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Training Log Archive: loefaas

In the 7 days ending Apr 5, 2009:

activity	#	time	miles		km		+m
Orienteering	4	2:58:03	19.82	(8:59)	31.9	(5:35)	261	29 /	37c	78%
Running	4	2:03:01	15.16	(8:07)	24.4	(5:02)	150
Strength	2	1:50:00
Trail running	3	1:28:50	10.87	(8:10)	17.5	(5:05)	160
Other	1	1:04:00
yoga	1	1:00:00
Jympa	1	45:00
Total	7	11:08:54	45.86		73.8		571	29 /	37c	78%
[1-5]	7	10:08:54

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Sunday Apr 5, 2009 #

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Olway speed

Orienteering race 52:06 [5] *** 11.0 km (4:44 / km) +180m 4:23 / km
spiked:19/21c shoes: Olway speed

Rånässtafetten. I run the last leg for the Linné 1st team. My team-mates did a perfect job sending me out in a solid lead of about 4.5min before Kalevan Rasti. Super fun to be back running full speed in snow free forest again. Started hard and run technical good the first part of the course. Still lacking some training, and I started to feel quite tired after about 35-40min especially in the head. Made a really stupid misstake on one control in the end, where I should have used the around choice on the road instead. But except that it was a good race and nice victory for the Linné team with a little over 7min. Nice first race with my new (maybe beautiful) colors.

20s after David A on my course (was in the lead by 1min at #16).

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

splits:
http://www.obasen.nu/winsplits/online/sv/default.a...

team results:
http://www.ranasok.se/rstaf/2009/resultat.html

Jympa 45:00 [3]

Nice to get some strength and recovery after the race. First time in a long while when I could do all exercises without any pain, finally I am starting to see the light in the tunnel. Some more needles on Tuesday and I will soon be fully back on track!

Saturday Apr 4, 2009 #

Trail running 42:39 [3] 8.5 km (5:01 / km)
ahr:144 shoes: Olway speed

Running from home to the start and back home

Orienteering 1:01:13 [3] ***** 8.2 km (7:28 / km)
ahr:141 shoes: Olway speed

Contour-o training in Nåsten. First loop was fine but on the second I started to get really tired and made some misstakes. intense and fun!

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Friday Apr 3, 2009 #

Other warm up/down 19:00 [2]
ahr:124

Other intervals 45:00 [4]
ahr:160 max:180

Intervals on the cross-trainer. 22*60s-60s. Very tough session even though I didn't belive that before hand.

Thursday Apr 2, 2009 #

Running warm up/down 30:50 [3] 6.6 km (4:40 / km)
ahr:150 shoes: Olway speed

Trail running hills 26:11 [4] 5.0 km (5:14 / km) +160m 4:31 / km
ahr:167 max:180 shoes: Olway speed

Early morning before breakfeast run on the backbana, quite hard pace.

yoga 1:00:00 [0]

Nice and relaxing

Wednesday Apr 1, 2009 #

Strength 1:00:00 [2]

Running warm up/down 4:00 [4] 0.6 km (6:40 / km)
shoes: Olway speed

Orienteering 51:29 [4] **** 9.6 km (5:22 / km) +81m 5:09 / km
spiked:10/16c shoes: Olway speed

Wednesday night-o. Pretty decent orienteering and nice to back running on the long course again but the hip was hurting a little. Finished 10s behind janne but he had 1min better running time.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Tuesday Mar 31, 2009 #

Orienteering 13:15 [3] 3.1 km (4:16 / km)
ahr:166 max:176 shoes: Mizuno Wace Ascend (II)

Short course at the club-house at the helklubbsträning.

Running 1:18:11 [3] 16.2 km (4:50 / km) +150m 4:37 / km
ahr:146 max:170 shoes: Mizuno Wace Ascend (II)

Easy long running with stenis, uffe, lingan and tummen. Mostly on roads around southern part of uppsala.

Monday Mar 30, 2009 #

Strength 50:00 [2]

Running 10:00 [3] 1.0 km (10:00 / km)

Note

Another session with the physio-guy here in Uppsala, putting long needles in my hip. They are really doing good, soon I can run without problems again. Also going for some nice massage in the evening, I will be fully recondition for the spring season. :-)

C • Needles 2

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