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Training Log Archive: Cat T

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Running - easy49 27:06:00
  Orienteering - easy8 7:35:00
  S&C 5 2:55:00
  Running - hard7 2:30:30
  Orienteering - hard4 2:10:00
  Orienteering - medium3 1:40:00
  Total57 43:56:30

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Thursday Jun 30, 2016 #

11 AM

Running - hard intervals 10:00 [5]
shoes: Saucony Kinvara - Jan 2016

Free from work, celebrated at studenternas. Could leave happy again as i can feel and see progress. Shant say im flying with 2x3.17 km but now my 400s and 200s are back the right side of 75 and 35 respectively.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

To the track then into town to meet mum and dad
4 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy recovery in Nåsten

Wednesday Jun 29, 2016 #

11 AM

Running - easy 42:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

work has to take priority for at least another day. small outing in the sun, Nåsten and Hågadalen. think that might be all there's time for

Tuesday Jun 28, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

To the station
12 PM

Running - hard 35:00 [4]
shoes: Inov-8 Oroc 280 March 2016

Tempo run, small tracks and terrain in Lunsen while mum and dad were exploring

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Monday Jun 27, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

workworkworkworkwork

morning jog
11 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

work break, one of the shorter versions of the Rödmossan loop

Note: wearing new 190s, broke them in a little bit walking round jukola field. they seem to have made the sizing a bit tighter, i think theyre workable but next time i should go a size up.
7 PM

S&C 40:00 [1]

oops, a bit long since i was last on the trx

Uppsala has emptied for the summer, thought the gym was shut at first but turns out it was just deserted

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Sunday Jun 26, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog
12 PM

Orienteering - medium 40:00 [3]
shoes: Inov-8 Oroc 280 March 2016

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Saturday Jun 25, 2016 #

6 PM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

No racing as id been feeling tired but on reflection maybe ive just got lazy
C • Lazy 2

Friday Jun 24, 2016 #

7 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog
11 AM

Orienteering - easy 30:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Easy training, just taking lots of time with everything and trying to look up to see the best lines
5 PM

Orienteering - hard race 15:00 [4]
shoes: Saucony Kinvara - Jan 2016

sprint at o festivalen... ran a sprint race! for the first time in 5 months. felt fine, no injury issues. beforehand i wanted just a stable run and to be on the safe side with orienteering. the race was very simple and i managed to lose time by overthinking the routes, playing too safe and staying out of the (actually nice) forest and gettng caught in the only trap there was. so afterwards i was not at all happy, even though i guess i achieved most of what i wanted to beforehand. lucky Heather was there to talk me round!! i have work to do...

Running - easy warm up/down 15:00 [2]
shoes: Saucony Kinvara - Jan 2016

Thursday Jun 23, 2016 #

10 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 Oroc 280 March 2016

relay training, Näsinge

Running - easy 45:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Wednesday Jun 22, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

Same loop, other direction
10 AM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Tveteskogen, long distance training
5 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

suddenly i have loads of work :-( ran for a bit to try and de-stress.

Tuesday Jun 21, 2016 #

8 AM

Running - easy 24:00 [2]
shoes: Saucony Kinvara - Jan 2016

Back in Strömstad! Morning jog with Hector
10 AM

Orienteering - easy 40:00 [2]
shoes: Inov-8 Oroc 280 March 2016

short training at Kasen. started a bit shaky and ended appallingly! like a little tour of all the mistakes i make in these places. feeling tired and hungry, still recovering from the weekend.
C • it's not you 3

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 March 2016

4 PM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Kasen again. Some with Hollie, some alone. Generating all the learning today ;-)

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Monday Jun 20, 2016 #

Note
(rest day)

Nope

Sunday Jun 19, 2016 #

Note
(rest day)

I bailed on jukola! Linne were exiting before the mass start would finish. with the weather how it was it was a bit oof a relief :-D

Saturday Jun 18, 2016 #

Event: Jukola 2016
 
10 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog
4 PM

Orienteering - hard race 55:00 [4]
shoes: Inov-8 Oroc 280 March 2016

Venla! And the first last leg in a big Relay that hasnt been a complete disaster. I wasnt near clean and some bad routes, but never panicked. Felt a whole other world than EOC and tiomila, i actually felt strong for most of it, could do with turning that last 2km fade into a kick tho :-) onwards and upwards. I am exhausted now!

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Friday Jun 17, 2016 #

Note

Sauna and lake recovery :-)
10 AM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog to Syvälampi
1 PM

Orienteering - easy 50:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Jukola training. Had my jukola face on :-D :-D

Thursday Jun 16, 2016 #

3 PM

Orienteering - medium 15:00 [3]
shoes: Inov-8 Oroc 280 March 2016

Finished journey to Maiju's summer hut (we got lucky this year, its really close to jukola arena and has a choice of saunas) then out onto nearly training map. Short orienteering tester...

Running - hard 16:00 [4]
shoes: Saucony Kinvara - Jan 2016

... Then changed shoes for tempo on the way home. This was an adapted version of progression run. Went great, foot great. Hamstrings a little domsy after track but should be fine.

Running - easy warm up/down 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

Wednesday Jun 15, 2016 #

Note

Travelling, overnight ferry to Helsinki
9 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog and drills
12 PM

Running - easy 55:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

easy round a Rödmossan variation

Tuesday Jun 14, 2016 #

2 PM

Running - hard intervals 7:30 [5]
shoes: Inov-8 X-Talon 190 Sept 2015

Studenternas! moved it on to 4x400, 4x200. not exactly a big session but getting on for something a bit more reasonable. my times are a couple of seconds off what they have been when ive been fitter (77 instead of 74-75 and 35 instead of 33ish) but consistent. such a good feeling to not be held back by pain and feel like even if i cant really go faster i could do more if asked :-) hopefully im still at the stage where i can have some tangible improvements next time, too!

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

hot and sunny, so i treated/shocked the good people of uppsala with my midriff
7 PM

S&C 30:00 [1]

core at the gym

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Monday Jun 13, 2016 #

11 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

more hitta ut, gotta catch em all! ... found that following the winterish volume my legs are really tight and heavy, so topped to dynamic stretch them out a bit and run a few strides. hope that some easier days before Venla will be enough to wake them up a bit.
4 PM

Orienteering - easy 40:00 [2]
shoes: Inov-8 Oroc 280 March 2016

this was supposed to be a hard session but i was having none of it! then i had to come home and sleep a bit, too. so i hope to be able to run it tomorrow, instead!
C • Åland 3

Sunday Jun 12, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills
11 AM

Running - easy 1:30:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy hitta ut collecting
7 PM

Running - easy 35:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

catching some evening sun :-)

Saturday Jun 11, 2016 #

10 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

2 PM

Orienteering - hard 15:00 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

Slottssprinten at Sigtuna, 2-man relay with Kate... tried to keep to Kim's instructions of keeping it steady-fast rather than all out, went fine as im so rusty t sprinting that i had to slow down a lot to check things, shifting okay in some bits but still missing some top gears. nice place, quite simple orienteering but a fun day out!

Running - hard intervals 7:00 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

measured 200m on a flat gravel track next to the arena. 2(5x200m). foot responded well, feel like i can move the session on as planned next week. excellent!

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Friday Jun 10, 2016 #

6 PM

Running - easy 30:00 [2]
(rest day) shoes: Saucony Kinvara - Jan 2016

hmm already done enough volume and hard day coming up tomorrow, so just a leg loosener and otherwise easy day working a little on woc prep/jukola prep/knitting. Also finding that after too many training camps, im now quite high maintenance and need a three course breakfast.

Thursday Jun 9, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills
11 AM

Running - easy 1:20:00 [2]
shoes: Saucony Kinvara - Jan 2016

recovery in Nåsten. found where the forest fire was on Saturday. the ground is still smoking in places - shouldn't someone be keeping an eye on that?
7 PM

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

S&C 30:00 [1]

mostly trx

Wednesday Jun 8, 2016 #

11 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

Feeling recovered after nearly a day off. Important to be able to push hard this eve. Slept till 9! Fyris loop plus some steps, following on from last week.
7 PM

Orienteering - hard 45:00 [4]
shoes: Inov-8 Oroc 280 March 2016

Jukola training! it's coming, slowly but surely :-)

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Tuesday Jun 7, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills
11 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Lunsen

Monday Jun 6, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills
11 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

nice easy run. proper summer day today, trying to make the most! sort of makes up for all the darkness in winter.
7 PM

S&C 45:00 [1]

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Sunday Jun 5, 2016 #

10 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog. Slept in quite spectacularly so the day has been shunted back. Long live the 10.30 pre-breakfast!
2 PM

Running - hard 50:00 [3]
shoes: Inov-8 Oroc 280 March 2016

progression run, small paths in Nåsten. good progress! :-)

Saturday Jun 4, 2016 #

9 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

slept in. late morning jog to retock the cupboards
11 AM

Orienteering - easy 1:30:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Easy orienteering at Siggefora. Heavy terrain in summer, good to take it easy.
6 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

evening jog, nice and sunny. collected the Flogsta hitta ut.

Friday Jun 3, 2016 #

Note
(rest day)

More not-training. Travelling home.

Thursday Jun 2, 2016 #

8 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

To the station in Leeds, then to Kim's for physio and meetings. Really useful morning, changing the course of the summer! Back to lucy's to pack bags again now...
6 PM

Running - hard 25:00 [3]
shoes: Saucony Kinvara - Jan 2016

really tired after today rushing about, did something im not usually doing - did the intervals without too much else. went fine.

Wednesday Jun 1, 2016 #

11 AM

S&C 30:00 [1]

Gym in town for mostly core

Running - easy 50:00 [2]
shoes: Saucony Kinvara - Jan 2016

There and back. At risk of getting political, i got a signifikant boost when i had the unique opportunity to look Nigel Farage in the eye from his position atop his tour bus and raise a middle digit.
C • Politics 3
5 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy run (plus steps plyo and hill sprints) with Lucy. she is shifting quite well and will be dangerous at O-Ringen
C • Hmmm 2

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