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Training Log Archive: loefaas

In the 7 days ending Jan 24, 2010:

activity	#	time	miles		km		+m
Running	6	3:28:39	29.64	(7:02)	47.7	(4:22)	10
Skiing	2	2:28:57	21.87	(6:49)	35.2	(4:14)	250
Orienteering	2	1:34:24	9.63	(9:48)	15.5	(6:05)	200
Terrain running	1	51:46	6.28	(8:15)	10.1	(5:08)	600
Intervals	1	29:00	4.41	(6:34)	7.1	(4:05)
Total	9	8:52:46	71.83	(7:25)	115.6	(4:37)	1060

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Sunday Jan 24, 2010 #

10 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Jalas Black

Terrain running 51:46 10.1 km (5:08 / km) +600m 3:57 / km
shoes: Jalas Black

Last stage of tour de Linne. 2 laps on the murdering "backbanan", even worse today with all the snow. Since I missed some stages once again I had to go in the mass-start, this time 7.5min behind. Felt quite good today and caught everyone except Rassmuss in the lead (Janne had som problem with his foot and quit), but still 6min slower than last year. Interesting to note today was that 4 out 8 men running two laps are raised in my first club, Me, Rassmus, Erik Lind and Johan Hamelius are all from the mighty club Säterbygdens OK

C • :) 1

2 PM

Skiing 1:05:57 15.8 km (4:10 / km) +50m 4:07 / km

Did a Tour de linne epilog with a comeback as skier in Uppsala, a lap around Hågadalen and Gottsunda gipen, realised once more why skiing in Uppsala is no fun.

Saturday Jan 23, 2010 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: NB 757

Running race 8:40 [5] 3.0 km (2:53 / km)
shoes: Asics Turbo Ghost II

Vinthundsvintern 3k indoor race in Sthlm. Hoped for a little better result today, closer to last year's times. Started good and was pacer for the first km, after that Oskar Landin took over and could follow without problem for the next km, then I died. Much better than last time, but still some to go, not know exactly the km times but something like

2:53
2:52
2:55

Friday Jan 22, 2010 #

Running 31:16 [2] 6.9 km (4:32 / km)
shoes: NB 757

easy morning run

Thursday Jan 21, 2010 #

Running warm up/down 24:50 [2] 5.0 km (4:58 / km)
shoes: NB 757

Running race 33:45 10.0 km (3:23 / km) +10m 3:21 / km
shoes: Saucony Type A

Tour de Linné stage 4: 10km road race. Slippery roads covered with snow, but a nice run. Started of in a comfortable pace together with Janne averaging around 3:25m/k, took the sprint after 5k, and felt that I was a little stronger than Janne today. Did a little tempo raise at 7k and left Janne and could march in to solid victory with 16s.

Wednesday Jan 20, 2010 #

Orienteering race 1:15:22 11.0 km (6:51 / km) +100m 6:33 / km
shoes: Jalas Black

Tour de Linné stage 3: Wednesday night-o a bit west from Uppsala, on a very old map but a nice area. Since I missed yesterday's stage I went out in the fellestart 5min behind the leader (Janne), had a solid run in the beginning and caught up to the leaders halfway. Maybe pushed a little to hard in the deep snow in the beginning and got really tired in the end. Nice race though, finished 4th, 50s behind Stenström but had the best running time.

map (no route):
http://www.elinochbjorn.se/onsdagsnattkartor/2010/...

Tuesday Jan 19, 2010 #

4 PM

Running warm up/down 27:28 [3] 6.1 km (4:30 / km)
shoes: NB 757

Intervals 29:00 7.1 km (4:05 / km)
shoes: NB 757

Intervals together with Johan and Jonathan before the planning meeting for swedish cross-country champs in uppsala next year. 3*(4-2-1) quite good speed but very slippery road.s

Monday Jan 18, 2010 #

11 AM

Skiing 1:23:00 19.4 km (4:17 / km) +200m 4:04 / km

Two laps on the 10k track before heading south again. Snowing today so slow tracks.

6 PM

Running warm up/down 22:40 [3] 4.7 km (4:49 / km)
shoes: NB RX505(spikes)

Orienteering race 19:02 **** 4.5 km (4:14 / km) +100m 3:48 / km
shoes: NB RX505(spikes)

Tour de linné stage 1: Night-sprint around the castle in central uppsala. Started by 3*~550m on a running loop, after that a sprint course. Fun, but had to let janne go in the last uphill to the castle courtyard.

map:
http://www.jantroeng.se/ol/100118_tdl_e1.jpg

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