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Training Log Archive: Rosstopher

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Trail run7 6:52:54 41.76(9:53) 67.21(6:09) 469
  orienteering4 6:00:29 42.02(8:35) 67.62(5:20) 502
  Skiing3 5:28:47 30.21(10:53) 48.63(6:46) 670
  Road run4 2:50:16 19.79(8:36) 31.84(5:21) 567
  Strength2 1:40:00
  Innebandy2 45:00
  Total21 23:37:26 133.78 215.31 2208

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Tuesday Jan 28, 2014 #

6 PM

Trail run 1:56:46 [3] 16.83 km (6:56 / km)

Sunday Jan 26, 2014 #

9 AM

Skiing 1:50:44 [5] 20.86 km (5:18 / km) +212m 5:03 / km

Saturday Jan 25, 2014 #

9 AM

Skiing 1:57:36 [3] 17.09 km (6:53 / km) +239m 6:26 / km

4 PM

Skiing 1:40:27 [3] 10.67 km (9:25 / km) +219m 8:32 / km

Friday Jan 24, 2014 #

9 PM

Road run 58:19 [4] 10.68 km (5:28 / km) +397m 4:36 / km

Thursday Jan 23, 2014 #

5 PM

Road run 19:48 [2] 3.36 km (5:54 / km) +34m 5:37 / km

Road run 49:28 [5] 10.18 km (4:52 / km) +117m 4:36 / km

Wednesday Jan 22, 2014 #

6 PM

Trail run 57:36 [2] 8.54 km (6:44 / km) +99m 6:22 / km

Tuesday Jan 21, 2014 #

6 PM

orienteering 1:27:37 [3] 11.43 km (7:40 / km) +139m 7:13 / km

Monday Jan 20, 2014 #

6 PM

Strength (rockgympa) 45:00 [3]

7 PM

Innebandy 25:00 [3]

Sunday Jan 19, 2014 #

10 AM

Road run 8:28 [2] 1.41 km (6:00 / km) +4m 5:55 / km

orienteering 19:18 [5] 2.94 km (6:34 / km) +13m 6:26 / km

orienteering 5:57 [5] 1.26 km (4:44 / km) +1m 4:43 / km

orienteering 15:02 [2] 2.42 km (6:13 / km) +36m 5:47 / km

Saturday Jan 18, 2014 #

10 AM

orienteering 1:48:20 [5] 13.45 km (8:03 / km) +120m 7:43 / km

3 PM

orienteering 2:04:15 [4] 36.13 km (3:26 / km) +193m 3:21 / km

Friday Jan 17, 2014 #

12 PM

Innebandy 20:00 [3]

5 PM

Strength 55:00 intensity: (10:00 @2) + (45:00 @4)

Thursday Jan 16, 2014 #

5 PM

Trail run 34:01 [3] 4.7 km (7:14 / km) +15m 7:07 / km

Trail run 39:27 [5] 8.69 km (4:32 / km) +162m 4:09 / km

Wednesday Jan 15, 2014 #

3 PM

Trail run 31:29 [3] 5.21 km (6:03 / km) +54m 5:45 / km

Tuesday Jan 14, 2014 #

7 AM

Trail run 40:00 [3] 8.29 km (4:49 / km) +50m 4:41 / km

Monday Jan 13, 2014 #

6 PM

Trail run 17:39 [2] 3.11 km (5:41 / km) +23m 5:29 / km

Thursday Jan 9, 2014 #

5 PM

Trail run 33:09 [2] 3.58 km (9:16 / km) +30m 8:54 / km

First club training of 2014. Still warmish and rainy, which made things kinda grey and gloomy. Warm up includes running to KG, then to stadsskogen and a nice set up form drills. The temptation is to abbreviate the drills but Joffe is good about making sure we always do enough to get properly warm.

Dark along the trail in Stadskogen, even on the lit track, but not so bad as to make the running too dangerous tonight.


Trail run 42:47 intensity: (22:47 @2) + (20:00 @5) 8.27 km (5:10 / km) +36m 5:04 / km

Neat interval session tonight, [15 x 40/20 (40 secs 10k race pace/ 20 seconds active recovery] x 2 with 3 mins rest between sets. Felt tough tonight, and I feel comfortable placing the blame on jetlag and possibly a little bit of holiday weight gain.

Still kept with Joffe (still in sight of Niklas, Rassmus way out in front) on the first set, but fell super-off the pace for the last set. Someone mentioned that this kind of session is good mental training, and I agree, just happy to have kept pushing hard the whole way.

Wednesday Jan 8, 2014 #

7 PM

Road run 34:13 [3] 6.22 km (5:30 / km) +15m 5:26 / km

Arrived back to the apartment safe and sound. Unpacked a little and then went for a run. Warm and damp weather, listening to podcasts as I ran to the Willys and back. Absolutely lovely. Milk carton did not particularly like being cooped up with the potatoes for the return trip, but Sam averted the crisis by transferring the milk to a pitcher a la Canada. Feels great to be home.

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