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Training Log Archive: Cat T

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Running - easy11 6:29:00
  Orienteering - medium2 1:47:00
  S&C 3 1:20:00
  Orienteering - hard1 1:16:00
  Running - hard3 51:00
  Total13 11:43:00

» now

Sunday Apr 30, 2017 #

6 AM

Orienteering - medium 58:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Leg 5 for the men's second team. in a couple of jukolas ive been able to power through from the race on saturday to run quite okay the morning after, too. today not the same, i'd really managed to empty my legs in the women's race and got round mostly in jog speed with a bit higher effort. no push at all and not that clean until nerer the end, when i'd settled into the slow rhythm a bit more. fully crashed after, couldnt get out of my duvet cocoon for ages.

completely exhausted now! at least eating plenty today. definitely sleeping in tomorrow.

Running - easy warm up/down 15:00 [2]
shoes: Saucony Kinvara - April 2017

mostly trying to defrost my feet

Saturday Apr 29, 2017 #

Event: 10Mila
8 AM

Running - easy warm up/down 21:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog with Will, seeing the sights of Borås

late night arrival and uncomfortable bed meant only 4hrs sleep, not feeling so great but i thought probably enough to function okay after a hotel breakfast and some coffee...
3 PM

Orienteering - hard race 1:16:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Tiomila leg 3, the Long Day. ungaffled. didnt feel wonderful before running but at least had done a lot of work and some relevant training to prepare, so felt like a good technical race was possible. really open forest so the leg was made for catching positions and i worked hard to do that. some smaller misses and a route choice mistake but like i found last time i was here it really suited me physically and that helped a lot. could often see people but still found myself alone quite a bit, too. ran various sections with a few different packs and by the last few controls i knew i was in quite a high position. this last area was tricky, so eased back a little bit to minimise risk when i was in the front of the group.

quickest leg time and brill to perform well in a big relay again - i really wanted to run well here! we had to change the team last minute, maybe hitting something like average over the five legs (three good runs, two with more mistakes) but we can defintely bring the average higher for next time.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 April 2017

warm up with Hanna after her leg, short warm down feeling rough after the race. gave up when there were people walking about quicker than i was shuffling along.

Friday Apr 28, 2017 #

12 PM

Running - hard intervals 14:00 [3]
shoes: Saucony Kinvara - April 2017

Intervals with my usual group. Good group today, enjoyed it!

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara - April 2017

Plus dropping by specialisten before the class

Thursday Apr 27, 2017 #

9 AM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

Slept in then pre breakfast along the lake. Started at a shuffle and finished at something approaching normal. Stopped to hang on the bars for a bit to try and stretch out my back.
6 PM

Running - easy 50:00 [1]
shoes: Inov-8 XTalon 212 April 2017

Easy run and then beach strength at the outdoor gym, both with Kjerstin. And a sauna. Yasss.

S&C 5:00 [3]

Wednesday Apr 26, 2017 #

9 AM

Running - hard intervals 22:00 [4]
shoes: Saucony Kinvara - April 2017

Intervals on the way into town. 10min tempo, 3x1-2-1 min. 1min rest, 3 min set rest. Felt awful to begin with and needed extra warming up, something in the last two days has set off the doms. Have to look at the pace later but felt fine once going, maybe a bit lazy on the 2's?

Running - easy warm up/down 1:10:00 [2]
shoes: Saucony Kinvara - April 2017

For the morning
11 AM

Running - hard intervals 15:00 [3]
shoes: Saucony Kinvara - April 2017

Short coffee stop then short intervals with the group (supply coaching today)
6 PM

S&C 15:00 [1]

Core. Proper tired from this morning, didnt help it kept hailing. But now just to recover before the weekend.

Tuesday Apr 25, 2017 #

11 AM

Running - easy 49:00 [2]
shoes: Saucony Kinvara - April 2017

Office outing with Louise along the lake, then some drills and strides on the uphill road home.
6 PM

Orienteering - medium 49:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Relay training at Paradiset. A bit out of control to begin with and lucky i happened upon the right gaffel but then a bit better later. Ran a bit with a whole train, a bit on my own then trying to outmanoeuvre Dima on the last loop.

Running - easy warm up/down 5:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Monday Apr 24, 2017 #

10 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - April 2017

Extra slow reverse snösätra, tired legs but nice enough day for an easy run

S&C 1:00:00 [3]

then return to the gym. nice to find Kendo Man there as ever but missing Fitness Guru woman and "Say No To Anabolic Steroids" T-shirt Man. there longer but heavy on the faff.
6 PM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - April 2017

evening jog with Josh round hökarängen, started in rainy snow and finished in snowy rain

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