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Training Log Archive: Skovmonster

In the 7 days ending Mar 31, 2008:

activity

time

miles

Running road/track

5:43:30

50.33

(6:49)

81.0

(4:14)

Running path/terrain

2:12:20

17.4

(7:36)

28.0

(4:44)

210

Strength

1:20:00

Orienteering

1:08:00

9.32

(7:18)

15.0

(4:32)

Spinning

1:00:00

Total

11:23:50

77.05

124.0

210

averages - sleep:7 rhr:37

2:12

0:00

» now

Monday Mar 31, 2008 #

Running road/track 49:00 [3] 11.0 km (4:27 / km)
ahr:135 max:148 slept:7.0 shoes: Asics Kayano Orange

Running after school, before strength training. Circuit in Ravnsholt forest, two times round big loop. Mild weather, humid.

Strength (Core) 1:00:00 [1]

KC strength training. Felt a bit heavy legged after weekend, but did some allround core strength stuff, and some hamstrings stuff.

Sunday Mar 30, 2008 #

Orienteering race 1:08:00 [5] 15.0 km (4:32 / km)
ahr:175 max:190 rhr:37 slept:6.0

Spring Cup relay, Gribskov Vest, 13.9 km. Last leg for FTOK, 6th place. Fastest leg time. Satisfied with run, and still felt strong after yesterday. Messed around on first long leg, ran nearly 50m the wrong way down a forest track, then zig-zagged the route. Had considered running round on road, until I noticed the forbidden route crosses at the last minute. Time loss for 180 mistake 1 minute, maybe 1 minute route. After that got into a good flow, and churned through the rest of the course. Watched fellow competitor plunge into invisible Danish marsh, covered with dried beech leaves, while I skipped around the edge and punched a control. I have an eagle eye for mysterious tempting flat areas in the forest now, after a few years in Denmark.

C • Ha ha! Was it Nails that you... 4

Running road/track 35:00 [3] 7.0 km (5:00 / km)
ahr:130 max:160 shoes: Asics Tarano

Warm up and striders before race, jogging after. Did a good warm up with moderate and fast running, to get legs going after yesterday's race. Felt a bit stiff at first, but no problems after warm up. Really tired after race on warm down, could really feel my quads had been working on the downhills in the roadrace, and the hills on the relay.

Saturday Mar 29, 2008 #

Running road/track warm up/down 45:00 [3] 10.0 km (4:30 / km)
ahr:135 max:175 shoes: Asics Nimbus Silver

Warm up and striders, warm down round roads and paths in Mindeparken - VM sprint area.

Running road/track race 30:30 [5] 10.0 km (3:03 / km)
ahr:180 max:195 slept:8.0 shoes: Asics DS Trainer

DM 10km, 2nd place in time 30:30. Just behind Rasmus Henning (30:29), olympic triathlete. Pretty satisfied with race, especially in relatively hard training period. A little bit irritated not to come under 30:30, but we started out too easy. Won team competition too, with Rasmus Henning and Joel. Good conditions today, but a bit windy - poor tactics, tried to make my break in a headwind with 1km left, Rasmus hit back with a tail wind with 500m to go, and I never got past him again. Hope legs can pull up to Spring Cup relay tomorrow. Feel okay after race.

C • nicely done 6

Friday Mar 28, 2008 #

Event: Spring-Cup

Running road/track 34:00 [3] 8.0 km (4:15 / km)
ahr:135 max:145 shoes: Asics Tarano

Steady running in morning, out through Stenholt and back. Sunny and bright weather, later start to day at school. Relaxing.

Thursday Mar 27, 2008 #

Running road/track 55:00 [2] 12.0 km (4:35 / km)
ahr:126 max:145 slept:7.0 shoes: Asics Kayano Orange

Easy running round Stenholt and Gadevang, in evening sunshine. Still snow and patches of ice on tracks in shadows, but I don't think there will be anything significant in the forest by Spring Cup Relay on Sunday.

Spinning 1:00:00 [3]
ahr:133 max:150

Spinning in morning before breakfast, at Hillerød Sports Club. Pretty heavy legs. Lovely sunny morning, relaxing start to long day at school, with meeting in afternoon.

Wednesday Mar 26, 2008 #

Running path/terrain 49:00 [3] 11.0 km (4:27 / km)
ahr:135 shoes: Asics Kayano Orange

Morning run, before work. Round Gadevang, over railway and back into town on Fredensborgvej, then round Slotsparken. Snowy paths, after another light fall of snow last night.

C • Racking.. 2

Running path/terrain race 23:20 [5] 6.0 km (3:53 / km) +210m 3:19 / km
ahr:170 max:180 slept:7.0 shoes: Asics Tarano

Terrain test route, in Gadevang with KC group. Due to coming Spring Cup weekend and tired legs after JK, we ran 3 x 2km loop, instead of 4 which is the full senior men's test. Christian Bobach breathing down my neck on first loop, after successful weekend at JK in his first year as a senior. Light covering of snow in the forest, about 5cm, enough to make it a bit tougher and slippy in parts. Was pleased to feel strong when I got up to speed, despite slightly sluggish legs on warm up, and current training volume.

Running path/terrain warm up/down 1:00:00 [3] 11.0 km (5:27 / km)
ahr:120 shoes: Asics Tarano

Running out to Gadevang, then jogging a couple of times round the loop. Collecting markers and jogging back home via Kompasshuset after with Djurhus and Bobach.

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.

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