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Training Log Archive: loefaas

In the 7 days ending Mar 22, 2009:

activity # timemileskm+m
  Skiing2 3:17:21 31.07(6:21) 50.0(3:57) 650
  Running3 1:05:06 8.7(7:29) 14.0(4:39)
  Jympa1 1:00:00
  Other1 1:00:00
  Orienteering1 44:17 5.28(8:23) 8.5(5:13)
  Strength1 35:00
  Intervals2 35:00 7.08(4:56) 11.4(3:04)
  cycling1 28:00
  Total6 8:44:44 52.13 83.9 650

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MoTuWeThFrSaSu

Sunday Mar 22, 2009 #

Skiing 2:04:28 [3] 34.6 km (3:36 / km) +560m 3:20 / km
ahr:141 max:162

Classic skiing in Bergebo, it had been cold during the night so it was very icy and fast. But managed to get some grip today.

Running 26:06 [3] 6.5 km (4:01 / km)
shoes: Mizuno Wave Rider (II)

Evening run in Uppsala

Saturday Mar 21, 2009 #

Skiing 1:12:53 [3] 15.4 km (4:44 / km) +90m 4:36 / km
ahr:147 max:164

Skiing at my parents place, +4 and no grip so just double-poleing everywhere.

Jympa 1:00:00 [2]

15min in the gym and Jympa at Friskis in Borlänge. They where celebrating 15th-years with different themes. This was a mamma-mia jympa, mostly jumping and dancing moves. fun.

Thursday Mar 19, 2009 #

Strength 10:00 [2]

Exercises with the physio guy at Bosön

Running warm up/down 19:00 [2] 3.5 km (5:26 / km)
ahr:145 shoes: NB 756

Intervals 15:00 [4] 5.0 km (3:00 / km)
ahr:167 max:180 shoes: NB 756

Intervals with linné. 6*2min and 3*1min all with 1min rest. Since I couldn't run so many intervals I tried to push real hard instead.

Strength 25:00 [2]

Circuits with linné

Wednesday Mar 18, 2009 #

Orienteering 44:17 [4] 8.5 km (5:13 / km)
ahr:161 max:172 (injured) shoes: Olway speed

Wednesday night-o at Hammarskog, only run the middle course. Quite bad orienteering from me, missed about 4min on one control and 1.5-2min on another. Unused to run in forest and leg started to feel bad after 35min.
Map

Tuesday Mar 17, 2009 #

Other 1:00:00 [3]
ahr:143 max:160 (injured)

Cross-trainer at the gym. Can't even use this one, leg started to hurt after about 50min.

cycling 28:00 [3]
ahr:145 max:163

Bike in the gym after the cross-trainer, this seems to be the only thing that works good.

Monday Mar 16, 2009 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
ahr:136 shoes: NB 756

Intervals 20:00 [4] 6.4 km (3:07 / km)
ahr:168 max:176 (injured) shoes: NB 756

Intervals with Rånäs. Planned was (4+3)*5min, felt good running but leg started to feel bad in the end of the 4th so quit there. Seems like I can run without problem for 35min then the leg doesn't want to run anymore.

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