50:00 [2]

Monday Nov 14, 2011 #

Note
(rest day)

Sunday Nov 13, 2011 #

2 PM

Grass / road / trails / terrain 2:00:00 [2]

Saturday Nov 12, 2011 #

11 AM

Road warm up/down 15:00 [2]

S + C - full body 39:14 [0]

Road warm up/down 16:20 [2]

5 PM

Grass / road / trails / terrain 1:15:00 intensity: (55:00 @2) + (20:00 @3)

Short nightO course in the middle.

Friday Nov 11, 2011 #

10 AM

Note

Stretching is boring as fuck.
Oh and my boobs hurt.
6 PM

Grass / road / trails 50:00 [2]

Thursday Nov 10, 2011 #

12 PM

Grass / road warm up/down 5:00 [2]

S + C - core + upperbody 39:00 [0]

Grass / road 25:20 [2]

6 PM

Road warm up/down 4:45 [2]

NightO 41:41 [4]

Jarla did a mass start gaffled course finishing at the clubhouse where we had our elite meeting for the 2012 season. I got a lend of a powerful Silva lamp until Tiomila. Running with it tonight was like something between dayO and nightO. Got some tips from Vister for nightOing. Every step tonight was fun because of this torch. Training for night actually seems like something fun.
C • Martin? 7

Grass / road / trails warm up/down 25:25 [2]

Wednesday Nov 9, 2011 #

11 AM

Grass / road / trails 30:00 [2]

6 PM

Grass / road / trails 1:30:00 [2]

Tuesday Nov 8, 2011 #

Note
(rest day)

Monday Nov 7, 2011 #

7 AM

Road 20:00 [2]

S + C - core 5:25 [0]

6 PM

Grass / road / trails warm up/down 28:06 [2]

Grass / road / trails intervals 25:00 intensity: (3:00 @1) + (22:00 @4)

Grass / road warm up/down 24:15 [2]

Sunday Nov 6, 2011 #

11 AM

Grass / road / trails / terrain 2:00:00 [2]

I reran last nights short training.
C • It took longer the second time around... 5

Saturday Nov 5, 2011 #

10 AM

Road warm up/down 15:00 [2]

S + C - full body 37:40 [0]

Not including 15mins of rest time in the last main leg weights section. Might try functional training for the circuits section.

Road warm up/down 15:00 [2]

6 PM

Grass / road warm up/down 18:21 [2]

NightO 18:23 [3]

Grass / road warm up/down 23:16 [2]

Friday Nov 4, 2011 #

5 PM

Grass / road / trails 1:10:00 [2]

Tuesdays run. Half day in work today. Slept after lunch. Sweeeeeett.

Thursday Nov 3, 2011 #

8 AM

Road 20:12 [2]

6 PM

Grass / road warm up/down 18:00 [2]

Grass / road / trails 20:00 [3]

Couldn't find the group tonight.

Grass / road / trails intervals 15:00 intensity: (3:00 @1) + (12:00 @4)

Ran the end of the session when i found them.

Grass / road warm up/down 24:30 [2]

Wednesday Nov 2, 2011 #

8 AM

Grass / road warm up/down 15:00 [2]

S + C - core + upperbody 25:00 [0]

Grass / road warm up/down 5:15 [2]

6 PM

Grass / road / trails 1:30:00 [2]

Tuesday Nov 1, 2011 #

6 PM

Note
(rest day)

Work.

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