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Training Log Archive: Cat T

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running - easy13 8:31:00
  S&C 3 1:05:00
  Running - hard2 1:00:00
  Orienteering - easy1 48:00
  Orienteering - hard1 32:00
  Total15 11:56:00

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MoTuWeThFrSaSu

Sunday Nov 12 #

Note

glad this week was less intense so i could get over being run down last week. also a bit less volume but because there wasnt much in terrain the km-age was about normal. i want to get out more in terrain next week now my foot arch has sorted itself out somewhat, need to keep managing it a bit and make sure i keep the quality over the next weeks when the volume should increase a little (tho i think the toughest weeks should be in the new year)
11 AM

Orienteering - hard 32:00 [4]
shoes: Inov-8 XTalon 212 April 2017

"Shortened long distance" from near Stadion. Quite easy course but i was trying hard to push, which didnt feel so easy with yesterday in my legs, so i still wiggled into the harder controls.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 April 2017

No warm down, got chatting to Anna then just wanted to be inside

Saturday Nov 11 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - July 2017

More spårvägen intervals round stora skuggan. 2x 6-5-4min, 1min recovery all the way through. Still getting used to the feeling for these, and how much i can push. Not always a great surface for speed but i think the effort was about right, got in a decent amount of suffering anyway.

Running - easy warm up/down 38:00 [2]
shoes: Saucony Kinvara - July 2017

Once again i was thoroughly dropped on the warm down
8 PM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - July 2017

Evening constitutional once the rugby had finished, had hökarängen all to myself :-)

Friday Nov 10 #

8 AM

Running - easy 1:15:00 [2]
shoes: Saucony Kinvara - July 2017

Easy snösätra feat. Off-piste diversion then set of drills and strides at IP. Need to get a bit more flexible.
3 PM

Running - easy 47:00 [2]
shoes: Saucony Kinvara - July 2017

Enjoyed another explore from stadion, found a really nice elljusspår.

S&C 20:00 [1]

Gym after. Then a good stretch.

Thursday Nov 9 #

8 AM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - July 2017

easy Ågesta. lots of trees by the water are under attack from the local beavers, never realised that they fully look like in cartoons when theyve been gnawed away.
2 PM

Orienteering - easy 48:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Easy o in Ågesta, a bit of extra terrain in the nicest bits. Just as the light was going. Good where i applied myself enough to plan properly. Left a nice slice of r hand on the granite at the last control, manky.

Running - easy warm up/down 23:00 [2]
shoes: Inov-8 XTalon 212 April 2017

6 PM

S&C 15:00 [1]

mainly core

Wednesday Nov 8 #

8 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - July 2017

easy skating about by the lake then onto the track for some jumping about.
11 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara - July 2017

Took a new group from hjorthagen. bit more stressful when im not so familiar with the group, that bit of town and needed to find a suitable hill to run up.

Tuesday Nov 7 #

11 AM

Running - easy 39:00 [2]
shoes: Saucony Kinvara - July 2017

more recovery, bridges route and then back from centrum with shopping. couldnt get out til later cos i had a work deadline and it had warmed up a bit but still got a nasty shock wading through the flooded bit of the path on näset, transparent layer of ice on top. brr.

managed not to be too hungry this morning, maybe okay to push up to threshold this evening.
6 PM

Running - hard tempo 30:00 [4]
shoes: Saucony Kinvara - July 2017

Tempo round gubbängen and tallkrogen. Winter feeling hit and ive been a bit down so just got this done and made it simple rather than trying to join up with club intervals for some of it, and tried to relax into it. I think im recovered though, good feedback that my speed was about the same as with the group in other weeks, it didnt feel hard and there was quite a lot of ice and road crossing logistics to take into account. Nice to feel more back on track, just need to keep on top of everything.

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - July 2017

Monday Nov 6 #

8 AM

Running - easy 33:00 [1]
shoes: Saucony Kinvara - July 2017

Small morning jog. Ive still not caught up with eating and been having to dig into reserves i dont really have. Starving all the time! Again slept badly cos i was hungry, so im not going to train anything harder or longer than this until im back to normal.
3 PM

S&C 30:00 [1]

easy stuff at home
5 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara - July 2017

Easy hökarängen. Feeling a bit more normal, will keep playing it by ear.

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