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Training Log: Cat T

In the last 7 days:

activity # timemileskm+m
  Running - easy11 7:46:00
  S&C 3 1:00:00
  Running - hard3 56:00
  Orienteering - easy1 50:00
  Total13 10:32:00
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TuWeThFrSaSuMo

Sunday Jun 25 #

10 AM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog. Better late than never. Bridges for a change.
3 PM

Running - hard intervals 20:00 [4]
shoes: Saucony Kinvara - April 2017

Ågesta 6k elljusspår for some lactic. 5 x 3min/30s, 1min/2min. tried to get a balance on the 3min between not making extra lactic and not slacking too much. track is quite "undulating" so this was a killer, both legs and lungs worked hard. good one to get done, 7 days left til race day.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - April 2017

Saturday Jun 24 #

8 AM

S&C 30:00 [1]

11 AM

Running - easy 1:45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Mix of running and orienteering round Ågesta/Kvarnsjön. had to stop and give myself a talking to a couple of times, not sure how i can be quite so bad at holding a direction... anyhow nice to have one bit longer, easier training in the middle of all the shorter stuff. back to it tomorrow.

Friday Jun 23 #

9 AM

Running - hard intervals 6:00 [5]
shoes: Saucony Kinvara - April 2017

1s and 2s at the IP. Feeling like a bit of a diesel engine but cranked them out as planned. R gluten not behaving, or might be nerve pain. Otherwise fine.

Running - easy warm up/down 44:00 [2]
shoes: Saucony Kinvara - April 2017

7 PM

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

evening jog

Thursday Jun 22 #

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog and hill sprints round hökarängen. Not moving well at all til the last couple of minutes, think cos i was working til way too late last night.
6 PM

Running - easy 1:04:00 [2]
shoes: Saucony Kinvara - April 2017

mostly small paths on näset then in svartvik. been catching up on sleep, a bit flat feeling still so not pushing hard. included some hills though.
11 PM

S&C 10:00 [3]

Wednesday Jun 21 #

11 AM

Orienteering - easy 50:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Orienteering confidence has been so low for so long it might take a bit of putting right this week. thought a nice outing to mörtsjön would help. quite positive, relatively clean. always enjoy it here and feeling strong in the terrain, even though it was just an easy one.

Running - easy warm up/down 24:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

6 PM

S&C 20:00 [1]

Core at the outdoor gym, went to näset for a change

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jun 20 #

10 AM

Running - hard intervals 30:00 [3]
shoes: Saucony Kinvara - April 2017

bit of a reduced session into town battling the headwind (even shorter than it would have been, had to divert to shopping centre loos at Skanstull, then just jogged from there). then a coffee break and then intervals with an extra class at humlegården. bit more tired today but glad to get something useful done!
10 min tempo and 4 1/2 x 80/40 by myself, then 5x80/40, 5x60/40, 5x40/20 with the class.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - April 2017

6 PM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

evening jog

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