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Training Log Archive: loefaas

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Orienteering4 3:28:24 21.75(9:35) 35.0(5:57)
  Strength2 1:20:00
  Running3 1:09:00 9.01(7:39) 14.5(4:46)
  Trail running2 57:05 5.28(10:48) 8.5(6:43)
  Intervals2 52:00 10.43(4:59) 16.78(3:06)
  Total7 7:46:29 46.47 74.78

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MoTuWeThFrSaSu

Sunday Mar 8, 2009 #

Orienteering 6:40 [4] **** 1.1 km (6:04 / km)
shoes: Mizuno Wace Ascend (II)

One oterval with Mike, Ulrik and Liutas.

Trail running 30:00 [1] 3.0 km (10:00 / km)
(injured) shoes: Mizuno Wace Ascend (II)

Some walking, jogging in forest and roads. Hip no good today.

Saturday Mar 7, 2009 #

Orienteering 44:59 [4] **** 8.1 km (5:33 / km)
ahr:163 max:183 shoes: Olway speed

Mass-start Night. Good race was in the front the whole race, finished first just before Csaba and janne.

Note

Didn't run in the morning, was out and took some photos instead. If 10Mila is like this, then it will be a fast 10mila.

http://lh5.ggpht.com/s/v/46.19/img/transparent_alb...) no-repeat left">
Tiomilaläger

Friday Mar 6, 2009 #

Orienteering 44:00 [3] 7.5 km (5:52 / km)
ahr:148 max:163 (injured) shoes: Mizuno Wace Ascend (II)

Easy running on the training map.

Trail running 14:00 [3] 3.0 km (4:40 / km)
(injured) shoes: Mizuno Wace Ascend (II)

Took the road back after half the course.

Orienteering 57:15 [4] **** 9.3 km (6:09 / km)
ahr:152 shoes: Olway Speed (II)

Night-test outside Perstorp. Really bad start with 2.5min misstake to 1st control and a little more than 1min to 2nd control. Run good from there but my light stopped working at 15. :-(. Didn't feel anything in the hip during the run but guess that was due to sportident. Some pain when I jogged home.

Trail running warm up/down 13:05 [2] 2.5 km (5:14 / km)
shoes: Olway Speed (II)

Thursday Mar 5, 2009 #

Orienteering 55:30 [3] *** 9.0 km (6:10 / km)
ahr:153 max:173 (injured) shoes: Jalas Jukola 2008

Tiomila training camp in Skåne. Night-O in very bad terrain and not so good map. Hip/Leg quite bad after 30min, not good.

Wednesday Mar 4, 2009 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: NB 756

Strength 40:00 [3]

gympa

Tuesday Mar 3, 2009 #

Strength 40:00 [2]

Morning session in the gym

Running warm up/down 32:00 [3] 6.9 km (4:38 / km)
ahr:150 shoes: NB 756

Intervals 28:00 [4] 8.98 km (3:07 / km)
ahr:168 max:178 shoes: NB 756

Intervals with UIF. 4*3-2-1-1 a little tired today but still good speed. Some icy places.

Monday Mar 2, 2009 #

Running warm up/down 27:00 [3] 5.6 km (4:49 / km)
ahr:145 shoes: NB 756

Intervals 24:00 [4] 7.8 km (3:05 / km)
ahr:170 max:184 shoes: NB 756

Intervals with Rånäs 4h. 8*3min with 1min rest. Good pace today. Leg feeling better today, no problem during the intervals but started to hurt a little on the cool down but not as bad as yesterday.

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