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Training Log Archive: tnipen

In the 7 days ending Jul 25, 2010:

activity	#	time	miles		km		+m	load
Trail running	2	2:16:56	13.07	(10:29)	21.03	(6:31)	465	27.4
Orienteering	3	2:02:25	9.97	(12:17)	16.04	(7:38)	365	97.9
Running	4	1:41:21	10.64	(9:31)	17.13	(5:55)	70	20.3
Intervals	1	9:12	1.99	(4:38)	3.2	(2:53)		9.2
Total	6	6:09:54	35.67	(10:22)	57.4	(6:27)	900	154.8

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Sunday Jul 25, 2010 #

9 AM

Trail running 1:45:56 [2] 16.03 km (6:37 / km) +385m 5:54 / km
shoes: Mizuno WR 2010

Long trail run with Mathias. Got dropped off at Fossum, went east of Østernvann, up to Haslumseterkapell, down to Brunkollen, Muren, Stein, and home through Dæliskogen

.

Mathias took me on a terrain run down a nice spur just south of Brunkollen.

Saturday Jul 24, 2010 #

12 PM

Intervals 9:12 [5] 3.2 km (2:52 / km)
shoes: Asics Hyperspeed 3

Workout from the coach: 8x400m intervals at 68-70seconds with 2 min rest. Ran with Mathias at Nadderud stadion. He wanted to run them a little faster. First felt tough, then got better and better.
1:11.57 -- 1'58
1:10.67 -- 1'59
1:09.30 -- 1'59
1:09.35 -- 2'20
1:09.24 -- 2'00
1:10.42 -- 2'02
1:07.48 -- 2'16
1:04.31

C • Oh, impressing session afte... 2

Running warm up/down 59:21 [2] 9.13 km (6:30 / km) +70m 6:16 / km
shoes: Mizuno WR 2010

Warm up and down.

Thursday Jul 22, 2010 #

Orienteering race 40:10 [4] 4.5 km (8:56 / km) +150m 7:39 / km
shoes: Integrator 2010

Middle distance race as part of WUOC. Had a pretty good race, except a bad 3 minute mistake right at the end. Without it I think it would have been a pretty good time for me. Thought I had blown my 40 second lead on Johansson, but Magnus had an even worse mistake on the same control, so victory for me :)

A 25 second mistake on 2, and came out of 10 a bit bad, so bushwacked a bit more than needed.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Integrator 2010

Wednesday Jul 21, 2010 #

Orienteering race 19:07 [4] 3.5 km (5:28 / km) +65m 5:00 / km
shoes: Mizuno WR 2010

District champs in Sprint for Dalarna. Nice urban sprint with some open ravine ravine terrain on the last 2 controls. Didn't have many mistakes, just a 15second mistake in the ravine where I went over a hill when I could have gone around. Beat Magnus with 39 seconds, so I have a 40 second lead on day three of Tour de Borlange.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WR 2010

Warm up with Elin, since we started on the same minute.

Tuesday Jul 20, 2010 #

Orienteering race 1:03:08 [4] 8.04 km (7:51 / km) +150m 7:11 / km
shoes: Integrator 2010

Spectator race for WUOC at Gyllbergan. Nice open Dalarna terrain with no logged areas. Lots of marshes, rocks, contour details, and cliffs. The blåbär-ljung was reasonably high so the speed wasn't too high. Still the running felt pretty good in the heather. Made too many mistakes to consider it as an ok race, but I think the second half went pretty well. Lost maybe 5-6 minutes in total, most on the first 5 controls.

It was probably good Mathias was not here, because he probably would have put a severe dent in my tour d'OBIK lead.
Old map

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Integrator 2010

Monday Jul 19, 2010 #

Trail running 31:00 [2] 5.0 km (6:12 / km) +80m 5:44 / km
shoes: Mizuno WR 2010

Trail run with Henrik and Elin on the relay terrain. Nice open forest.

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