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Training Log Archive: R Anderson

In the 7 days ending Oct 16, 2011:

activity # timemileskm+m
  Running6 5:55:00 12.3 19.8
  Innebandy1 40:00
  Strength1 40:00
  Orienteering1 22:00
  Total6 7:37:00 12.3 19.8

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Sunday Oct 16, 2011 #

10 AM

Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)

Ran the semi final and final knock-out sprint courses from the Nordic champs last spring. The start and finish, 'Gotaplatsen', is a famous square/landmark in Goteborg, and is only a 10min form my place.

Henrik, Roland (Austrian guys) and I had been planning to do this for a while, and we finally got around to it. Super nice morning fall morning.

We ran both courses as a mass start, like what was actually done. Really interesting with tactics, and fun with lots of trash-talking before/after.

Orienteering (Semi Final) 10:00 [4]
shoes: Inov 8 X Talon (July 11)

Not a super high pace. Nobody wanted to lead, especially in the tricky parts, and we kept together the whole time. Henrik got ahead on the long fast downhill to the second last (he is very fast downhill and down stairs). After that there was no chance to catch him with a short sprint to the last control and finish. Henrik ended up less than 5s ahead, and Roland snuck ahead of me right at the line.

Orienteering (Final) 12:00 [4]
shoes: Inov 8 X Talon (July 11)

Made sure the pace was higher for this one and pushed it from the start up the stairs. Roland started trailing already by #1. Pushed it hard again up the hill to 3, and got ahead of Henrik when he made a mistake into the control. He caught back up and passed me though going down the Gotaplatsen stairs. Had to reel him in up the hill to 8. He hesitated on the way to 9 and I got ahead again. Ran really hard on the long flats to 11 and made sure this time to completely let my legs go on the downhill to the Gotaplatsen. Stayed ahead of Henrik by 5s into the finish line.

Saturday Oct 15, 2011 #

10 AM

Running 1:55:00 [1] 19.8 km (5:48 / km)
shoes: Inov 8 X Talon (July 11)

Long run from the clubhouse with Henrik, Junis, Mans, Lina and Albin.

Crisp and sunny fall morning. Ran a mix of small trails and terrain. Really nice!

Friday Oct 14, 2011 #

8 PM

Running 40:00 [1]
shoes: Asics DS Trainer (July 11)

Thursday Oct 13, 2011 #

8 PM

Running warm up/down 35:00 [1]
shoes: Asics DS Trainer (July 11)

Running 20:00 [4]
shoes: Asics DS Trainer (July 11)

4x1k at idrottsplatsen

Tuesday Oct 11, 2011 #

6 PM

Running warm up/down 35:00 [1]
shoes: Inov 8 X Talon (July 11)

Running hills 40:00 [4]
shoes: Inov 8 X Talon (July 11)

GMOK session from the clubhouse. Really big group. 2.5min repeats up the big hill on the 5k track.

First time on this hill, so took the first few a bit easy as I didn't know what to expect. Was gaining on the leading guys throughout the session and stuck with them on the last few.

Really fun session, and fun to be with the big group again. Liked the hill as well. Pitches of various steepness, with some slight rolly bits as well.
C • Fun training 1

Monday Oct 10, 2011 #

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Strength 40:00 [3]
shoes: Adizero Mana (Sept 09)

Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)

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