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Training Log Archive: Skovmonster

In the 7 days ending Mar 25, 2008:

activity # timemileskm+m
  Running road/track7 8:51:00 78.91(6:44) 127.0(4:11) 350
  Orienteering2 1:43:00 11.81(8:43) 19.0(5:25)45 /48c93%
  Spinning1 1:15:00
  Strength1 20:00
  Total7 12:09:00 90.72 146.0 35045 /48c93%

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WeThFrSaSuMoTu

Tuesday Mar 25, 2008 #

Running road/track 35:00 [3] 9.0 km (3:53 / km)
ahr:135 shoes: Asics Kayano Orange

Afternoon, straight after school. Round Ravnsholt on gravel paths and trails.
C • happy birthday! 3

Running road/track intervals 1:00:00 [4] 14.0 km (4:17 / km)
ahr:145 shoes: Asics Kayano Orange

Blovstrød intervals. Easy session due to DM 10km roadrace at weekend. Small group, Jens, Christian, Per and Ole, with several who wanted to take it easy. 20 min warm up, 10 x 1 min, 1 min rec and 20 min warm down. Slippy in places and snowing a bit as we ran. Good atmosphere, team looks strong for weekend. Legs felt a bit tired, so good to turn them over a bit quicker.

Strength (Core) 20:00 [1]

Some light gymball and core stuff at home in evening. Need to get a bit more of this in, and get back into a good routine with my knee exercises. However, knee holding up well in general.

Monday Mar 24, 2008 #

Running road/track 36:00 [3] 9.0 km (4:00 / km)
ahr:135 shoes: Asics Kayano Orange

Morning run before birthday brunch. Round Stenholt Vang interval route two times, plus out and back. Light dusting of snow in forest - scenic. More snow fell during the day, but melted away pretty quickly. Went for a walk round Slotsparken after brunch.
C • belatedly 3

Running road/track 41:00 [3] 9.0 km (4:33 / km)
ahr:140 shoes: VJ Twister Orange

Snowy evening run in Gadevang. Out in the forest there 5-10 cm snow on paths and in the terrain. Frosty weather with snow on branches, very scenic with Petzl headlamp.

Sunday Mar 23, 2008 #

Running road/track 42:00 [3] 11.0 km (3:49 / km)
ahr:140 max:150 shoes: Asics Kayano Orange

Steady morning run before breakfast, on flattish forest tracks in Stenholt Vang. Lovely frosty and sunny morning.

Spinning 1:15:00 [3]
ahr:140

Spinning at Sports Club Allerød, endurance session - which means pretty steady session with mixed sitting and standing. A bit longer than the normal session. Went straight onto treadmill after.

Running road/track 24:00 [3] 5.0 km (4:48 / km) +350m 3:33 / km
ahr:150 max:160

Changed shoes then straight onto treadmill. 5km in total: 1km @ 4 min/km, 3km @ 4.45 min/km 12%, 1 km @ 4min/km. Felt like I should collect some climb, when all the boys at the JK were out on a course with 700m climb. Nice cold Cocio after training. Really tired, going to take an afternoon nap after writing this. Plan to take it easy tomorrow. Having joint birthday brunch with Helene, and visit from friends and family.

Saturday Mar 22, 2008 #

Orienteering 58:00 [3] *** 11.0 km (5:16 / km)
ahr:140 max:160 spiked:24/26c shoes: Asics Tarano

KC course from last week, in Valby Hegn, near Helsinge. No paths map 10 km, some flooded areas where I had to run a long way round. It's going to be wet in the forest at Spring Cup I guess. Felt a bit tired in legs at some points, have had plenty of kilometres this week. Orienteered pretty confidently, mainly open forest. Did a brisk paced 10 km warm up to extend session, see below.

Running road/track warm up/down 39:00 [3] 10.0 km (3:54 / km)
ahr:145 max:155 shoes: Asics Tarano

Brisk steady pace warm up, out and back on flattish forest tracks: 5km straight before course and 5km straight after. Young hooligans speeded past in bashed up red Honda on road at end, swerving in towards me, honking horn and sticking their fingers up. I think they liked my Craft tights. Or maybe they could see my red Volvo in the car park and were jealous.

Friday Mar 21, 2008 #

Event: JK 2008
 

Running road/track 57:00 [3] 14.0 km (4:04 / km)
ahr:135 max:150 shoes: Asics Kayano Orange

Steady run round Præstevang and Store Dyrehaven, late morning. Nearly same route as yesterday. Wet and windy, got splattered in mud.

Running road/track 42:00 [3] 11.0 km (3:49 / km)
ahr:145 max:155 shoes: Asics Nimbus Silver

Early evening: Steady run on roads, out and back to Grønholt junction on Fredensborg road. Sleet and wind, wrapped up warm. Had hoped to do a spinning session, but gym was closed as it is Long Friday. Tried to find JK results on net, when I came home, but no luck. So entered training for today into attackpoint instead.

Thursday Mar 20, 2008 #

Running road/track 58:00 [3] 14.0 km (4:09 / km)
ahr:135 max:150 shoes: Asics Kayano Orange

Steady run on undulating forest tracks, Præstevang and Store Dyrehaven. A bit tired after journey but woke up on second half of run. Just getting dark at end of run.

Running road/track 32:00 [3] 7.0 km (4:34 / km)
ahr:125 max:145 shoes: Asics Nimbus Silver

Morning run before packing and leaving house in Spain. Still dark at 6 am, so on road with Petzl lamp. Just getting lighter at end of run.

Wednesday Mar 19, 2008 #

Running road/track warm up/down 25:00 [3] 6.0 km (4:10 / km)
ahr:130 max:140 shoes: Asics Tarano

Run out to area El Plano and back home, on roads.

Orienteering 45:00 [4] *** 8.0 km (5:38 / km)
ahr:145 max:165 spiked:21/22c shoes: Asics Tarano

Course on El Plano, 8km course from KC training camp in Spain. Nice area, dry, runnable, rocky in parts. A few tricky parts with light green forest and vague contours.

Running road/track 40:00 [2] 8.0 km (5:00 / km)
ahr:125 max:135 shoes: Asics Tarano

Jogging with others in house and guests, round El Plano, before post-wedding feast at house in evening.

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