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Training Log Archive: loefaas

In the 7 days ending Feb 22, 2009:

activity	#	time	miles		km		+m
Orienteering	2	3:20:00	21.75	(9:12)	35.0	(5:43)	720
Running	4	2:16:25	18.39	(7:25)	29.6	(4:37)
Strength	2	50:00
Intervals	1	31:00	6.09	(5:05)	9.8	(3:10)
Trail running	2	20:30	2.49	(8:15)	4.0	(5:08)
Drills and strides	1	10:00	0.62	(16:06)	1.0	(10:00)
Total	6	7:27:55	49.34		79.4		720

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Sunday Feb 22, 2009 #

Note
(rest day)

Had planned a rest day today, and go ice skating or something but it is snowing heavily in Uppsala :-( so no ice skating just healing my hip.

Saturday Feb 21, 2009 #

Trail running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Olway Speed (II)

Orienteering 1:16:40 [4] **** 14.3 km (5:22 / km) +310m 4:50 / km
shoes: Olway Speed (II)

Long-distance route choice training outside finspång. Lovely tough terrain, but would have been even nicer without snow. Tried to run quite hard but the legs are tired now after a couple of days with hard training. Almost no misstakes.

Trail running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno Wace Ascend (II)

Orienteering 56:30 [4] ***** 9.2 km (6:08 / km) +180m 5:36 / km
ahr:159 max:164 shoes: Mizuno Wace Ascend (II)

Last training at the camp. Four loops a 2.5km. Only did three loops since no power at all in the legs and the right hip started to hurt quite bad. Good technically on this training as well.

Summary: A very nice camp with good o-technique from me, too bad it was a little too much snow.

Friday Feb 20, 2009 #

Trail running warm up/down 10:30 [3] 2.0 km (5:15 / km)
ahr:138 shoes: Olway Speed (II)

Orienteering 1:06:50 [4] ***** 11.5 km (5:49 / km) +230m 5:17 / km
ahr:160 max:170 shoes: Olway Speed (II)

Training-camp with Linné in finspång. Night-training from Finspång's club house. Nice, fun and very tough terrain, both technical and physical. Night training, made a good race except one stupid thing on a longer leg. lost maybe 1.5min. Run out of battery 200m before the last control.

Thursday Feb 19, 2009 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
ahr:138 shoes: Mizuno Wave Rider (II)

Intervals 31:00 [4] 9.8 km (3:10 / km)
ahr:167 max:176 shoes: Mizuno Wave Rider (II)

Intervals with linné. 6*4min with 2min rest and 10*30s with 30s rest. Very slippery but quite fresh after yesterday's race.

Strength 25:00 [2]

Circuit-strength with linné

Wednesday Feb 18, 2009 #

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: NB 756

Drills and strides 10:00 [2] 1.0 km (10:00 / km)
shoes: NB 756

Running race 3:55 [5] 1.5 km (2:37 / km)
shoes: Asics Turbo Ghost II

1500m in the pre-races to GE-galan in Stockholm Globe arena. Good feeling before and a hard and fast track made for a very good race. My aim was to finally break the 4min boundary and my hope was to maybe come close to 3:56. Had decided before the race to follow two guys (which run 3:54-3:56) some days ago. Had no problem following, stilled felt fresh when we passed 800m in 2.04 and about then the guy in front of me started to loose pace so from there to the finish I run by myself, had quite a gap to the guys in front on me but gained on them in the rest of the race. Finished strong in 3:55.29!!! super good preparation for the Swedish 3k champs in 1.5weeks.

Lap times (thanks to Per Sjögren, at the finish).
15.5
30.5
30.8
32.1
32.4
31.8
31.3
30.8

C • 3:55!! Congrats, what a kic... 3

Tuesday Feb 17, 2009 #

Running 47:30 [3] 11.1 km (4:17 / km)
shoes: NB 756

Easy running from the club-house. Met Upsala IF and chatted some with them during their cool-down.

Monday Feb 16, 2009 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
(rest day) shoes: NB 756

Strength 25:00 [1]

Some exercises at the gym. Had planned to take it easy today, and it was super-crowded so didn't do more than necessary.

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