Training Log Archive: Cat TIn the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
10 AM
Orienteering - easy 1:03:02 [2]
shoes: Inov-8 OROC 230
turns out track makes your legs tired! this was actually supposed to be a race in Norrtälje but i could not move anything faster than slow-warm-up pace, so it ended up just a long easy training. which is fine really, having done so much hard training this week. recovery time next week!
found it took some time to get to visualise things properly with the snow there. also made many route choices how i would make them in a sprint (on a sprint spec map) in the summer, not always working out so fast just now! good fun, good route choice practice, yummy soup after too :-)
found it took some time to get to visualise things properly with the snow there. also made many route choices how i would make them in a sprint (on a sprint spec map) in the summer, not always working out so fast just now! good fun, good route choice practice, yummy soup after too :-)
Running - easy warm up/down 30:00 [1]
shoes: Inov-8 OROC 230
Saturday Jan 19, 2013 #
8 AM
Running - easy 42:00 [1]
shoes: Mizuno Wave Rider April 12
go for a morning jog, they said. it'll be pleasant and refreshing, they said.
training a bit later today so got out early. bit chilly, i think a new PB for lowest temperature trained in? (-22). brrrrrrrr.
training a bit later today so got out early. bit chilly, i think a new PB for lowest temperature trained in? (-22). brrrrrrrr.
1 PM
Running - hard intervals 23:00 [4]
shoes: Inov8 F-lite 195
a roadtrip to the indoor track at Västerås- went so much better than i thought it would, have made progress since last track training (last April?) 5xkm at comfy(?!) 3:35ish (mostly in lane 2 so i wasnt being annoying and running on heels), then 5x400m aiming for 80 but faster in the end, finishing on 74. which means i should have maybe done a few more. might try a longer session next time but just running with the group, so much more fun than solo.
Running - easy warm up/down 25:00 [1]
shoes: Inov8 F-lite 195
Friday Jan 18, 2013 #
Note
no more training today, moved house again so sorting out all my stuff so i dont have any left to do later. also important to make self rest sometimes, need to realise that more isnt better
11 AM
Running - easy 55:00 [1]
shoes: Inov-8 OROC 230
fredagsmys round and about in Lunsen, some with Marta and some on my own. beautiful day - blue sky, -12, new snow and Lunsen was a babe as always. no map and didnt manage to get on the right track for elusive Lunsentorpet but lovely all the same. even stopped for a snow angel :-)
Thursday Jan 17, 2013 #
11 AM
Running - easy 1:02:00 [1]
shoes: Inov-8 OROC 230
to the gym to pick up membership card. feeling a bit tired, not surprising really! maybe a crosstraining day tomorrow.
6 PM
Running - hard hills 1:30:00 [3]
shoes: Mizuno Wave Rider April 12
Slottsbacken hills. this ended up a looooong training. more tired in legs than lungs, not going so quick on the long reps so tried to keep recoveries as short as poss.
running volume getting a bit ridic now. enforcing cross-training week next week before i do myself damage.
running volume getting a bit ridic now. enforcing cross-training week next week before i do myself damage.
Wednesday Jan 16, 2013 #
12 PM
S&C 30:00 [1]
rest morning! core stability
6 PM
Orienteering - easy 1:15:00 [2]
shoes: Inov-8 OROC 230
running a bit faster at the beginning til it all went very very wrong. sometimes wonder if im in the right sport, couldnt do much right today :-( but i think im just finding it v hard to concentrate when training with a group - dont really enjoy running in tracks or having to watch the snow all the time. i know i dont need to be good at night but it's still frustrating. will get out as soon as i can for some more orienteering training, just taking it my own pace and reinforcing the basics. again! http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Tuesday Jan 15, 2013 #
11 AM
Running - easy 46:00 [1]
shoes: Inov-8 OROC 230
Tuesday morning history lesson, went to see a Viking runestone and an Iron age burial ground. Then via ICA. everything pretty in new snowfall :-)
6 PM
Running - hard 2:20:00 [3]
shoes: Inov-8 OROC 230
A WHOLE tisdagsbana! 17+km in deep snow. stuck just about with the boys' group right til the short but steep hill after Hågadalan when i eventually "broke" and the last few hundred metres were looong. may be tired for some days. right SI a bit strange, i think from falling on my right side quite hard yesterday. will stretch. http://www.oklinne.nu/documents/documents_open.php...
Monday Jan 14, 2013 #
11 AM
Running - easy 55:00 [1]
shoes: Inov-8 OROC 230
on tracks in Lunsen, couldnt quite bring self to running in terrain again so soon after yesterday
5 PM
Orienteering - easy 20:00 [1]
shoes: Inov8 F-lite 195
sprint training in Ekeby. had a brilliant idea to wear flats to stop me running harder than i should, which worked v well til i slipped, decked it and dislocated shoulder. hard to concentrate after that. also truly awful route choice to 2, like yesterday i started without concentrating first. Need to do this next time.
Running - easy warm up/down 25:00 [1]
shoes: Inov8 F-lite 195
S&C 45:00 [3]
Rockgympa. lots of dorsiflexion but no side planks for me today.