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Training Log Archive: Ralph

In the 7 days ending Dec 2, 2012:

activity	#	time	miles		km		+m
Run	10	5:14:32	35.85	(8:46)	57.7	(5:27)	395
O - Training	3	3:41:54	17.66	(12:34)	28.42	(7:48)	322
Terrain Running	1	1:25:47	8.56	(10:02)	13.77	(6:14)	363
O - Sprint Training	2	1:04:30	6.82	(9:28)	10.97	(5:53)
O - Night	1	52:48	4.01	(13:10)	6.45	(8:11)
Specific Drills	1	27:36
Total	13	12:47:07	72.89		117.31		1080

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Sunday Dec 2, 2012 #

Run 25:12 [3] 5.0 km (5:02 / km)
shoes: Icebug Spirit II

To and from Linne clubhouse

9 AM

Run 14:33 [3] 2.45 km (5:56 / km)
shoes: Icebug Spirit II

Out to the start and finish from the club hut

O - Training 1:02:54 [4] 7.62 km (8:15 / km)
shoes: Icebug Spirit II

O Intervals. Missed in the first one, and lost the group, skipped the 2nd interval so ran the 3rd on my own (with no tracks) which was good and actually allowed me to do some orienteering in the snow. Tired at the end.

12 PM

Run 24:48 [3] 3.92 km (6:20 / km)
shoes: Icebug Spirit II

Out to the start and finish (and between qual and final)

O - Sprint Training 25:40 [3] 2.72 km (9:26 / km)
shoes: Icebug Spirit II

2 Ultra Sprints. Chasing start for the final (same area as 2007 Uppsala Tour used). Got proper cold at the finish, -13.

Saturday Dec 1, 2012 #

10 AM

O - Training 1:32:20 [3] 13.69 km (6:45 / km) +178m 6:20 / km
shoes: Icebug Spirit II

Long orienteering. Doing better with the navigation that yesterday and knew where I was a bit of the time. Mostly just following the road in the snow.

5 PM

O - Night 52:48 [3] 6.45 km (8:11 / km)
shoes: Icebug Spirit I

Night "Middle".
Much better orienteering than this morning, actually doing a bit of navigating of my own rather than just following the trail in the snow. Sacked in when I decided that I couldn't feel my feet. Pleasant -8

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Icebug Spirit I

Running to the start and back, running half way to the club hut (and back) because the bike broke so I left in in the forest.

Friday Nov 30, 2012 #

10 AM

O - Training 1:06:40 [3] 7.11 km (9:23 / km) +144m 8:31 / km
shoes: Icebug Spirit II

A first return to Lunsen since 2007.

A day that really made me question why I was doing orienteering.

6 PM

Run 15:00 [3] 2.81 km (5:20 / km)
shoes: Icebug Spirit I

O - Sprint Training intervals 38:50 [5] 8.25 km (4:42 / km)
shoes: Icebug Spirit I

Mass start night sprint intervals. Best sprint area in Sweden I have ever run on. Genuinely good.

C • Uppsala sprinting 2

Thursday Nov 29, 2012 #

9 AM

Terrain Running 1:25:47 [3] 13.77 km (6:14 / km) +363m 5:30 / km
shoes: Icebug Spirit I

Long run with Erik and Ivar. First true snow run of the year.

6 PM

Run 29:54 [3] 5.03 km (5:57 / km) +75m 5:32 / km
shoes: Asics Hypers

From Tveta with Ivar

Wednesday Nov 28, 2012 #

3 PM

Run 1:06:10 [3] 11.98 km (5:31 / km) +132m 5:14 / km
shoes: Cumulus 14

Running with Borje. Snowing but none settling.

C • if you was running 2

Tuesday Nov 27, 2012 #

9 AM

Run 22:30 [3] 4.5 km (5:00 / km)
shoes: Asics Hypers

Up and down

Specific Drills 27:36 [1]
shoes: Asics Hypers

Hurdle drills. Some fun plyometrics (and also some messing around with the hurdles) - I got some terrible quad cramp doing one of the exercises. Also did some calf bounding up the stairs which was probably not the smartest thing to do.

Run 22:00 [4] 6.0 km (3:40 / km)
shoes: Asics Hypers

6km of 200/200. 36 and 50. Running with Borje.
Only 6k because of niggles

6 PM

Run 41:59 [3] 6.69 km (6:17 / km) +81m 5:55 / km
shoes: Cumulus 14

Easy with Borje and Richie.

Monday Nov 26, 2012 #

5 PM

Run 32:26 [3] 5.32 km (6:06 / km) +108m 5:32 / km
shoes: Cumulus 14

Easy with Borje.

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