Training Log Archive: conörIn the 7 days ending Jun 3, 2012:
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Saturday Jun 2, 2012 #
10 AM
Run (road) warm up/down 1:02 [2] 0.21 km (4:55 / km) +11m 3:56 / km
Orienteering race 42:20 [4] **** 6.7 km (6:19 / km) +173m 5:36 / km
Middle club champs in Ånnaboda (oringen 2010 training map). Felt quite good running, made some mistakes though.
Friday Jun 1, 2012 #
5 PM
Run (road) 1:01:29 [3] 12.19 km (5:03 / km) +134m 4:47 / km
Just a run around the forest.
Thursday May 31, 2012 #
3 PM
Run (road) 44:28 [3] 4.43 km (10:02 / km) +262m 7:45 / km
Run (road) race 24:56 [4] 4.23 km (5:54 / km) +210m 4:43 / km
Testloop in Skåle. Knocked about a minute off my time from last year.
http://www.obasen.nu/winsplits/online/sv/default.a...
http://www.obasen.nu/winsplits/online/sv/default.a...
Wednesday May 30, 2012 #
6 PM
Orienteering race 17:00 [4] 3.2 km (5:19 / km) +76m 4:45 / km
District Sprint Champs. Forest sprint so suited me a lot better than a town. Lost about 45 seconds on 2 and maybe 10 sec on 5, but otherwise good.
http://www.obasen.nu/winsplits/online/sv/default.a...
http://www.obasen.nu/winsplits/online/sv/default.a...
Run (road) 8:35 [3] 1.55 km (5:32 / km) +58m 4:40 / km
Tuesday May 29, 2012 #
6 PM
Run (road) warm up/down 20:01 [3] 3.32 km (6:02 / km) +69m 5:28 / km
warm up
Run (road) intervals 40:45 7.0 km (5:49 / km) +105m 5:25 / km
12 X "Parintervaller" on forest path/tracks. The idea was to pair up with some one who runs at a similar pace and while one was running the other was resting. Made it kind of like a relay race so good motivation.
It pretty close to 500m according to gps. Did the first 6 averaging 1:40 and then I died and was doing ~1:47 for the second 6.
Rest times are about the same really, except for the last few where he started early.
Didn't feel very strong.
It pretty close to 500m according to gps. Did the first 6 averaging 1:40 and then I died and was doing ~1:47 for the second 6.
Rest times are about the same really, except for the last few where he started early.
Didn't feel very strong.
Run (road) warm up/down 6:59 [2] 1.15 km (6:04 / km) +17m 5:40 / km
Monday May 28, 2012 #
7 PM
Strength/Conditioning 1:30:00 [2]
gympa