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Training Log Archive: loefaas

In the 7 days ending Jan 11, 2009:

activity	#	time	miles		km		+m
Trail running	4	3:44:38	26.1	(8:36)	42.0	(5:21)	500
Running	3	3:23:09	28.09	(7:14)	45.2	(4:30)	100
Orienteering	3	2:19:00	16.9	(8:13)	27.2	(5:07)	330	46 /	61c	75%
Ice Skating	1	1:53:20	23.92	(4:44)	38.5	(2:57)
Skiing	1	1:13:32	10.87	(6:46)	17.5	(4:12)	240
Strength	1	40:00
Intervals	1	30:00	6.03	(4:59)	9.7	(3:06)
Total	7	13:43:39	111.91		180.1		1170	46 /	61c	75%

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Sunday Jan 11, 2009 #

Running long 2:05:55 [3] 30.1 km (4:11 / km) +100m 4:07 / km
ahr:153 max:166 shoes: NB 756

Nice run around the southern part of uppsala and Nåsten. A little more slipperly surface today due to warmer weather. Felt pretty good but last 10km is tough as usual.

Saturday Jan 10, 2009 #

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Olway Speed (II)

Orienteering race 1:02:28 [4] **** 11.9 km (5:15 / km) +230m 4:47 / km
spiked:21/27c shoes: Olway Speed (II)

NC-sport cup, winter training series in Uppsala. Fun Mass-start from Thor's club house in the south part of lunsen. Run good in the beginning and were in a group with Mats, Janne and Jörgen, then I made some misstakes first in the butterfly and then one big miss on the last control, stupid! Finished 5min behind Janne on 3rd place.

The map is published in my new digital archive at www.lofas.se/henrik

Friday Jan 9, 2009 #

Running warm up/down 46:38 [2] 9.3 km (5:01 / km)
ahr:143 shoes: Mizuno Wace Ascend (II)

Trail running 26:46 [4] 4.9 km (5:28 / km) +300m 4:11 / km
ahr:159 max:175 shoes: Mizuno Wace Ascend (II)

One lap on the backbana in good pace. Had planned to do two laps but the legs were like concrete blocks from yesterday's training. Did a longer run afterwards instead. Togheter with Stenis and mr Gotland.

Strength 40:00 [1]

Easy session in the gym chit-chatting with lelle, tuffe and tisse.

Thursday Jan 8, 2009 #

Ice Skating 1:53:20 [1] 38.5 km (2:57 / km)

Speedskating on Ekoln with mike and marcus phersson. Strong headwind during the first hour and a bit made it really tough. Superfast and easy when we turned back home again.

Running warm up/down 30:36 [2] 5.8 km (5:17 / km)
ahr:139 shoes: NB 756

Intervals 30:00 [4] 9.7 km (3:06 / km)
ahr:162 max:177 shoes: NB 756

Intervals with Linné. 3-2-1*5 with one minute rest and three minutes between the sets. High pace today, but the body felt ok despite a lot of training in the last week. But my knee has started to hurt, hopefully it is not a serious injury, seems like starting to get old.

Wednesday Jan 7, 2009 #

Trail running warm up/down 26:40 [2] 5.2 km (5:08 / km)
ahr:132 shoes: Olway Speed (II)

Orienteering 48:02 [4] *** 10.9 km (4:24 / km) +100m 4:13 / km
ahr:166 max:180 spiked:14/19c shoes: Olway Speed (II)

Wednesday night with Linné in Stadsskogen. Maybe not the most fun area for night-o, or o at all. It's the "forest" just outside my door. More like a sprint area with quite bad map and vague terrain. Made a good race without any bigger misstakes, maybe not so difficult, had the fastest time with 20s.

Från Blandat

Tuesday Jan 6, 2009 #

Trail running 52:30 [3] 10.5 km (5:00 / km)
ahr:145 shoes: Olway Speed (II)

Warm up and down from home via KG to rödmossen and back home again.

Orienteering 28:30 [3] **** 4.4 km (6:29 / km)
ahr:150 spiked:11/15c shoes: Olway Speed (II)

Quality training with Mats and Janne. Two short loops at Rödmossen. Made quite a few misstakes on the first loop, ok on the second. Nåsten is really nice now, not often the fastest route is around on a marsh here.

Trail running 1:38:42 [3] ** 18.4 km (5:22 / km) +200m 5:05 / km
ahr:147 max:170 shoes: Mizuno Wace Ascend (II)

Tisdagsbana with Linné. Mostly on trails, high pace in the end.

Monday Jan 5, 2009 #

Skiing 1:13:32 [3] 17.5 km (4:12 / km) +240m 3:56 / km
ahr:149 max:174

Classic skiing. One last training in Klövsjö before heading back to Uppsala. A little shorter since my body is a little wasted after all skiing, but went full throttle in the long uphill and it was fun. Nice training camp and thanks to mike and karin for the nice company.

C • 142.2 2

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