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Training Log Archive: Månsen

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Orientering10 14:19:09 73.83(11:38) 118.82(7:14) 1711
  Löpning10 11:00:38 78.96(8:22) 127.07(5:12) 1130
  Styrka13 8:23:20
  Cykel2 1:49:01
  Total33 35:32:08 152.79 245.89 2841

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Tuesday Jan 31, 2012 #

6 PM

Löpning (Warm up/down) 21:45 3.99 km (5:27 / km) +56m 5:06 / km
ahr:130 max:154 shoes: Icebug Pytho 2 BUGrip

Löpning (Intervals) 29:19 6.77 km (4:20 / km) +6m 4:19 / km
ahr:144 max:158 shoes: Icebug Pytho 2 BUGrip

Intervals with the club, 1000m intervals between fifth and sixth kilometer mark on grus8an. Managed to do 6, didn't feel great but good enough to keep a decent pace. Calves started getting tired the last two, probably a bit because of the shoes (metal studs which wasn't necessary). Ok session I guess

Monday Jan 30, 2012 #

Note
(rest day)

Was supposed to do a strength session today, skipped COLs and thought i would do it at home, a little lazy so i didn't made it until I had to go again. Going to go on quite many movies this week anyway (filmfestival) so this week is going to be easy anyway, feel kinda relieved to be able to think about other stuff than training if I'm to be honest.

Sunday Jan 29, 2012 #

Orientering (Long) 1:12:00 [3] 11.5 km (6:16 / km)
shoes: VJ Bold Starstuds

Last training in Denmark, was supposed to be a long run but i didn't think second half of the course looked very fun so I ran it in a pretty high pace with Viktor. Orienteered very good, despite not having a compass. Body felt ok but i never pushed max. After 50 min we lowered the pace and took a couple of easy controls just to get a bit more time. No watch but i think time and dist is fairly correct.

Saturday Jan 28, 2012 #

10 AM

Orientering (Technique) 40:59 5.65 km (7:15 / km) +174m 6:17 / km
ahr:141 max:157 shoes: VJ Bold Starstuds

First training in Denmark. Not in the mood for orientering at all so I went out really slow, not very fun i must say. Got a bit better ant at the middle of the course i enjoyed it, but then came the really hilly part of the course which made me walk almost constantly and I skipped the butterfly.
5 PM

Löpning (Warm up/down) 10:34 1.64 km (6:27 / km) +28m 5:56 / km
ahr:118 max:135 shoes: VJ Bold Starstuds

Orientering (Technique) 49:06 7.98 km (6:09 / km) +194m 5:29 / km
ahr:140 max:162 shoes: VJ Bold Starstuds

Night training, pursuit start, went out first in the second group. Ran by myself first four controls, then Höye and CC catched up and they had a much higher pace than me so I had to let go immediately. Got 5th good anyway but then I made a BIIIIIIIG parallell mistake which costed me alot of time. Kept going until 7th and then I gave up since it wasn't fun anymore, didn't have the motivation for a bad day...

Friday Jan 27, 2012 #

Note
(rest day)

Thursday Jan 26, 2012 #

Note
(rest day)

Wednesday Jan 25, 2012 #

8 AM

Löpning (Long) 1:28:37 [3] 18.46 km (4:48 / km) +32m 4:46 / km
shoes: Nike LunarElite+

As I didn't run anything yesterday i figured i should do some running today, so I ran to school, something I've wanted to do for some time. Most of the route was quite boring, only the Götaälvbridge was really nice to run on really, still a pretty good way to get a distance session so I'm satisfied. HR monitor gave up so no HR info.
3 PM

Styrka 1:00:00 [3]

Did my own strength session today since i was going to watch a movie when GMOK session was. Put on 1 rep per exercise, felt pretty good mostly. Since I had to catch a bus pretty soon after session I did it quicker than usual.

Tuesday Jan 24, 2012 #

Note
(rest day)

I was going to run the club intervals today, but since our car wasn't available and it takes a shit load of time getting there by bus i chose to skip it, bit of a shame since it looked like a really nice session.

Monday Jan 23, 2012 #

Styrka 50:20 [3]

Finally COLs strength session, just as awesome as ever. Really tough first part of the session, second half was a bit more easy but still quite tough, will feel this tomorrow for sure. Performed pretty good on most exercises.

Sunday Jan 22, 2012 #

10 AM

Orientering (Long) 1:57:26 15.91 km (7:23 / km) +138m 7:04 / km
ahr:139 max:155 shoes: Icebug Pytho 2 BUGrip

Long run in Alefjäll, a bit sad all the snow fell yesterday, still really nice, a bit tougher than usual but I was ok with that. Running felt good but didn't navigate very well today, therefore I mostly ran a behind not reading map

Saturday Jan 21, 2012 #

9 AM

Löpning (Warm up/down) 17:06 2.62 km (6:32 / km) +26m 6:13 / km
ahr:133 max:173 shoes: VJ Bold Starstuds

Orientering (Technique) 53:52 7.93 km (6:48 / km) +161m 6:10 / km
ahr:157 max:164 shoes: VJ Bold Starstuds

Mass-start training i Hjällbo, course was 6,3 km and crazy tough (at least first half of it).
Went out hard and joined up with Tingström, Martinsson and Micke at first control. In the butterfly me, Tingström and Micke had the same fork, Tingström missed first control here so me and Micke got away. Ran pretty much the rest of the course with him, some different routechoices but we always ended up together again. We didn't make any mistakes, just some bad routechoices.
Body felt ok, although calves felt like crap, really had to stuggle in the uphills not to just give up, satisfied I didn't.
11 PM

Styrka 18:00 [3]

Evening strength

Friday Jan 20, 2012 #

Note
(rest day)

Feeling really tired at the moment, partly because of strengt session this wednesday and partly because i've gotten way too little sleep this week. Felt the best thing to do was to take a rest day.

Thursday Jan 19, 2012 #

6 PM

Orientering (Long) 1:32:05 12.48 km (7:23 / km) +227m 6:46 / km
ahr:130 max:153 shoes: Icebug Pytho 2 BUGrip

Distance in Skatås. Took it nice and easy all the way. Ran with Tingis and Albin pretty much all the way, nice session.

Wednesday Jan 18, 2012 #

7 AM

Cykel (Spinning) 55:00
ahr:122 max:147

Very early morning session at club house. Did my usual 3x(1-2-3-2-1), really like them :P This time i had 45 sec resting time and tried to push a bit harder on each interval. Felt ok, was really tough, good session.
7 PM

Styrka 1:00:00 [3]

Strength with club lead by Wernerson, overall a really nice session, some parts were tough as hell though, but that's only a good thing. Felt pretty strong on most exercises.

Tuesday Jan 17, 2012 #

6 PM

Löpning (Warm up/down) 29:06 4.93 km (5:54 / km) +55m 5:35 / km
ahr:127 max:143 shoes: Nike LunarElite+

Löpning 29:20 7.84 km (3:44 / km) +45m 3:38 / km
ahr:156 max:164 shoes: Nike LunarElite+

Grus8an test again, didn't have any high expectations before start, but i though i would go faster than i did. Started out pretty good and held a nice pace the first 3,5 km, but when Tingis increased pace a bit my legs just wouldn't answer, even though i didn't feel very tired. Had a rough trip from there and home, but i'm not going to make a big deal out of it. I think the feeling today mostly depended on yesterday, just haven't recovered yet, need more sleep. Still was a nice training session.
10 PM

Styrka 18:00 [3]

Evening strength

Monday Jan 16, 2012 #

Note
(rest day)

Me and some friend helped out an old classmate with her project, meant staying up all night so they could test concentration when we hadn't slept. Obviously was too tired to train after that!

Sunday Jan 15, 2012 #

1 PM

Löpning (Long) 1:55:02 19.83 km (5:48 / km) +294m 5:24 / km
ahr:133 max:152 shoes: Inov8 X-talon 212 (2011)

Long run from Vättlefjäll home, pretty much the same route as a couple of weeks ago, but this time i added some distance in the beginning of the session so that total time would be about 2h. Felt better than yesterday, although stomach wasn't too nice last half hour.

Saturday Jan 14, 2012 #

Löpning 1:12:00 [3] 15.0 km (4:48 / km)
shoes: Nike LunarElite+

Distance run in Skrylle, just outside Lund. Ran the 10 km loop followed by the 5 km loop. Legs felt heavy so first 10 went pretty slow, then tried to increase the pace a bit 5 last km, went ok but still didn't feel very good.

Friday Jan 13, 2012 #

Note
(rest day)

Was supposed to do the usual strength session, but as we were going away for the weekend i didn't really have enough time to train. Think i could use a rest day anyway.

Thursday Jan 12, 2012 #

6 PM

Orientering (Long) 2:05:00 [3] 16.0 km (7:49 / km)

8,7 km long course with a 4 km Corridor-O in the middle, aimed to go around the whole course and so I did, even though it took time, more than i had in mind from the beginning. The course part of the training went really good exept for 1 leg. Corridor-O however wasn't as good as i would have hoped for, had large issues in the beginning, ran pretty good in the end though. Forgot to start clock so took Martinssons time and distance (we ran large parts together)
10 PM

Styrka 18:00 [3]

Evening strength

Wednesday Jan 11, 2012 #

3 PM

Cykel (Spinning) 54:01
ahr:120 max:145

Spinning session in club house by myself. Did 3x(1-2-3-2-1) intervals with 30 sec rest (less than i have had previously). Tried to go on pretty hard but not too much above threshhold because of the short rest. Good session

Tuesday Jan 10, 2012 #

6 PM

Löpning (Warm up/down) 31:48 4.75 km (6:42 / km) +69m 6:14 / km
ahr:124 max:149 shoes: Inov8 X-talon 212 (2011)

Löpning (Intervals) 42:48 7.35 km (5:49 / km) +265m 4:56 / km
ahr:139 max:163 shoes: Inov8 X-talon 212 (2011)

Some hill intervals with the club today. 5 times up "Marcusbacken", the intervals where really tough and i held a nice and even pace on all the intervals. Had company with Tingström and Werner on the four first, on the fifth they were a bit too strong. After the 5 intervals me and Tingström did some 15/15 intervals up the hill one last time, took us 8 to get up, really nice pace on these ones. Really good session!
11 PM

Styrka 17:00 [3]

Evening strength

Monday Jan 9, 2012 #

Styrka 1:10:00 [3]

Usual session, felt pretty good on most exercises

Sunday Jan 8, 2012 #

10 AM

Orientering (Long) 2:16:03 17.07 km (7:58 / km) +367m 7:12 / km
ahr:136 max:160 shoes: VJ Bold Starstuds

Long run from Lexby to Skatås, first we did a corridor-O on same map as yesterday, went really well for me. Then we ran a regular orienteering course to Skatås, was though terrain so despite the course not being extremely long it still took some time. Fun and good training nevertheless.
C • avundsjuk 4

Saturday Jan 7, 2012 #

10 AM

Orientering (Technique) 1:14:32 10.85 km (6:52 / km) +206m 6:16 / km
ahr:150 max:165 shoes: VJ Bold Starstuds

Orienteering training in Lexby (same map as JWOC long 2008), 9,5 km course. Legs were pretty heavy today and i really had to struggle to keep a decent pace, orienteering went better, perhaps didn't plan as much ahead as i should have, but i navigated really good and barely made any mistakes, so in the end I'm really satisfied with my race, fun training!
11 PM

Styrka 19:00 [3]

Evening strength

Friday Jan 6, 2012 #

Styrka 1:10:00 [3]

Usual strength session, Felt good on most of the exercises, only one of them i failed a bit on.

Thursday Jan 5, 2012 #

6 PM

Orientering (Long) 1:38:06 13.45 km (7:18 / km) +243m 6:41 / km
ahr:140 max:169 shoes: Inov8 X-talon 212 (2011)

Long Course in Skatås with some clubmates, didn't charge my batteri before the training so was pretty worried my head light would go out during the session, fortunately it didn't, however made it hard to concentrate in the beginning as i was only thinking about the light. Got a bit more sharp during the course but i was never really active and therefore i can't say i orienteered more than ok, still a good running session, especially the two long legs we were supposed to run fast. Nice session overall!
11 PM

Styrka 17:00 [3]

Evenening strength, felt good

Wednesday Jan 4, 2012 #

Note
(rest day)

Tuesday Jan 3, 2012 #

6 PM

Löpning (Warm up/down) 23:53 4.02 km (5:56 / km) +37m 5:41 / km
ahr:126 max:142 shoes: Nike LunarElite+

Löpning (Intervals) 44:37 10.57 km (4:13 / km) +49m 4:07 / km
ahr:150 max:160 shoes: Nike LunarElite+

Tuesday intervals with the club. Did 9x4 min with 1 min rest, threshhold pace on all of them. Felt good from the beginning to the end, did most of the intervals behind Jocke, perfect pace! Good session
11 PM

Styrka 16:00 [3]

Evening strengt session, felt good!

Monday Jan 2, 2012 #

7 PM

Styrka 1:10:00 [3]

Usual session. Added 1 rep to every set. Felt really strong today, nice! Starting to look forward to Chalmers OL strengtsessions, doing this one two times a week is quite though.

Sunday Jan 1, 2012 #

11 AM

Löpning (Long) 1:44:43 19.3 km (5:26 / km) +167m 5:12 / km
ahr:141 max:155

Mom drove me out to Härskogen and I ran back home. Thought it would be longer than it was (aimed for 2 hours), but didn't want to run an extra loop as I got close to home since I was going to miss tour de ski then. Mostly small paths, quite bad conditions with alot of mud and some ice, went ok although. Felt pretty strong all the way, calves were a bit tired though.
Shins felt great, don't know if it's the new taping or just the shins beeing good today, think i'll keep taping, just so I make everything i can to avoid shin splits. Going to try get calves in better shape to tuesday!

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