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Training Log Archive: gg

In the 7 days ending Oct 30, 2011:

activity	#	time	miles		km		+m
Orienteering	3	2:17:28	15.11	(9:06)	24.31	(5:39)	770
Trail/terrain running	5	1:59:31	14.64	(8:10)	23.56	(5:04)	470
Road/track running	2	44:23	5.61	(7:55)	9.03	(4:55)	75
Strength and conditioning	1	15:00
Total	7	5:16:22	35.36		56.9		1315
[1-5]	7	5:01:22

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Sunday Oct 30, 2011 #

Note
(rest day)

Not much sleep last night - excited after the race, woke up in the night with stomach issues, and woken early by morning runners.

Team finished the job and took 2nd place, a little behind Kalevan Rasti.

Saturday Oct 29, 2011 #

12 PM

Road/track running 29:41 6.1 km (4:52 / km)
shoes: inov8 road 255

Easy loosener with Pal and Backis

9 PM

Orienteering race 56:38 10.11 km (5:36 / km) +380m 4:43 / km
ahr:172 max:179 shoes: inov8 oroc 280

Smalandskavlen 2nd leg.

First 2 legs are individual night courses, with 2 people starting each minute. My first night race since Smalandskavlen 2009!

Thought I started fast and well, but took a poor route to the 4th, and was caught by Carlsson and Gvildys who both started 1 minute after me. Forest was really tough and stony - reminded my of Rogie, definitely very Scottish.
Ran with those 2 guys most of the race, switching the lead, and sometimes having different gaffles, but for the most part we stayed together. Caught Anjala close to the end as well, in the flatter part. Pace was really high, and Gvildys and Anjala dropped me a little in the end as I felt my lack of training in the last month.

Happy with the race though, and Gvildys had fastest leg time, with me 2nd.
Pulled the team up to 2nd place overnight, about 1 minute behind Kalevan Rasti.

Trail/terrain running warm up/down 25:33 4.83 km (5:17 / km) +100m 4:48 / km
shoes: inov8 oroc 280

Friday Oct 28, 2011 #

8 PM

Trail/terrain running warm up/down 12:38 [1] 2.32 km (5:27 / km)
ahr:120 shoes: inov8 oroc 280

Orienteering 32:18 [2] 4.54 km (7:07 / km) +200m 5:50 / km
ahr:137 max:152 shoes: inov8 oroc 280

Smalandskavlen moddle map. Shocking! Like a map from the 70s. Waste of time. One control on the wrong cliff too.

Thursday Oct 27, 2011 #

6 PM

Trail/terrain running 26:34 [1] 5.05 km (5:16 / km) +120m 4:42 / km
ahr:121 max:133 shoes: inov8 road 255

SNO club training. Easy 5km with Henrik from the club house.

Wednesday Oct 26, 2011 #

6 PM

Orienteering 48:32 9.66 km (5:01 / km) +190m 4:34 / km
ahr:167 max:178 shoes: inov8 oroc 280

SNO night training. Quite good technically. Calf felt good in the forest, but not so good on the road sections. Missed maybe 2 mins. 1 min behind Kent, and 30 secs behind Rickard.

Hope calf feels ok in the morning!

Trail/terrain running warm up/down 26:24 5.19 km (5:05 / km) +100m 4:38 / km
shoes: inov8 oroc 280

WU, CD

Tuesday Oct 25, 2011 #

5 PM

Trail/terrain running 28:22 [2] 6.17 km (4:36 / km) +150m 4:06 / km
shoes: inov8 road 255

Another tester. Still very concious of my calf, but no pain as such. Started with Fanni, then she went off for a longer run and I headed home.

Decision time about Smalandskavlen soon...

C • smalandskavlen 4

Strength and conditioning 15:00 [0]

Kicking off my winter strength program, so I don't feel too sore when the club strength training starts on Monday.

3*(10 Crunches, 2*10 side leg lifts, 2*10 leg cycling, 2*10 twist crunch, 10 press ups, 10 arrows, 10 body weight squats, 20 calf raises)

Rusty

Monday Oct 24, 2011 #

Road/track running 14:42 2.93 km (5:01 / km) +75m 4:27 / km
ahr:120 max:139 (injured) shoes: inov8 road 255

First little jog to test calf. Not too bad at first, but could feel it when I picked the pace up from a jog to a slow run

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