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Training Log Archive: Cat T

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running - easy10 6:42:55 16.83 27.09
  Running - hard2 1:53:20
  S&C 2 1:12:00
  Orienteering - medium1 1:05:00
  Unspecified1 10:00
  Total12 11:03:15 16.83 27.09

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Sunday Feb 2, 2014 #

1 PM

Running - easy 1:03:27 [2] 13.8 km (4:36 / km)
shoes: Inov8 X-Talon 190 Oct 2013

round uppsala on roads, a bit shocked to be having such okay speed today!

Saturday Feb 1, 2014 #

11 AM

Orienteering - medium intervals 1:05:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Lunsen O intervals. not sure i should count this as orienteering, i really had no idea :-( had a clear aim to make plans and keep control and i really was trying but it didnt work. too stupid :-(
4 PM

Running - easy 30:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

easy dusky run, a bit earlier than usual. doms in quads from yesterday, glad i was using them!

Friday Jan 31, 2014 #

11 AM

Running - easy 34:28 [2] 7.29 km (4:44 / km)
shoes: Inov8 X-Talon 190 Oct 2013

easy Friday recovery, just to check i can still move after yest
5 PM

S&C 30:00 [3]

finally got down to the gym. yep, some work to do...!

Running - easy warm up/down 15:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Thursday Jan 30, 2014 #

8 AM

Running - easy 45:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

jogging about at OLHÖ intervals, drills etc.
6 PM

Running - hard intervals 23:20 [4]
shoes: Inov8 X-Talon 190 Oct 2013

Linné intervals. 2x 10x70s/20s. hanging on the back of the boys' group. felt quite strong, good to be recovered enough to run that well :-) speed a bit slower than i hoped (3.25-3.30/km) but the surface wasn't great (slippery snow) and i guess i was running about that speed on the track a year ago so something has improved. so a nice positive training :-) though i was reduced to granny shuffle all the way home.

Running - easy warm up/down 1:00:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

there and back, drills, recoveries

Wednesday Jan 29, 2014 #

7 PM

Running - easy 30:00 [1] 6.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 Oct 2013

working, sleeping, cooking... quite late by the time i got out for some recovery running. easy half hour and then some stretching :-) new watch working a treat, beeps at me every km!

Tuesday Jan 28, 2014 #

3 PM

Running - easy 50:00 [1]
shoes: Inov-8 Oroc 280 Oct 13

OLHÖ training in Nåsten, just ran there and back and shadowed Klara round a course. All v easy speed.

Also, my very own GPS has arrived! no doubt will be making map squiggles soon :-)
6 PM

Running - hard 1:30:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Tisdagsbana E. Not exactly as planned, after planned 65mins with front group we were still the other side of the world (of Nåsten) and i couldnt face 4km jog home so hung with it 10mins more (luckily it slowed a bit here). Then jogged back. hope i limited it enough to pick up well in time for thurs eve. almost-rest day tomorrow. http://www.oklinne.nu/documents/documents_open.php...

Monday Jan 27, 2014 #

11 AM

Running - easy 35:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

warm up, drills and strides, run home. always kinda scary reducing volume but will see how it goes and hopefully feel the extra push in hard trainings :-)
6 PM

S&C 42:00 [3]

felt quite a bit better than last week. but Johan also made the programme tougher. hard hard work.

Running - easy 40:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

easy warming up

Unspecified (Innebandy) 10:00 [3]
shoes: Inov8 X-Talon 190 Oct 2013

return to the innebandy scene! just a short one to get used to it a bit. im still crap :-D

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