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Training Log Archive: Runodk

In the 7 days ending Mar 31, 2008:

activity # timemileskm+m
  Running5 4:04:00
  Orienteering2 2:06:00 15.22(8:17) 24.5(5:09)
  Warm-up / Warm-Down2 50:00
  Strength training1 40:00
  Biometric or Plyometric1 15:00
  Total7 7:55:00 15.22 24.5

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Monday Mar 31, 2008 #

Running (warm-up) 31:00 [3]
ahr:128 max:139 shoes: Rbk Premier Road Lite (India v

Easy jog as warm-up to Farum. For the first time ever I didn't have to run with my back pack as I managed to drop it of at Lars' place before...only problem is that I forgot to pack the Choco milk.. damn

Biometric or Plyometric 15:00 [3]

Strength training 40:00 [3]
shoes: Rbk Premier Road Lite (India v

The classic stuff in various machines and Squad

Sunday Mar 30, 2008 #

Warm-up / Warm-Down warm up/down 25:00 [3] ***
shoes: VJ Integrator

Orienteering race 56:00 [4] *** 11.0 km (5:05 / km)
shoes: VJ Integrator

Ran first leg for Pan Kristianstad. As we changed to summersavings it was tough to get ready for the 9.00am start. The gaflings were huge also in time so there were huge differences over the course. Came from behind and finished 26 sec's behind in 6'th or so. We ended as 5'th overall a bit disapointing, but when we make mistakes we can't be in the lead!

Saturday Mar 29, 2008 #

Warm-up / Warm-Down 25:00 [3]
shoes: VJ Integrator

Orienteering race (Spring Cup Classic) 1:10:00 [3] *** 13.5 km (5:11 / km)
ahr:173 max:179 shoes: VJ Integrator

Puhh legs were not feeling to spicy, especially trouble with speed, could still approach the hills in a decent pace. HAd truble with the micro route choices as well, and made a few erros, not a great race ended 21'st... merde!

Friday Mar 28, 2008 #

Event: Spring-Cup
 

Running (Jog) 27:00 [3]
ahr:131 max:164 shoes: VJ Integrator

Easy jog, with a 1, ½, 1/4 mns fast. I have to get ready to Spring Cup.

Thursday Mar 27, 2008 #

Running (Monas Fartlek) 41:00 [3]
ahr:131 max:160 shoes: VJ Integrator

The Old shoes lost it, so had to test a new pair of o-shoes to avoid blister on Saturday. Easy training in terrain and on path. Did a light version og Monas fartlel to get a little bit of leg speed, rest of it just easy as pie...

Wednesday Mar 26, 2008 #

Running (Hill Loop) 1:33:00 [3]
ahr:146 max:166 shoes: VJ Integrator

Back on the hill loop. trying to keep a good decent pace. Legs felt odd in the beginning but okay after a few hills. Did well even though, the muddy and snowy surface.

The next two days will be easy training, so I can be a little rested before Spring Cup.

Tuesday Mar 25, 2008 #

Running (1,3 km intervalls) 52:00 [4]
ahr:144 max:175 shoes: Asics Artic WR (2 pairs)

Feeling a bit tired, but ready for int. Showed up for the Blovstrød int but couldn't see the pack. Ran 1300m intervalls by my selv on gravel/snow/ice, with 2 mns rest

4:24, 4:20 ; 4:22 ; 4:24.

Easy cruise home.

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