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Training Log Archive: loefaas

In the 7 days ending May 17, 2009:

activity	#	time	miles		km		+m
Orienteering	5	4:05:40	27.71	(8:52)	44.6	(5:30)	1210
Running	3	2:36:17	19.88	(7:52)	32.0	(4:53)
Trail running	2	40:07	4.47	(8:58)	7.2	(5:34)
Strength	1	30:00
Strength & plyometrics	1	10:00
Intervals	1	8:53	1.99	(4:28)	3.2	(2:47)
Total	6	8:10:57	54.06		87.0		1210

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Sunday May 17, 2009 #

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:127 shoes: Icebug Spirit OLX

We started the day by celebrating Norway's national day syttende mai in central Trondheim.

Från Trondheim

Orienteering 1:10:33 [4] **** 10.1 km (6:59 / km) +540m 5:31 / km
ahr:156 max:170 shoes: Icebug Spirit OLX

Chase start from yesterday's middle distance results. Nothing worked today, bad legs, bad orienteering, the stomach was a little to full from the nice buffet lunch at the celebration. More hill climbing than orienteering today.. bad..

Saturday May 16, 2009 #

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)
ahr:130 shoes: Icebug Spirit OLX

Orienteering 38:04 [4] **** 6.5 km (5:51 / km) +200m 5:05 / km
ahr:165 max:175 shoes: Icebug Spirit OLX

Middle-distance "competition" at Ilaberget. Some maybe some 3*1min of misstakes and real speed in the legs. Almost 5min behind David A who made a really good race, around 1.5min after 2nd place.

Trail running warm up/down 10:07 [2] 1.7 km (5:57 / km)
ahr:131 shoes: Icebug Sisu OLX

Jog with millinger around baklidammen.

Från Trondheim

Orienteering 43:40 [3] **** 8.4 km (5:12 / km) +200m 4:39 / km
ahr:146 max:163 shoes: Icebug Sisu OLX

Middle-distance training at Solemåsen. Two larger misstakes otherwise quite ok.

Friday May 15, 2009 #

Orienteering 53:35 [3] *** 8.8 km (6:05 / km) +270m 5:17 / km
ahr:146 max:166 shoes: Icebug Spirit OLX

First training in Trondheim to get a "feeling" for the terrain. Took it quite easy and not the whole course since I got some strange reaction after yesterday's training. Had still some headache and muscleache this morning.

Thursday May 14, 2009 #

Running warm up/down 38:00 [2] 8.0 km (4:45 / km)
ahr:133 shoes: Saucony Type A

Orienteering intervals 23:10 [4] 7.1 km (3:16 / km)
ahr:168 max:181 shoes: Saucony Type A

Short sprint-orienteering relay in the center of Uppsala. Run together with Lukas P and it was a clean victory. But legs was not on top today.

Going to Norway tomorrow, nice!

Wednesday May 13, 2009 #

Running warm up/down 26:00 [2] 5.0 km (5:12 / km)
shoes: NB 756

Orienteering race 16:38 [5] 3.7 km (4:30 / km)
shoes: Asics Dirt Dog

Stockholm city cup, sprint-orienteering. Made two bigger misstakes in the beginning, (~1.30-1.40 in total) otherwise good, what does that matter? More than 1min behind.

Tuesday May 12, 2009 #

Running 30:17 [3] 7.0 km (4:20 / km)
shoes: NB 756

easy morning run in Stadsskogen

Strength 30:00 [3]

Session in the gym in the morning

Running warm up/down 1:02:00 [3] 12.0 km (5:10 / km)
ahr:140 shoes: NB 904

Intervals 8:53 [5] 3.2 km (2:47 / km)
ahr:165 max:180 shoes: NB 904

Intervals with UIF, 4*800m, the first one we were going to pace a younger guy so it was fast. 3min rest

2:11
2:15
2:15
2:12

Strength & plyometrics 10:00 [3]
shoes: NB 904

Some jumping (one and two legged) up the stand with the junior-girls.

Monday May 11, 2009 #

Note
(rest day)

No training, planted some trees for future generations instead.

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