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Training Log Archive: kwilliams

In the 30 days ending Jun 30, 2004:

activity # timemileskm+m
  cardio8 5:45:00
  running8 5:33:00
  stairclimb6 4:00:00
  biking9 2:36:00
  aerobic13 2:29:00
  orienteering2 2:04:24 4.85 7.8 80
  weight training5 1:32:00
  swimming1 20:00
  Total25 24:19:24 4.85 7.8 80

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Tuesday Jun 29, 2004 #

running 49:00 [3]

Run with Stina, etc. for the first part, and then on my own for the second, around Kamratgården. Rolling hills, some terrain running. Just about recovered from the cold, but the hip is another story.

aerobic 5:00 [3]

Abs

Monday Jun 28, 2004 #

running 5:00 [3]

Warm-up

cardio 45:00 [3]

biking 10:00 [2]

Cool down

weight training 12:00 [3]

Arms and abs

Sunday Jun 27, 2004 #

stairclimb 40:00 [4]

Surprisingly, this did not aggrevate the hip at all. A bit harder work than usual, because still a bit under the weather, but much better than Thursday night/Friday.

biking 20:00 [3]

weight training 30:00 [2]

Arms, legs, abs. Arms and legs from moving stuff, furniture, etc. Abs done separately.

Saturday Jun 26, 2004 #

running 40:00 [3]

Feeling a little better, so tried a run up to Skottskogen (the area above the Botanicals) and then down through the Botanical gardens. While the hills are feeling easier, the hip is quite painful, so this run was a bit of a struggle.

Took a nice cool down walk afterwards, back from Haga.

Friday Jun 25, 2004 #

Note

Midsummer eve: Home sick. The most exercise I got today was wandering from bed to sofa and back again (not very far when you live in a studio).

Wednesday Jun 23, 2004 #

stairclimb 40:00 [4]

biking 14:00 [3]

weight training 18:00 [3]

Legs, back, arms, abs.

Tuesday Jun 22, 2004 #

cardio 50:00 [4]

No training at club today: meeting ran late and need a day off running. Let hip rest a bit. Cross-training instead.

biking 20:00 [3]

weight training 12:00 [3]

Monday Jun 21, 2004 #

aerobic 20:00 [3]

Hip still hurting. Will have to encorporate some more specialized stretching into post runs. Otherwise, just tired from a long weekend.

Sunday Jun 20, 2004 #

running 45:00 [3]

Morning run on the model area for Venla/Jukola after watching the top guys finish. Mostly terrain running, but it is so open, it is like trail running! Really beautiful and peaceful.

running 12:00 [3]

Cool-down with Fredrikson after his run.

Saturday Jun 19, 2004 #

running 10:00 [3]

Warm-up for Venla, in the start shoot. Trying to stay calm and focused before the race. Checking for tripping hazards!

orienteering 44:24 [5] 7.8 km (5:42 / km) +80m 5:25 / km

1st leg of the 3rd IFK G. team for the Venla (women's Jukola) relay. The start shoot was a bit dangerous, at least 5 people went down in the first 400 meters. I stayed back just a tiny bit to make sure I got out okay. The rest of the race was pretty clean...stayed focused well, except near the end. Two small mistakes, but probably about 1.30 total time lost. Just too slow! Ended up 145 out of 788, 6.28 behind the leader, 4.20 behind top IFK girl. Satisfied with the run, but ready to go back and do better next time. Not really technical orienteering however, just having to stay focused and on bearing for the most part. I have definitely learned to punch faster, as well!!

running 16:00 [3]

Cool down run after Venla. Hip really hurting last part of race so need cool down to get things moving and stretch it out a bit.

Thursday Jun 17, 2004 #

aerobic 25:00 [2]

Some conditioning work. Resting a bit before Jukola.

Wednesday Jun 16, 2004 #

cardio 40:00 [3]

Legs are sore from yesterday's workout. Hip has been hurting again as well.

biking 20:00 [3]

aerobic 5:00 [3]

Abs

Tuesday Jun 15, 2004 #

running 14:00 [3]

Warm-up (to the high point on the east side of the lake).

running 30:00 [5]

Intervals on trail: 6X 2mins with 1 min walk/jog, then 8X 1min with 30 min walk/jog. Did the 2 min intervals together with everyone, then everyone split up. Rolling hills. The last 1 min interval was a slog!

running 7:00 [2]

Cool down: met up with Jenny and Ida

aerobic 5:00 [3]

Abs in the gym after practice.

Monday Jun 14, 2004 #

cardio 50:00 [3]

Higher level than before. Getting a little stronger, though feeling heavy these two weeks.

biking 12:00 [3]

Cool down, but at higher level. I had the gym to myself the last few minutes as everyone else cleared out to go home and watch the EM fotboll match (Sweden vs. Bulgaria). Sweden won, handedly.

Sunday Jun 13, 2004 #

stairclimb 40:00 [4]

biking 20:00 [3]

weight training 20:00 [3]

Arms, legs and abs.

Saturday Jun 12, 2004 #

orienteering 1:20:00 [4]

Classic training with Helen and the boys. I did the shorter course (8km). Feeling really tired and slow...
Map is area adjacent to Kamergårten. Really nice area. Rocks are a bit difficult to read. Forest is definitely getting greener (thicker). It was much more difficult to move, particularly through the wetter marshes.

Friday Jun 11, 2004 #

stairclimb 40:00 [4]

biking 20:00 [3]

aerobic 5:00 [3]

Abs

Thursday Jun 10, 2004 #

cardio 50:00 [3]

biking 20:00 [3]

aerobic 5:00 [3]

Abs

Wednesday Jun 9, 2004 #

aerobic 20:00 [3]

Travel day...tired.

Tuesday Jun 8, 2004 #

cardio 55:00 [3]

aerobic 10:00 [3]

Abs

Monday Jun 7, 2004 #

swimming 20:00 [2]

aerobic 15:00 [3]

Sunday Jun 6, 2004 #

running 1:00:00 [3]

With the Walker crowd at Great Falls

Saturday Jun 5, 2004 #

running 45:00 [3]

Good tempo with Abi, Mattias, Will, Boris, Misha; in park near hotel. Wet.

Friday Jun 4, 2004 #

stairclimb 40:00 [4]

cardio 20:00 [3]

aerobic 6:00 [3]

Abs

Wednesday Jun 2, 2004 #

aerobic 15:00 [3]

abs, adductors abductors

stairclimb 40:00 [4]

Later workout

Tuesday Jun 1, 2004 #

aerobic 13:00 [3]

cardio 35:00 [3]

Conference begins...

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