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Training Log Archive: dolph

In the 31 days ending May 31, 2003:

activity	#	time	miles		km		+m
Running	16	11:43:15	88.17	(7:59)	141.9	(4:57)	280
Orienteering	4	3:14:32	13.99	(13:54)	22.51	(8:39)	200
Strength	5	2:40:00
Total	19	17:37:47	102.16		164.41		480

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Saturday May 31, 2003 #

Strength 30:00 [1]

Finally, the gym hall is reopened again after the strike.

Running 25:00 [2] 5.0 km (5:00 / km)

Jogged slowly to JIBS. HR Avg. 131. Legs felt quite ok after the race yesterday.

Friday May 30, 2003 #

Running 20:00 [1] 3.5 km (5:43 / km)

warm-up, cool-down.

Running 34:35 [5] 10.0 km (3:28 / km)

Eksjö Stadslopp, fast course, some 5m hills, started rather fast 9.55 after 3km and almost broke after 4. Good last 2km again. Had to suffer between. 11th. My shape seems to be better than 3 weeks ago but I'm still not ok. Under 33min would be great...

Thursday May 29, 2003 #

Running 35:00 [2] 6.0 km (5:50 / km)

Warm-up jogg for tomorrow on the Hovslätt track, did some sprints.

Wednesday May 28, 2003 #

Note

We did a trip to Visingsö, was very tired afterwards, so skipped the intervalls.

Tuesday May 27, 2003 #

Running 1:35:00 [3] 18.0 km (5:17 / km)

IKHP Tuesday run, was very fast from the start, had to suffer, very hilly course. Was my first tuesday run since 6 weeks...

Monday May 26, 2003 #

Running 1:15:00 [1] 13.0 km (5:46 / km)

Very easy with the girls on the 10km track, from Raslätt.

Running 10:00 [3] 2.5 km (4:00 / km)

Ran the last 2.5km a bit faster. Godd feeling

Sunday May 25, 2003 #

Orienteering 1:19:00 [3] 9.0 km (8:47 / km)

Varcupen on the Smalandskavlen map; start was in the evening, we arrived there after the trip to öland where we bycicled forseor about 2h. Big mistake on a cliff in dark green, after a while my stomach got worse and worse, so gave up after 12 out of 17c.and ran back.

Saturday May 24, 2003 #

Running 10:00 [2] 1.2 km (8:20 / km)

We were in hurry, so a short warm-up.

Orienteering 22:30 [4] 2.9 km (7:46 / km)

Distrikt-DM from Blekinge, mistake on c. 1 of 1min and c. 4 2.5min, terrible bad run, lost finally 6min. to the winning time... :-(

Friday May 23, 2003 #

Running 31:00 [1] 5.0 km (6:12 / km)

Easy run with Sandra on the 5km track.

Running 8:30 [5] 2.3 km (3:42 / km)

Ran the 2.3km track fast, very hilly, maybe 80m climbing.

Thursday May 22, 2003 #

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up, cool-down for speed-work. With Sandra and Calle

Running 15:30 [5] 4.8 km (3:14 / km)

6x 800m, 1.5min break between, with Calle. Feeling was quite good, regarding only having 3h of sleep after yesterday.
Splits and avg HR: 2:34 (155), 2:35 (161), 2:38 (165), 2:33 (166), 2:30 (167) maximum 178, 2:40 (165)

Wednesday May 21, 2003 #

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up. cool-down, ran around the park several times and watched the other runners to find out some leg cominations. Had already a good idea of the course before the start.

Orienteering 8:02 [5] 1.61 km (4:59 / km)

Stockholm City Cup, in Kronobergsparken, 60m climbing, extrem-orienteering, 22c in total, some not further apart than 10 meters or 4sec.! Ran to a wrong control to c. 3(15sec. mistake) and hesitated on an other one, again 15sec. Tried to keep concentrated, but was difficult on this short distance. Legs felt very good, I could run as fast as I would. Winning time was 7.07.

Tuesday May 20, 2003 #

Running 26:00 [1] 4.0 km (6:30 / km)

Jogging to Hovslätt and back.

Running 8:34 [4] 2.4 km (3:34 / km)

Ran the 2.4km track fast. Not bad.

Note

I got the results from the 2. blood test and apparently everthing is ok, but i still don't fell alright. Anyway, I start with training again and hope that the symptons disappear again.
Next races:
ev. 29.5: Vimmerby
30.5: Eksjö Stadlopp
ev. 9.6: Pfingstlag med IKHP
ev. 14.6: Jukola

My goal is to be in good shape in beginning of July, for the French 5-day.

Monday May 19, 2003 #

Strength 55:00 [1]

Strengthtraining in "fysiken" in Göteborg, with Patrick.

Tuesday May 13, 2003 #

Running 20:00 [2] 3.5 km (5:43 / km)

Warm-up/cool-down.

Running 16:45 [5] 5.2 km (3:13 / km)

Grabbhalvan, Jönköping. Felt very dizzy before start, but started though. Could not keep the pace of the leading group after 2.5km, ran alone to the finish. I'm very frustrated and disappointed; will probably not run Göteborgsvarvet, my goal this spring! Sucks. :-((
Hope to recover quickly. 8th place out of 950.

Thursday May 8, 2003 #

Strength 20:00 [1]

Before the track training, in Raslätt.

Running 30:00 [1] 5.0 km (6:00 / km)

Very slow warm-up and cool-down, my calves hurt on the cool down, maybe too much running with the lightweight shoes.

Running 15:30 [5] 4.8 km (3:14 / km)
(sick)

Raslätt track with IKHP; 6x 800m , 1min break, went better and better!
Splits: 2:40, 2:36, 2:33, 2:32, 2:34, 2:31

Note

Went to the doctor today; he tested for infections, but apparently everth. is alright... . I'm still taking Alvedon, hope that helps against my headache. How i can get rid of this dizzy feeling i dont know, maybe by drinking more...;-)

Tuesday May 6, 2003 #

Strength 25:00 [1]
(sick)

Usual exercices in Raslätt.

Sunday May 4, 2003 #

Running 15:00 [2] 2.5 km (6:00 / km)

Warm-up, cool-down.

Orienteering 1:25:00 [4] 9.0 km (9:27 / km) +200m 8:30 / km
(sick)

Aneby SOK, H21, missed c. 4 for 10 minutes...then got p...off and jogged the rest of the course, but made still smaller mistakes. I was again very confused and had this strange feeling in my head, was very hard to concentrate with that.

Saturday May 3, 2003 #

Running 23:00 [1] 3.7 km (6:13 / km)

Jogging to track, calves were hurting, still hard and sore. Time also incl. jogging back, very slowly

Running 3:46 [5] 1.5 km (2:31 / km)

Sprints on track; 5x 200m in 29-33sec. , 5x 100m in ca. 13.5-14.5sec. Went ok.

Friday May 2, 2003 #

Strength 30:00 [1]
(sick)

In Raslätt.

Running 26:40 [2] 5.0 km (5:20 / km) +40m 5:08 / km

To JOK stuga and back to Raslätt.

Running 43:45 [3] 10.0 km (4:23 / km) +200m 3:59 / km
ahr:152

10km track from JOK; ran it the first time, was pretty fun but tough, narrow paths and a lot of up and downs. Climbing is a guess, will count it later. Feeling was quite ok although Í got tired after 5km.
Splits: 9:27, 4:44, 4:03, 4:12, 3:53, 4:22, 4:49, 4:16, 3:54.

Thursday May 1, 2003 #

Running 30:00 [1] 5.0 km (6:00 / km)
(sick)

Warm-up and cool-down för Växjöloppet.

Running 34:40 [5] 10.0 km (3:28 / km) +40m 3:24 / km
(sick)

Växjöloppet, felt quite ok until km 4, then could keep up with the leading group and had to ru the rest alone. Time and shape is very disappointing. Hope to get in better shape for Göteborgsvarvet. Had headache after the race again.
KM splits; 3:50 (!), 3:23, 3:15, 3:28, 3:25,(17:24), 3:26, 3:19, 3:30, 3:33, 3:25.
6th place, 40sec. behind winner, guess, beginning of april I would have been able to win this race.

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