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Training Log Archive: Cat T

In the 7 days ending Mar 26, 2017:

activity # timemileskm+m
  Running - easy12 7:18:00
  S&C 3 1:20:00
  Orienteering - hard2 1:18:00
  Running - hard3 1:02:00
  Orienteering - easy1 50:00
  Total13 11:48:00

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

11 AM

Orienteering - hard race 39:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Måsenstafetten. I ran leg 2 between Hanna and Louise. Not as controlled as yesterday and lost time in two places in particular from not having enough concentration/details in my plan. So i had to do the old overtaking the pack again move, at least then i got away without repeating over and over. Bit tired legs but tried my best to push on. Fun day anyhow!

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

If possible i was even slower than yesterday warming down.
6 PM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - Sept 2016

recovery reverse snösätra, definitely ready for an easy day tomorrow

Saturday Mar 25, 2017 #

7 AM

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

Morning jog, a few drills and strides. Already a football match going on inside the track!
11 AM

Orienteering - hard race 39:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

"shortened long" at Nyköping, almost a middle distance but only 11 controls. Smoothly round 10 of them, one missed going over a small path early in the leg, took a while to feel secure again even though direction was fine. Otherwise good feeling, stable, just what was needed after so many messy races on tour.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Felt strong on the course but crawling the warm down!
C • Good Work ;) 2
5 PM

S&C 15:00 [1]

Core

Friday Mar 24, 2017 #

Note
(rest day)

11 AM

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

Small recovery run by the lake. Easy day today, and I need it. Stopped to sit in the sun for a bit.

Thursday Mar 23, 2017 #

11 AM

Running - hard tempo 35:00 [3]
shoes: Saucony Kinvara - Sept 2016

into town to take my class, had to go at a decent speed for most of it after i left probably a too tight margin (made it with a minute to spare) feeling not so bad after gym, better than last week :-)

Running - easy warm up/down 1:00:00 [2]
shoes: Saucony Kinvara - Sept 2016

fartlek session with my group, really nice and sunny out on djurgården so it didnt take much for it to seem a successful class!
6 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 XTalon 212 Oct 2016

Had my own training planned tonight, me vs reflex #130. It was the centre of my butterfly and i managed it quite well for the first time. Victory!!! Found a new nemesis in #132. Proper bimbling, tired from the morning, but good feeling even if it was slow - also maybe trickiest time to orienteer, adjusting to the darkness as its getting dark?

Running - easy warm up/down 10:00 [1]

Wednesday Mar 22, 2017 #

10 AM

S&C 50:00 [3]

hmm realised the rolling 7 was at 15hrs accidentally (supposed to be dropping volume a bit now...) so i think this afternoon will be dedicated to rest and stretching. and maybe sleep, working til after 11 last night.

some top characters at Farstahallen gym.

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

mostly on the treadmill

Tuesday Mar 21, 2017 #

10 AM

Running - hard intervals 12:00 [4]
shoes: Saucony Kinvara - Sept 2016

12x1min/1min round Sprintåttan v2.0. really good apart from where they were working on the best set of downhill steps. can have some good fun playing about here over the coming weeks.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara - Sept 2016

6 PM

Running - hard intervals 15:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Time trial on the hökarängen elljusspår then some hill reps on the biggest hill. Felt like i culdnt quite access top gear, maybe used up a lot of that this morning, but good to get lungs working. Good to have some shorter, harder sessions in the week when theres orienteering races every weekend now.

Running - easy warm up/down 55:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Monday Mar 20, 2017 #

8 AM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

tried out a new easy run in svartvik, with some extra hills along the way. paths not always so good for trainers but nice run out anyhow.
6 PM

Running - easy 49:00 [2]
shoes: Saucony Kinvara - Sept 2016

with Louise to Hökarängen then back by yself, some drills and plyometrics on the way back

S&C 15:00 [1]

basic core when i got home

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