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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marie

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  run10 7:14:09 48.87(8:53) 78.65(5:31) 634
  boxing3 3:05:00
  orienteering1 1:39:03 8.7(11:23) 14.0(7:05) 14540c
  yoga5 1:39:00
  trail run3 1:33:34 10.47(8:56) 16.85(5:33) 190
  walk1 1:10:54 2.98(23:47) 4.8(14:47) 80
  dance1 1:00:00
  zumba1 50:00
  bike1 48:26 10.43(4:39) 16.79(2:53) 93
  strength1 35:00
  Total23 19:35:06 81.45 131.08 114240c

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Thursday Nov 29, 2012 #

strength 35:00 [2]

Core class in Ringhallen

Wednesday Nov 28, 2012 #

run 30:20 [2] 5.57 km (5:27 / km) +62m 5:10 / km

Morning run with colleague Anna

run (night) 33:14 [2] 7.08 km (4:42 / km) +41m 4:34 / km

Pre-cold bath & sauna run. It's getting chilly out there.

Tuesday Nov 27, 2012 #

run (night) 45:17 [1] 7.08 km (6:24 / km) +34m 6:15 / km

Long day with a meeting in Stockholm. Nice to get out for a jog with clubmate/neighbor Lisa. She showed me a new route.

Monday Nov 26, 2012 #

boxing 1:00:00 [3]

Sunday Nov 25, 2012 #

Note

this one? we looked at 9 different churches today (+1 Thursday and 3 Friday), made for a neat route on backroads, saw some beautiful woods too.
C • Lovely! 5

Saturday Nov 24, 2012 #

run 58:45 [2] 9.8 km (6:00 / km) +42m 5:52 / km

Nice chat/run with Jossan while the turkey was in the oven. Thought that one road would connect to the bike path, but it didn't. Stopped to see the rest of the dinner crew who had taken a stroll to the beach.
C • Has Mike left? 2

Friday Nov 23, 2012 #

bike 48:26 [2] 16.79 km (2:53 / km) +93m 2:48 / km

Mike put together the bike he brought and we went for a spin before sunset

Thursday Nov 22, 2012 #

Note

Massage at Varbergs Kurort

Wednesday Nov 21, 2012 #

yoga 12:00 [1]

trail run (night) 35:57 [2] 5.8 km (6:12 / km) +114m 5:39 / km

with Mike on the trails in Veddige

Tuesday Nov 20, 2012 #

yoga 14:00 [1]

Note

Added a few notes about Jaettemilen

Monday Nov 19, 2012 #

run 44:48 [2] 9.18 km (4:53 / km) +43m 4:46 / km

Nice sunny day! Mike ran with me for the first 20min.
C • Terror tractor 5

Sunday Nov 18, 2012 #

walk 1:10:54 [1] 4.8 km (14:47 / km) +80m 13:39 / km

Hike with Mike at the land of culture reserve Äskhult. This was one of the blazed historic paths. Äskhults by is a preserved village from 200 years ago.
It was pretty muddy and wet but we got to see some really cool terrain.

Then we had brunch at lovely Skårs gård.

Saturday Nov 17, 2012 #

run 27:51 [1] 4.93 km (5:39 / km) +46m 5:24 / km

Morning jog with Mike

yoga 12:00 [1]

Thursday Nov 15, 2012 #

yoga (& pilates) 35:00 [2]

Note

Mike is here! =)
C • Ah ha 4

Wednesday Nov 14, 2012 #

run 28:38 [1] 5.15 km (5:33 / km) +62m 5:14 / km

6.30am jog with colleague Bengt. Then "hotel breakfast" at Ringhals restaurant. Nice start of the day.

Monday Nov 12, 2012 #

boxing 1:05:00 [3]

Sunday Nov 11, 2012 #

Event: Jættemilen
 

trail run 8:59 [1] 1.43 km (6:17 / km) +3m 6:14 / km

warm up, foggy morning in Denmark

orienteering 1:39:03 [3] 14.0 km (7:05 / km) +145m 6:44 / km
40c

Fun last race of the o-season. But I'm a bit disappointed. Was off to the 1st control, lost 1.5min and the other girls.
Lost 11min total, 1:1.5, 10:1.5, 17:30s, 20:30s, 28:30s, then my usual double 33:1.5 & 34:5(!)
The positives I should think about instead is that I ran at a high pace for a long time and when I finished I wasn't even that tired.

results
winsplits

FR 16.979 km
C • Bra sprunget... 8

Saturday Nov 10, 2012 #

yoga (& pilates) 26:00 [1]

run 25:40 [2] 5.27 km (4:52 / km) +45m 4:40 / km

Friday Nov 9, 2012 #

trail run 14:54 [1] 2.88 km (5:10 / km) +50m 4:46 / km

warm up at the Ringhals trails

As I was heading out there were some groups of runners that just got back. One of them whom I'll see if I could run with sometime. The organizer is an orienteer so they even had maps of the route.

trail run 10:00 intensity: (2:30 @1) + (7:30 @4) 2.19 km (4:34 / km) +6m 4:30 / km

5 x 90s (30s)

trail run 23:44 intensity: (21:14 @1) + (2:30 @5) 4.55 km (5:13 / km) +17m 5:07 / km

5 x 30s (90s) + cool down

Had to use the headlamp on the way back.

Thursday Nov 8, 2012 #

run 48:34 [2] 9.96 km (4:52 / km) +80m 4:41 / km

Trying to find good running routes from the new place. Should look at a map. Pretty purple/orange sunset with pink clouds.

Wednesday Nov 7, 2012 #

dance 1:00:00 [2]

Had been looking forward to yoga at F&S, but there was suppose to be a sub-teacher for this class and she never showed up. Had a nice chat with my aunt Anna-Carin while waiting.
Took a dance class instead, bare foot.

Tuesday Nov 6, 2012 #

run 40:23 [1] 7.27 km (5:33 / km) +27m 5:27 / km

After work with Annika, nice to have company in the dark & rainy

Monday Nov 5, 2012 #

boxing 1:00:00 [3]

Good class. One of the abs exercises in the end included the whole group linked together in a chain on the floor + two medicine balls.

Saturday Nov 3, 2012 #

run 50:39 [2] 7.35 km (6:54 / km) +152m 6:15 / km

Nice chitchat run with Jossan. Some roads, some trails and lovely bouncy green moss forest by the lake.

Thursday Nov 1, 2012 #

zumba 50:00 [3]

What a contrast to last night's exercise! I might have signed up to sub-teach next week..

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