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Training Log Archive: Cat T

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Running - easy10 5:22:00
  Orienteering - easy2 2:43:00
  S&C 2 1:20:00
  Orienteering - medium1 55:00
  Running - hard2 55:00
  Total12 11:15:00

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

3 PM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Reverse rave shack route. Bit of a headache but otherwise quite fresh after a lighter week. Bigger headache is that yesterday (daytime!) i lost my bank card and cash, and 3kr is quite a tight budget til i can get a new one.

Saturday Jan 28, 2017 #

10 AM

Orienteering - easy long 2:08:00 [2]

Hugo's been planning again, this time a nice multitechnique through högmora, mörtsjön and finishing with a control pick in svartvik. Really fun! Properly enjoyed the orienteering and the snowfree bits in the forest, once i decided to cut the corridor anyway, have to go back to that.

Friday Jan 27, 2017 #

11 AM

Running - hard intervals 31:00 [4]
shoes: Saucony Kinvara - Sept 2016

back to the treadmill. plan A was actually to pace the orienteering school on their 3000m but my back wasnt enjoying life this morning. it took extra coffee and some ibuprofen before i could attempt a run. so wasnt feeling too great but armed with a club life podcast it was okay in the end and easier than last friday. made up a session to nudge the threshold upwards, but where i could alter to just threshold if my back wasnt enjoying the faster bits. 3x 8min top end threshold (30s) 1min hard (2-3mins), then a bonus 4min threshold-and-a-bit at the end. worked quite well, a bit sceptical of the longer set rest but found there was still a bit of residual lactic to carry through the later long ones.

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

some uphill strides on the way home (tried a downhill but back doesnt like that so much)
6 PM

S&C 30:00 [1]

core at home, nothing too tough so i dont load my back too much. seemed okay.

Thursday Jan 26, 2017 #

11 AM

Running - easy 47:00 [2]
shoes: Saucony Kinvara - Sept 2016

skating round snösätra with Josh

stayed away from the gym - my back is still sore - but tried to stretch glutes and hamstrings a bit instead to help it out.
6 PM

Orienteering - easy 35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

easy pace orienteering in Svartvik. going quite well apart from the one with a forcefield round it (102). back a bit better, hope to see some more improvement overnight so i can do a hard session tomorrow!

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Wednesday Jan 25, 2017 #

8 AM

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

actually made it out this time, mainly cos i needed food for breakfast
6 PM

Orienteering - medium 55:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Took a trip out to Vårsta for nattugglan, seemed like a slightly more hardcore version of mila... Need to have a look later to analyse properly but starting to see slow but definitely there improvements in night o. Not great by any means but better than i could have done a few months ago!

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jan 24, 2017 #

11 AM

Running - easy 1:05:00 [2]
shoes: Saucony Kinvara - Sept 2016

hopefully i should get some work taking running groups in the city with Urban Tribes. soon i'll do the course properly but went to see and join with a session today. quite easy paces, which is good when i dont want it to start clashing with my own training. ran with the group and also a bit before, got off the tube near globen to make sure i got a decent run in.
C • Imponerande! 2
6 PM

Running - hard intervals 24:00 [4]
shoes: Saucony Kinvara - Sept 2016

bit of a different session: 4 sets 3x1min(30s),3min. only 90s set rest. i took the 3mins with 60s threshold(feeling), then 30s fast, x2. this was the toughest bit, the 1min i could keep the speed well for the whole session (a couple a bit slow from being caught up behind other people, we were a huge group) but the longer ones i was dropping quite a lot at the end. would be good to do more of that then i guess. really good to have lots of people to run with. think i did some bad squats yesterday and my back hurts, so i didnt push myself quite as hard as usual. but that might be the short recoveries, too. apart from the back, felt fine and good energy.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Jan 23, 2017 #

10 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy run with Josh round näset. south facing slopes mostly forest instead of snow now, which is really welcome. been missing the usual variety of hard and soft suraces to run on.
6 PM

S&C 50:00 [3]

Gym with Louise. Good with company to get me out the house!

Running - easy warm up/down 7:00 [2]
shoes: Saucony Kinvara - Sept 2016

Just there and back

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