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Training Log Archive: Swedesport

In the 7 days ending Mar 6, 2011:

activity # timemileskm+m
  Running9 7:36:00 4.97 8.0
  Strength2 1:15:00
  Spänst1 51:00
  Orienteering1 37:0020 /20c100%
  Total11 10:19:00 4.97 8.020 /20c100%

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

Running 1:07:00 [2]
shoes: Saucony Paramount

Long run from gärdet out around universitiet and norra djurgården forest. Really nice day also.

Saturday Mar 5, 2011 #

Orienteering 37:00 [4] ***
spiked:20/20c shoes: Icebug Spirit

We ran 3 night orienteering loops around bosön with about 2 min rest

1st: 12min 6/7
2nd: 10min 8/8
3rd: 9min 6/7
5 PM

Running 41:00 [2]
shoes: Icebug Spirit

Friday Mar 4, 2011 #

10 AM

Strength 50:00 [2]
shoes: Saucony Fastswitch

Leg and hip strength plus some core strength

Running warm up/down 15:00 [1]
shoes: Saucony Fastswitch

warm up 15min

Thursday Mar 3, 2011 #

9 AM

Running warm up/down 30:00 [1]
shoes: Saucony kinvara

Warm up 15min warm down 15min

Running intervals 18:00 [5]
shoes: Saucony kinvara

This morning we had intervals at bosön. Its was (4*800 1minR)2 sets with 3min set R.

400m: 67sec
400m: 65
400m: 64
400m: 64

400m: 66
400m: 66
400m: 67
400m: 65

These intervals where extremely hard especially the last set. after about 120-150m the lactate just kicks in. Was happy with my times and was able to get on the back of fredrik the entire time.
6 PM

Running 55:00 [2] 8.0 km (6:53 / km)
shoes: Icebug Spirit

Ran the reflex course from säcka. there was old tracks all the way around but still quiet alot of deep snow.

Wednesday Mar 2, 2011 #

9 AM

Running 37:00 [2]
shoes: Saucony Paramount

Went for a easy recovery run with filip today after last nights intervals.
4 PM

Running 2:01:00 [2]
shoes: Icebug Spirit

Ran löwerunda tonight weather was really nice. stopped along the way to slide down the bobsled track.

Tuesday Mar 1, 2011 #

6 PM

Running intervals 30:00 [1]
shoes: Saucony kinvara

warm up (15min) warm down (15min)

Running intervals 31:00 [4]
shoes: Saucony kinvara

Intervals tonight consisted of on long pyramid set with 1min rest best each interval. I was taking these easy as intervals go tonight I have been feeling a little tired since coming back from turkey. you could call these lactate threshold intervals apart from the last one which i felt obliged to give Näsman a run for his money.

400m: 1.12
600m: 1.51
800m: 2.33
1000m: 3.15
1200m: 4.01
1000m: 3.19
800m: 2.38
600m: 1.58
400m: 1.07

I was happy enough when I finished but was unable to keep to same times in the way back down as the way up without going over my lactate threshold. Which i suppose is not suprising as one gets more tired as the session goes on and the 1min rest is eaten up quicker then one would like.

Monday Feb 28, 2011 #

Spänst 51:00 [3]
shoes: Saucony Fastswitch

Did some new drills at the start that filip showed us. not as much hurdle drills today. We will also now have Anders Gärderud (former Olympic champion and former WR holder at 3000m steeplechase) looking at us and giving us some tips during this session every week.

Strength 25:00 [2]
shoes: Saucony Fastswitch

Did the same core exercises as usual but now longer time on each one.
9 AM

Running warm up/down 11:00 [1]
shoes: Saucony Fastswitch

Warm up before running drills and core strength.

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