Training Log Archive: evIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
orienteering 1:09:00 [3] 8.0 km (8:38 / km)
orienteering with jules, fel, mate and a couple of others out north of stockholm. forest was nice but there was about 30-40cm of fresh snow which made it pretty tough going and the marshes werent quite frozen over yet either so it was wet. fell through thin ice into a marsh up to my waste towards the end and got pretty cold so went back early. good training but probably a bit too much snow
5 PM
S & C Exercises 30:00 [3]
Flexibility
Saturday Jan 18, 2014 #
11 AM
Running 1:08:00 [3] 11.26 km (6:02 / km)
Hills with Nic simonin. 8x hammerby backen from Jules place then 2 x mins on the flat. hammerybybacken is an old rubbish tip that has been converted into a downhill ski slope. its about a 2 min interval up the back of it and it is just about the biggest rise in stockholm. hard work in fresh snow today
http://connect.garmin.com/activity/431711548
http://connect.garmin.com/activity/431711548
6 PM
Running 36:23 [3] 7.48 km (4:52 / km)
easy evening jog around my all weather loop
7 PM
S & C Exercises 30:00 [3]
core and stretching
Friday Jan 17, 2014 #
6 PM
Running 34:28 [3] 7.52 km (4:35 / km)
afterwork jog with giancarlo
Thursday Jan 16, 2014 #
6 PM
Running 1:54:00 [3] 18.81 km (6:04 / km)
Terrain run from the clubhouse with zolt, giancarlo and Anders for all of it and Jules and mate for the first hour. First 30 mins and last 30 mins were pretty fast. Nice run in 15cm of fresh snow thinking about all the poor bastards at home sweltering trough 44 degree degree days.
http://connect.garmin.com/activity/430985262
http://connect.garmin.com/activity/430985262
Wednesday Jan 15, 2014 #
7 PM
Running 39:00 [3] 7.8 km (5:00 / km)
easy jog in the snow on tired legs
8 PM
S & C Exercises 30:00 [3]
core and stretching. much needed
Tuesday Jan 14, 2014 #
6 PM
Running 1:31:00 [3] 16.8 km (5:25 / km)
long run with the club from our place. icy as. was slow going. and i had a pretty nasty tumble about 2 km in. shoulder is pretty sore now. but id still take this over 43.
http://connect.garmin.com/activity/430036453
http://connect.garmin.com/activity/430036453
C • try 5
Monday Jan 13, 2014 #
Running intervals 1:07:00 [3] 15.0 km (4:28 / km)
intervals at edvald boson hagan with nic simonin and nic serrander.
did 2 sets of 1200, 1000, 800, 600 with a minute rest between and 3 mins between sets. felt good and kept a steady pace
times were
3.51 (3.12m/km)
3.11 (3.11)
2.35 (3.13)
1.51 (3.05)
3.51 (3.12)
3.12 (3.12)
2.33 (3.11)
1.48 (3.00)
http://connect.garmin.com/activity/429584810
did 2 sets of 1200, 1000, 800, 600 with a minute rest between and 3 mins between sets. felt good and kept a steady pace
times were
3.51 (3.12m/km)
3.11 (3.11)
2.35 (3.13)
1.51 (3.05)
3.51 (3.12)
3.12 (3.12)
2.33 (3.11)
1.48 (3.00)
http://connect.garmin.com/activity/429584810
C • GPS 7