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Training Log Archive: Kat

In the 7 days ending Mar 22, 2009:

activity # timemileskm+m
  Running5 2:47:26 14.08 22.65 330
  Strength Training2 1:50:00
  Stability5 1:10:00
  Cross-Training4 1:01:00
  Orienteering1 35:00
  Stretching4 20:00
  Total7 7:43:26 14.08 22.65 330
  [1-5]7 7:23:26

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MoTuWeThFrSaSu

Sunday Mar 22, 2009 #

Orienteering 35:00 [2]
shoes: 2008 VJ Integrators

Orienteering on Lunsen. Beautiful day, but very tough physically because of the deep snow in the forest. I wouldn't count this as quality technical training.

Running 23:00 [2]

Running on trails before/during/after. These were really icy, so also not incredibly fast, but much easier than running through the forest!

Saturday Mar 21, 2009 #

Running 41:11 [2] 7.03 km (5:51 / km)
ahr:139 max:157 shoes: 2008 VJ Integrators

Easy run in Stadsskogen while looking at the Boggs Mountain map and thinking about actions into and out of the control. My left knee was hurting at the back (feels slightly swollen there), which I think is all due to doing the hamstring exercises last week. Luckily, next week is an easy week, so hopefully the knee and hamstring will feel better at the end.

Stability 10:00 [1]

Friday Mar 20, 2009 #

Cross-Training (stepper level 7-8) 10:00 [2]

Strength Training 55:00 [1]

Usual stuff in the gym. As Jörgen suggested, I did squats half-standing on a board, and it was SO much better.

Stability 5:00 [1]

Eccentric exercises with 45 kgs today.

Stretching 5:00 [0]

Thursday Mar 19, 2009 #

Cross-Training 20:00 [2]

10 minutes biking beforehand (had lots of energy today), then 3 minutes erging and 7 minutes on the stepper afterward.

Running 20:00 intensity: (8:00 @3) + (4:00 @4) + (8:00 @5) 2.32 km (8:37 / km) +330m 5:02 / km
max:175 shoes: Asics Cumulus 2009

2x{1 minute run, 1 minute walk} at 15% grade, then the interval set:
4x{2 minutes run at 9.3 km/hr, 1 minute walk at 4.1 km/hr}
then 1 minute walk, 1 minute run at 12% grade and 10.4 km/hr, 2 minutes walk. The intervals felt almost easy today (relatively). I did not have to count down the seconds or struggle to not press the STOP button.

Stability 15:00 [1]

Only used 40 kg on the eccentric exercises today because I don't want to overdo it.

Stretching 5:00 [0]

Wednesday Mar 18, 2009 #

Cross-Training (biking/erg) 21:00 [2]

Biking before/after the appointment, and 3 minutes erging.

Stability 25:00 [1]

9th time seeing Jörgen today. He gave me some new exercises to do to help increase the mobility of my ankle joint. He also taped the foot again and stretched out my back.

Running 40:39 [3] 6.0 km (6:47 / km)
shoes: 2008 VJ Integrators

Easy run with Neil near KTH, mainly on the lit track trails. He gave me a map of the place so I could follow along. This was very different from doing an easy run in Stadsskogen, as the trail was like a roller-coaster, lots of 10-15 meter climbs.

Stretching 5:00 [0]

Note

I accepted a phD position at Yale starting this September, so I'll be back in the northeast for a while. Thanks to Will, Claire, and Clem for advice!
C • That's exciting! I'm tryin... 26

Tuesday Mar 17, 2009 #

Cross-Training (stepper, level 7-8) 10:00 [2]

Strength Training 55:00 [1]

I felt tired beforehand and even considered postponing this strength session again (originally planned to do this yesterday), but I did it anyway and actually felt really strong! Especially on the one-legged squats. Awesome.

Stability 15:00 [1]

Eccentric exercises with 50 kgs today. (I meant to use 40, but ended up with 50 by accident.)

Stretching 5:00 [0]

Monday Mar 16, 2009 #

Running 42:36 [2] 7.3 km (5:50 / km)
ahr:135 shoes: 2008 VJ Integrators

Easy run with Boris in Stadsskogen in the evening. Too dark to read a map. Felt kind of tired, left hamstring still sore, slight ache in the right knee, foot ok. Company was nice - helped the time go by.

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