Training Log Archive: FocusIn the 7 days ending Feb 6, 2011:
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Sunday Feb 6, 2011 #
10 AM
Orienteering long 59:49 [2] 7.23 km (8:16 / km)
shoes: Asics gel-1140 #4
Long Järla run today. Not many came. Just 3 guys, Kollberg and Wester and 3 girls, two Janssons and whatshername.
I wasn't paying close attention to the map, just a little here and there. But it was terrain running in the bloody snow! Man i cannot wait for it to go. But wouldn't trade back my Stockholm job for a Riviera job just yet.. No way.
I wasn't paying close attention to the map, just a little here and there. But it was terrain running in the bloody snow! Man i cannot wait for it to go. But wouldn't trade back my Stockholm job for a Riviera job just yet.. No way.
Trails long 1:00:11 [2] 8.45 km (7:07 / km)
shoes: Asics gel-1140 #4
I left the group to run on the frozen lakes which were so cool because the sun was shining bright and everyone was skating and skiing there.
Stretching 3:30 [0]
6 PM
S & C 30:30 [0]
I skipped the leg work.
Saturday Feb 5, 2011 #
10 AM
Track warm up/down 15:24 [1] 2.03 km (7:35 / km)
shoes: Asics gel-1140 #4
Track intervals 15:56 [5] 5.0 km (3:11 / km)
shoes: Adidas Adizero
Indoor track intervals with Järla.
The training was to be 6 x 1000m with 1.5min rest. And a 3min rest between the 3rd and 4th. I did five 1000s since i've still got new shoes and the track is new to me.
1. 3:07
2. 3:05
3. 3:12
4. 3:11
5. 3.21
The training was to be 6 x 1000m with 1.5min rest. And a 3min rest between the 3rd and 4th. I did five 1000s since i've still got new shoes and the track is new to me.
1. 3:07
2. 3:05
3. 3:12
4. 3:11
5. 3.21
Track warm up/down 18:02 [1] 2.22 km (8:07 / km)
shoes: Asics gel-1140 #4
Stretching 4:00 [0]
7 PM
Note
I went to the guym this evening to find my 5 rep maximum for the 7 exercises Ed gave me. Long story short i had some questions and i'll just wait until Tuesday to ask the PT that i have a session booked with. Will keep going with the old phase until then. But wasn't in the mood for switching the s+c plan to it this evening since i was prepared for heavy lifting and lots of rest, not the opposite workout.
Oh well at least i got my arse out the door and made the effort because i had to move a few things with Andrew to my place frpm 5-6pm and that tired me. Among other things: one couch and four flights of stairs later i now have a proper living room! The house warming plans are starting now.
Cheers Andrew!
Oh well at least i got my arse out the door and made the effort because i had to move a few things with Andrew to my place frpm 5-6pm and that tired me. Among other things: one couch and four flights of stairs later i now have a proper living room! The house warming plans are starting now.
Cheers Andrew!
Friday Feb 4, 2011 #
Note
(rest day)
Thursday Feb 3, 2011 #
8 AM
S & C 36:40 [0]
I'm getting slightly stale on this program. Looking forward to Saturdays changed one.
My knee is fine. Maybe a slight bruise, realllllly slight, but it's pretty much gone and i don't feel it at all. It's good i didn't do the heavy gym program yesterday, just in case, because it was a little sore still.
My knee is fine. Maybe a slight bruise, realllllly slight, but it's pretty much gone and i don't feel it at all. It's good i didn't do the heavy gym program yesterday, just in case, because it was a little sore still.
6 PM
Road warm up/down 8:33 [2] 1.61 km (5:19 / km)
shoes: Asics gel-1140 #4
Road intervals 31:17 6.63 km (4:43 / km)
shoes: Asics gel-1140 #4
Järla hill reps up to the two towers. It's about 2mins up and then we jog back down to recover. The hill was nice, gradual at beginning, then steepens up, then flattens out. The guys tended to loose speed at the flat part.
I ran 7, Arvid and Hemmyr 8, Kollberg 9 and Beybum 10. There were other people but they ran less. And Axel ran the first 4 real fast. I was going 80% on the first 5 and then upped it a tiny bit to 90% i guess for the last two. Trying to open my legs up the steep part.
1 - 2:00, 500m
2 - 1:58
3 - 1:56
4 - 1:51
5 - 1:56
6 - 1:46
7 - 1:51
Feeling good tonight. Wasn't looking to destroy the intervals but just get a nice hard session in as a build up for next month and then get an introduction of brain mush on the last two. The calves were a little sore on the warm up but went away very early on in the session.
I ran 7, Arvid and Hemmyr 8, Kollberg 9 and Beybum 10. There were other people but they ran less. And Axel ran the first 4 real fast. I was going 80% on the first 5 and then upped it a tiny bit to 90% i guess for the last two. Trying to open my legs up the steep part.
1 - 2:00, 500m
2 - 1:58
3 - 1:56
4 - 1:51
5 - 1:56
6 - 1:46
7 - 1:51
Feeling good tonight. Wasn't looking to destroy the intervals but just get a nice hard session in as a build up for next month and then get an introduction of brain mush on the last two. The calves were a little sore on the warm up but went away very early on in the session.
Road warm up/down 25:37 [1] 3.48 km (7:22 / km)
shoes: Asics gel-1140 #4
Stretching 3:30 [0]
Wednesday Feb 2, 2011 #
Note
Knee is a little bit better.
Went to the gym today at lunch. When i was about to start the s+c i calculated it might take me 2 hours for the session! Because i'm searching for my 5 rep maximum. So there's alot of testing and resting. I decided i'd do it on Saturday instead. I spent some time talking to a personal trainer too so i hadn't enough time for training and had to get back to the office. I hope i'll get up early tomorrow and do the s+c then instead. Just a regular 4 sets of the old program i've been doing.
Went to the gym today at lunch. When i was about to start the s+c i calculated it might take me 2 hours for the session! Because i'm searching for my 5 rep maximum. So there's alot of testing and resting. I decided i'd do it on Saturday instead. I spent some time talking to a personal trainer too so i hadn't enough time for training and had to get back to the office. I hope i'll get up early tomorrow and do the s+c then instead. Just a regular 4 sets of the old program i've been doing.
7 PM
Grass / road 1:05:00 12.46 km (5:13 / km)
shoes: Asics gel-1140 #4
Not much snow on the paths and the snowy trails are too icy to call them trails. Felt like a road run tonight.
Stretching 3:30 [0]
Tuesday Feb 1, 2011 #
11 AM
Note
(injured)
Knee is sore. Could get away with it on a run tonight though.
Had a 30min massage in work to hopefully get some improvement in my back. A happy back is a happy worker. He also showed me how to massage the insertion point for my soleus into my shin. So fingers crossed when i do that tonight on my left one it should help me restore my shitty shin/calf into shape.
Had a 30min massage in work to hopefully get some improvement in my back. A happy back is a happy worker. He also showed me how to massage the insertion point for my soleus into my shin. So fingers crossed when i do that tonight on my left one it should help me restore my shitty shin/calf into shape.
7 PM
Grass / road long 1:35:00 [2]
shoes: Asics gel-1140 #4
I decided during the day to do 80mins on the gym bike instead of a 90minute run because my knee was a little sore. Then when i got home i thought it would be ok for a run so aimed for 60minutes.
Stretching 3:30 [0]
Monday Jan 31, 2011 #
Note
Shins are feeling fine. The right one is back to normal (it was the bad one a week ago). I figured out how to massage the right shin from a painful state to a pain free state. The left one i still have to crack. It's got this tight spot in the soleus muscle i can't loosen and the painful part on the shin bone is over a slight indent in the bone. I'm going to win. Shut up shins!
1 PM
Stationary cycling 30:00 [2]
7 PM
S & C 50:00 [0]
Järla circuits again in the Järla hall. I might not be doing much more of these. Maybe i'll hit the gym 3 times a week with Eds program instead. Maybe only returning to circuits on easy weeks or if i'm loosing the focus in the gym.
Wore the adidas flats today.
Wore the adidas flats today.
Stretching 5:00 [0]
I was trying to make an early bus and slipped in the shower on my left side. I was on the floor before i knew i had fallen. Left side of my knee got the hit. Maybe it has the slightest little pain but it's nothing. It wasn't a bad fall at all, but no fall at all would be better.. Icing it anyway just in case.