Training Log Archive: ndobbsIn the 7 days ending Nov 21, 2009:
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Saturday Nov 21, 2009 #
Note
and now blue sky... first time seeing the sun in weeks
time to listen to the body and rest a bit...
time to listen to the body and rest a bit...
Friday Nov 20, 2009 #
Note
wtf
double digits!!!!
double digits!!!!
running 47:30 [2]
arsta loop via pressbyrån
legs not fully recovered, but they are feeling a bit less rickety and the energy is back. Bare-calved, bare fore-armed and only one layer. It's warmer than September.
legs not fully recovered, but they are feeling a bit less rickety and the energy is back. Bare-calved, bare fore-armed and only one layer. It's warmer than September.
Thursday Nov 19, 2009 #
running 13:30 [1]
zzz
strength 25 [3]
25 minutes of stretching and strength
Wednesday Nov 18, 2009 #
running 17:00 [2] 2.5 km (6:48 / km)
Trying to work out some of the immediate onset muscle soreness from my legs...
Followed by a bit of stretching. Could do with an easy day today, but this is supposed to be a hard week :)
Followed by a bit of stretching. Could do with an easy day today, but this is supposed to be a hard week :)
orienteering race 1:22:21 [3] 10.0 km (8:14 / km)
ahr:146 max:184
MBN
Legs were tired, can't think why. Made a balls of the third, so had to do a lot of navigating from then on. No big mistakes after that, but not smooth, and not fast enough.
Winners ran an hour. I ran 12.25km, 6:43/km d'après Garmin.
Right leg dodgy afterwards, but should be temporary, as I only noticed it after getting off the t-bana.
Legs were tired, can't think why. Made a balls of the third, so had to do a lot of navigating from then on. No big mistakes after that, but not smooth, and not fast enough.
Winners ran an hour. I ran 12.25km, 6:43/km d'après Garmin.
Right leg dodgy afterwards, but should be temporary, as I only noticed it after getting off the t-bana.
Tuesday Nov 17, 2009 #
running warm up/down 36:00 [3] 6.5 km (5:32 / km)
no lopskolning today for some reason, perhaps time
running 1:38:50 [4] 23.0 km (4:18 / km)
ahr:164 max:184
Studenterna Tuesday night torture. Last in the series, this one was 3 or 4 laps of 7km. I was hoping to do 3*7 plus 4km loop, only managed 2km of it before I gave up. It was essentially all on asphalt, Djurgården area.
Walking up stairs doesn't hurt much :)
time, AHR
4:43; 143
4:56; 146
4:46; 151
4:48; 149
4:35; 151
4:33; 154
4:54; 152
4:32; 152
4:22; 159
4:12; 163
4:13; 164
4:02; 169
4:07; 168
4:05; 173
4:02; 173;
3:56; 177
3:55; 177
3:58; 178
4:01; 176
3:55; 177
3:59; 181
4:06; 177 on my own this one and next, and suffering.
4:08; 178
Last ten average to a 4/km pace.
Walking up stairs doesn't hurt much :)
time, AHR
4:43; 143
4:56; 146
4:46; 151
4:48; 149
4:35; 151
4:33; 154
4:54; 152
4:32; 152
4:22; 159
4:12; 163
4:13; 164
4:02; 169
4:07; 168
4:05; 173
4:02; 173;
3:56; 177
3:55; 177
3:58; 178
4:01; 176
3:55; 177
3:59; 181
4:06; 177 on my own this one and next, and suffering.
4:08; 178
Last ten average to a 4/km pace.
Sunday Nov 15, 2009 #
orienteering 1:15:00 [2] 7.5 km (10:00 / km)
ahr:131
Lövölandet, Holmsund
Night-O training. Forgot the compass, so it kind of became a giant relocation exercise.
In theory this should have been horrible. It was raining, and had been for hours. Some of the ice had melted, the rest was deadly. There was a bit of fog, a bit of wind. It was cold and miserable and wonderful :)
Night-O training. Forgot the compass, so it kind of became a giant relocation exercise.
In theory this should have been horrible. It was raining, and had been for hours. Some of the ice had melted, the rest was deadly. There was a bit of fog, a bit of wind. It was cold and miserable and wonderful :)