Training Log Archive: evIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
11 AM
orienteering 1:00:00 [3]
Calf felt a lot better today after massaging for about two hours and only using for about for about 10 steps yesterday(couch-coffee-couch-repeat). So went out with Thomas and Anton and ran the jwoc 2008 middle course this morning. Cracker map, terrain, course and morning. Good session. Would have won the gold medal but we couldnt run down the finish chute as it was on a rifle range and they hadn't closed it for us ;-)
5 PM
orienteering 1:10:00 [3]
Calf was struggling but the terrain was really nice and I was orienteering well so I didn't want to pull the pin on the session. Got around well but not sure if the calf will survive tomorrow
Saturday Mar 30, 2013 #
Note
(injured)
Calf has flared up after yesterday, so having to skip the race down here today. Think I might have to pull the finger out and get to a physio or something next week. Hope it settles down so I can get out for a run tomorrow as the terrain down here is great.
Friday Mar 29, 2013 #
11 AM
orienteering 49:00 [3]
Middle distance training near goteborg. I was terrible
12 PM
Running warm up/down 15:00 [3]
3 PM
orienteering 1:05:00 [3]
long training. I was a bit better this afternoon although calf started to play up a bit and the extra strong Mexicana I had last night was giving me hell
Thursday Mar 28, 2013 #
11 AM
Running 30:00 [3]
lunchtime jog. really nice day, off to malungs easter training camp in goteborg tonight.
Wednesday Mar 27, 2013 #
8 PM
Running 1:05:00 [3]
Pool running intervals, 2monnas. Was planning some swimming after. But no time
Tuesday Mar 26, 2013 #
6 PM
Running 45:00 [3]
Did half an intervals session on the treadmill, but the calf was still a bit sore
7 PM
S & C Exercises 40:00 [3]
Sore squats lunges weights.
Monday Mar 25, 2013 #
7 PM
Running 55:00 [3]
pool running. 2x monna. got pool running chaffage
8 PM
S & C Exercises 45:00 [3]
planks, squats, lunges, calf raises ect. with weights
Sunday Mar 24, 2013 #
8 AM
Running 1:15:00 [3]
Morning jog with nick around hammerby.. Nice morning.. Really light these days even though its still pretty cold and icy out
Saturday Mar 23, 2013 #
4 PM
Running 1:00:00 [3]
pool running. 2 monas Jules style
5 PM
S & C Exercises 30:00 [3]
Core, squats, lunges
Friday Mar 22, 2013 #
swimming 1:05:00 [3]
A few less people in the pool tonight so I could do intervals. Did 40mins then 7x100m.an hour is a lot of laps in a 25m pool
was told by the boys at work today that Stockholm is about to break the record for the longest march cold snap (days where the maximum is below zero).
was told by the boys at work today that Stockholm is about to break the record for the longest march cold snap (days where the maximum is below zero).
Thursday Mar 21, 2013 #
6 PM
Running (pool running) 1:00:00 [3]
With Jules. 2 monas. First time pool running. Cant believe its not an Olympic event
7 PM
S & C Exercises 25:00 [3]
Wednesday Mar 20, 2013 #
7 PM
Running 1:05:00 [3]
Monday Mar 18, 2013 #
7 PM
swimming 1:00:00 [3]
Solid swim for the first time in at least 9 months. Think ill be sore tomorrow, felt great to be out swimming again. Jules and fel were having a pool running date while I was swimming.
8 PM
S & C Exercises 15:00 [3]
Snowing heavily as I left the gym. Just when you think winter might be dead the prick coughs up another 15cm of snow
Sunday Mar 17, 2013 #
Running 45:00 [3] 9.6 km (4:41 / km)
Meant to be a long run with nick and Jules but the calf was too sore
Saturday Mar 16, 2013 #
Running warm up/down 30:00 [3]
10 AM
orienteering 1:10:00 [3]
Long too Mila training with ok linne. Lots of snow. Tough
3 PM
orienteering 40:00 [3]
More snow. I made an error at 3 and got a little tired and emotional jogged around
Friday Mar 15, 2013 #
6 PM
Running 35:00 [3] 7.5 km (4:40 / km)
Left calf a bit sore
Thursday Mar 14, 2013 #
7 PM
Running intervals 1:13:00 [3] 17.5 km (4:10 / km)
Progressive tempo session on the tready at eriksdalsbadet with Jules (20 mins warm up 10mins@3.40, 10mins@3.30, 5mins@3.20, 5mins@3.10, 20 min cool down). Kernackered. The bottomless Fanta at subway skanstull is currently going down a treat.
Wednesday Mar 13, 2013 #
6 PM
Running 1:28:00 [3] 20.0 km (4:24 / km)
Good crew of Erik, Ralph, nick and jules running from Jules tonight.
Tuesday Mar 12, 2013 #
Running 1:02:00 [3] 14.5 km (4:17 / km)
Rubbish session at the indoor track.. Legs were heavy as and the pins were tight only got through 4kms. (13,13,11,11).
Monday Mar 11, 2013 #
6 PM
Running 1:02:00 [3] 13.2 km (4:42 / km)
Ran with Jules from his place out to Alta and back. Cold as fuck. Good company but. Main conversation topic of the run was matt partons return to AP and other matt parton related issues.
Sunday Mar 10, 2013 #
2 PM
Running 1:54:00 [3]
Long run with Erik from my place in sodermalm out through hammerbyhjoden out to älta and back.
Saturday Mar 9, 2013 #
4 PM
orienteering 54:30 [3] 7.9 km (6:54 / km)
Tio Mila training with the lidingo boys out near jarfalla. Shitloads of snow and pretty cold (-8). Although, after reading blairs log I think it was still more comfortable than the NOL race in Aussie being ran at the same time. Pretty happy with how I orienteered but I lost a couple of minutes to the other boys, mostly because im just not that strong running in snow
Running warm up/down 10:00 [3]
Warmed up, but too cold for a cool down
Friday Mar 8, 2013 #
6 AM
Running 25:00 [3]
7 PM
Running 58:00 [3]
Nice run with ecky from his folks place in tullinge
Thursday Mar 7, 2013 #
7 PM
Running intervals 1:05:00 [3]
Mona on the tready, started at 3.10/3.30 pace, kept picking up the pace and finished at 3.00/3.20 pace for 6.16kms. Felt good
8 PM
S & C Exercises 25:00 [3]
Wednesday Mar 6, 2013 #
Running 1:23:00 [3]
Tuesday Mar 5, 2013 #
Running intervals 58:00 [3]
Intervals on the treadmill. 5 mins @3.15, 5 mins @3.10, 7 mins @3.05 pace with 2 mins recovery in between reps
Monday Mar 4, 2013 #
5 PM
Running 1:00:00 [3]
Sunday Mar 3, 2013 #
Running 1:08:00 [3]
Tempo session on the treadmill. 10 mins@ 3.40/km, 10 mins @ 3.30/km, 5 mins @ 3.20/km. Was planning on doing 10 mins @3.20, but the legs were heavy and tired so only did 5
Saturday Mar 2, 2013 #
5 PM
Running 1:32:00 [3]