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Training Log Archive: Månsen

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Styrka12 9:28:59
  Alternativt6 5:28:30
  Orientering5 5:04:07 27.81(10:56) 44.75(6:48) 809
  Löpning8 3:53:58 26.59(8:48) 42.79(5:28) 457
  Cykel2 2:14:14 11.5(11:40) 18.51(7:15) 287
  Total28 26:09:48 65.9 106.05 1553

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Saturday Mar 31, 2012 #

2 PM

Cykel (Mtb) 1:30:00 11.91 km (7:33 / km) +167m 7:04 / km
ahr:141 max:159 shoes: Bike - Vitus Zircon 0.1

Long session on the bike, really fun. Technique was alot better than last time and I managed to stay on the bike most of the time :)

Löpning 15:23 3.11 km (4:57 / km) +29m 4:44 / km
ahr:137 max:146 shoes: Nike LunarElite+

Short run after cycling session, just to feel how shins felt, was ok.

Friday Mar 30, 2012 #

8 PM

Styrka 1:08:53
ahr:109 max:134

Usual strength session, felt good.

Thursday Mar 29, 2012 #

10 PM

Styrka 27:42
ahr:87 max:117

Evening stregth, felt good. Was supposed to go cycling, but after 10 min my rear gear broke down, nothing serious, but I couldn't go on so I headed back home to fix it.

Wednesday Mar 28, 2012 #

9 AM

Alternativt (Wet west) 30:00 [3]

Some wetwest with Stensson. Recovery session, hoping the waterpressure will be good for my shins.
4 PM

Cykel (Mtb) 44:14 6.6 km (6:42 / km) +120m 6:09 / km
ahr:127 max:147 shoes: Bike - Vitus Zircon 0.1

Mtb with my brother, tricky paths and lack of skills was the main reason to the slow pace, doesn't really matter though, it was great fun, will be doing more of this!
C • mtb landsväg 2

Tuesday Mar 27, 2012 #

6 PM

Alternativt (Spinning) 54:30
ahr:124 max:152

Was going to run the intervals, but as soon as i started running I felt that my shins wasn't really good, so I went back to the club house and sat down on one ef the spinning bikes. Beacause of my lack of imagination i did my usual 3x1-2-3-2-1.
When I was done with the first set my ass and feet hurt quite a bit, so I stood up going the same pace the second set, not very though, just to keep HR up. Then I pushed really hard last set, don't think Iäve ever been that sweaty :)
Ok session, atleast better than going home and skipping the training.
10 PM

Styrka 27:48
ahr:85 max:113

Evening strength, felt good.

Monday Mar 26, 2012 #

10 AM

Alternativt (Spinning) 54:30
ahr:127 max:156

Spinning session in club house, as usual 3x(1-2-3-2-1), really should come up with another interval session even though this one is really nice. As usual some Dexter to keep spirit up. Felt really good today and I pushed really hard most of the time. Good session
8 PM

Styrka 1:10:00
ahr:106 max:138

Was a little to lazy to get myself to the COL-strength, so I did my usual programme. Felt really good and I could do the exercises technichally very good.

Sunday Mar 25, 2012 #

3 PM

Löpning 42:45 7.23 km (5:55 / km) +124m 5:27 / km
ahr:131 max:146 shoes: Inov8 X-talon 212 (2011)

Was supposed to be atleast twice the time I actually ran, but i felt quite early that my shins weren't allright, so I ran back home, got some massage and lay some ice on it. Only alternative training tomorrow so it should be good until tuesday.

Saturday Mar 24, 2012 #

12 PM

Styrka 1:15:13
ahr:114 max:165

The usual strength session, felt really strong today and had almost no problems with any exercise, nice.
9 PM

Löpning 29:02 6.06 km (4:47 / km) +38m 4:39 / km
ahr:134 max:143 shoes: Nike LunarElite+

Did some easy running, lovely time to do so, all alone in the dark, very cozy... Felt ok I guess.

Styrka 26:36
ahr:100 max:133

Some evening strength, felt pretty good.

Friday Mar 23, 2012 #

Note
(rest day)

Thursday Mar 22, 2012 #

7 PM

Löpning (Warm up/down) 25:23 3.14 km (8:05 / km) +72m 7:15 / km
ahr:134 max:149 shoes: VJ Bold Starstuds

Orientering (Technique) 50:56 7.57 km (6:44 / km) +52m 6:30 / km
ahr:148 max:162 shoes: VJ Bold Starstuds

Tiomila-training in Lexby, two 3,3km loops and individual start.
Went out quite hard and orienteered pretty good, had some problems with directions but I didn't do any big mistakes on the controls. Tempo was ok but I got really tired after first loop so took a short brake before the second one. Didn't go out as hard on second loop and i still orienteered good, but once again I had some problems with directions.
Overall ok session, I still have some way left to a descent shape, but that's not really important right now. Had a new watch so accidentally stopped it two times (lap button in a very different place than on the previous watch), distance may therefore not be exact.

Wednesday Mar 21, 2012 #

Note
(rest day)

Well deserved

Tuesday Mar 20, 2012 #

3 PM

Löpning (Warm up/down) 21:17 3.83 km (5:33 / km) +37m 5:18 / km
ahr:124 max:138 shoes: Saucony Grid Type A4

Löpning (Intervals) 35:33 8.19 km (4:20 / km) +46m 4:13 / km
ahr:144 max:156 shoes: Saucony Grid Type A4

Since I was going to Chalmers in the evening (open house with Z) I did my intervals a bit earlier today. I almost did what was planned for the club training, 3 min intervals with 1 min rest, but i did them on grus8an instead of the 5k loop.
Started out ok, felt a little slow but it wasn't that bad, had pretty much the same feeling the first 4 or 5 intervals, then it started feeling a little bit better and i could hold a pretty descent pace the last 4 intervals.
Body felt good, only calves that quickly got really tired, probably due to the new shoes, but i could run on without to much trouble.
Nice session, felt really nice to run intervals again!

Monday Mar 19, 2012 #

10 AM

Alternativt (Spinning) 54:28
ahr:121 max:145

Morning spinning session, did some intervals today, 3x(1-2-3-2-1). Felt pretty good and I could go on pretty hard.
5 PM

Styrka 50:22
ahr:118 max:165

COL-strength, started off with some really good excersises that we did in pairs, but after the water-break i personally think i was pretty easy.

Sunday Mar 18, 2012 #

11 AM

Orientering (Technique) 1:42:52 14.97 km (6:52 / km) +378m 6:06 / km
ahr:138 max:150 shoes: Inov8 X-talon 212 (2011)

Training with GOF. Pretty much training this weekend so I ran the course in distance pace. First 9k was flat and really nice, but then it became hilly and less good runablilty, since I was quite tired this part became really tough.

Saturday Mar 17, 2012 #

8 AM

Orientering (Technique) 1:33:20 14.24 km (6:33 / km) +157m 6:13 / km
ahr:146 max:157 shoes: Inov8 X-talon 212 (2011)

Me and Hedberg went up to Tibro for a training day. Started off with test running the M21-course for Tibrotrippeln (long). Awesome terrain, and a nice course made this PURE. Planned on going pretty easy but hr says otherwise. Still a really nice session.
3 PM

Löpning (Warm up/down) 20:19 2.85 km (7:08 / km) +38m 6:41 / km
ahr:133 max:148 shoes: Inov8 X-talon 212 (2011)

Orientering (Technique) 31:03 5.08 km (6:07 / km) +161m 5:17 / km
ahr:151 max:159 shoes: Inov8 X-talon 212 (2011)

This time we test ran the middle course for Tibrotrippeln. Same terrain and really fun again, perhaps not as nice as the long though. Went out hard and planned on doing competition-pace. Went pretty good, flat areas and downhills felt good but uphill was crap. Orienteering was pretty good, controls were hard to see so I literally ran over them two times resulting in mistakes, made some bad legs besides that but good for a first hard run.

Friday Mar 16, 2012 #

4 PM

Styrka 1:00:04
ahr:110 max:134

Usual strength session at home, felt pretty good. Was in a bit of a hurry so had to cut warm up/down short.

Thursday Mar 15, 2012 #

6 PM

Löpning (Warm up/down) 15:49 2.45 km (6:27 / km) +38m 5:59 / km
ahr:133 max:147 shoes: Inov8 X-talon 212 (2011)

Orientering (Technique) 25:56 2.89 km (8:58 / km) +60m 8:08 / km
ahr:138 max:165 shoes: Inov8 X-talon 212 (2011)

Followed up Johannes and Felix today, two short loops each, map was 1:15000 and very detailed so was really hard to read, short legs didn't make it better :/ The guys ran ok and the pace wasn't very high which was perfect for me. Did two loops on my own when I was done following, went pretty bad, I blame the map and course ;) Body felt ok downhill and on the flats but as soon as it started going uphill i got lactate-acid in an instant, expected though.
11 PM

Styrka 25:45
ahr:94 max:133

Evening strength, felt ok.

Wednesday Mar 14, 2012 #

8 PM

Löpning 28:27 5.93 km (4:48 / km) +36m 4:39 / km
ahr:137 max:148 shoes: Nike LunarElite+

Nice easy run in the dark, really nice to run again, felt pretty good too :) Massive stretch afterwards!

Tuesday Mar 13, 2012 #

5 PM

Alternativt (Spinning) 1:30:00
ahr:125 max:138

A little longer spinning session today, didn't run grus8an since I don't want to push hard this soon after my "comeback". Todays entertainment was "Thank You for Smoking", really good movie :) Felt pretty good but became tired last 20 or so, still kept cadence up!
11 PM

Styrka 25:00
ahr:94 max:146

Usual evening strength session, felt pretty good but took it easy with heel-raises since I tend to get hurt if I overdo them.

Monday Mar 12, 2012 #

10 AM

Alternativt (Spinning) 45:02
ahr:135 max:150

Went up to the club house for an easy spinning session, brought the Ipad so i could watch an episode of Dexter during the session, worked out very well and it was far from as boring as it could be. Felt ok during the session, but a bit stiff so I really need to start stretching.
5 PM

Styrka 44:33
ahr:124 max:161

COL-strength, pretty tough with two strength sessions in a row, but since it was a long time since last time I wanted to give the body some extra punishment ;) It was a tough session partly, and i really had to struggle not to give up on some excersises, but in the end I'm quite satisfied with my performance. Looking forward to more training now :)

Sunday Mar 11, 2012 #

12 PM

Styrka 1:07:03
ahr:130 max:155

My superior regenerating skills have finally got me good enough for some strength, and almost good enough to start condition training, hopefully will be able to do some spinning tomorrow or tuesday. Anyway, today I didn't feel as bad as i thought it would so that's positive, pretty good actually. Did as many reps as before it got sick and i worked out good, even though I had to dig deep on some excersises. Finally, F**k it's good to be back :D
C • Gott 3

Saturday Mar 10, 2012 #

Note
(sick) (rest day)

Friday Mar 9, 2012 #

Note
(sick) (rest day)

Thursday Mar 8, 2012 #

Note
(sick) (rest day)

Wednesday Mar 7, 2012 #

Note
(sick) (rest day)

Figured i might make an update now, long ago since last. I'm feeling pretty good, and I have been doing so for the last week or so, but my throat just don't want to get rid of all the slime, so I can't train just yet. For example, I get exhausted just by walking up stairs which really is annoying.
C • Så drygt! 3

Tuesday Mar 6, 2012 #

Note
(sick) (rest day)

Monday Mar 5, 2012 #

Note
(sick) (rest day)

Sunday Mar 4, 2012 #

Note
(sick) (rest day)

Even though it's not getting any worse by some really light running it sure ain't getting any better, a i skipped running today and walked a Pre-O course instead.

Saturday Mar 3, 2012 #

Note
(sick)

Same as yeserday, ran a little bit but didn't feel good so jogged last part of the course.

Friday Mar 2, 2012 #

Note
(sick)

PAN-våren night, tested body, didn't feel good, got winded and started coughing a bit, so went back to the finish.

Thursday Mar 1, 2012 #

Note
(sick) (rest day)

Feeling pretty good now, but still throat isn't perfect so i don't want to train just jet, hoping for an easy jog tomorrow and being able to compete this weekend (pretty easy though)

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