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Training Log Archive: Cat T

In the 7 days ending Jul 23:

activity # timemileskm+m
  Running - easy10 8:47:00
  Orienteering - easy2 1:20:00
  S&C 3 50:00
  Orienteering - medium1 40:00
  Running - hard2 36:00
  Total13 12:13:00

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MoTuWeThFrSaSu

Sunday Jul 23 #

3 PM

Orienteering - easy 45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

recovery day. rest this morning then picking in svartvik (controls and then berries afterwards). mostly good control at this speed!

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

Saturday Jul 22 #

9 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

normal service resumed... feeling a bit off this morning so kept it quite minimal around the drills session at the track, then jogged off to the shops. felt better as i went, see how i am but maybe okay for harder training later today.
1 PM

S&C 20:00 [1]

6 PM

Running - hard intervals 30:30 [4]
shoes: Saucony Kinvara - April 2017

dediced i was just being soft earlier, so more long intervals: 2x2000, 4x1200.10k pace as a base but nearly always a little bit quicker. not quite the max speed of last time, i think cos there were no 800s, i'll have to include some next time. progressed by having longer intervals and 400m longer in total (similar rests). felt a bit easier mentally than last time.

Running - easy warm up/down 32:00 [2]
shoes: Saucony Kinvara - April 2017

had to stop and rest on the warm down. result!

Friday Jul 21 #

8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog, managed to wake up at a sensible time today.
12 PM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

5x8min/2min at Hemfosa. Even with some SM tracks left and i3 i really dont have the skills for this. Infuriating but really enjoyable orienteering.

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

Thursday Jul 20 #

9 AM

Running - easy 51:00 [2]
shoes: Saucony Kinvara - April 2017

easy pre breakfast round trångsund-ågesta. bit tired, not the best night's sleep - not sure if its stockholm ipa that gives me nightmares, or stockholm prices?!
6 PM

S&C 20:00 [1]

Running - easy 37:00 [2]
shoes: Saucony Kinvara - April 2017

really quite tired this afternoon, should have been napping but work and cycling took over. didnt feel like s much after so just core and easy run round hökarängen, finish at centrum. bit more exciting training planned tomorrow!

Wednesday Jul 19 #

11 AM

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

easy run in Ågesta, a bit fewer km today to make up for the extra yesterday. Everything round my hips/glutes is quite tight but otherwise moving fine. Probably rest of the day off too!

Tuesday Jul 18 #

12 PM

Running - easy long 3:26:00 [2]
shoes: Saucony Kinvara - April 2017

Went for a "nice day out" which meant getting the pendeltåg to ösmo in running sörmlandsleden back to lissma. First bit of getting in the mood for tio next year! Great day for it. Actually meant to end up at Haninge via rudan but diverted to the hut at Paradiset cos id run out of water. 35km, not often im running that far, i guess i dont need to but its okay once in a while. nice forest, mostly on small paths.

Monday Jul 17 #

9 AM

Running - easy 36:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog round Bridges and a few drills
1 PM

Running - hard intervals 5:30 [5]
shoes: Saucony Kinvara - April 2017

still dont know how i feel about running a session that's only 10x200 but i need to get out of my comfort zone pace more. aim was for it to be uncomfortable from start to finish, and it was. 75s recoveries. felt it most in upper body actually, lots of strengthgains to be made here. i'd take long intervals over these any day!

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - April 2017

9 PM

S&C 10:00 [1]

Core, then a good stretch

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