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Training Log Archive: bubo

In the 7 days ending Jun 12, 2011:

	activity	#	time	miles		km		+m
	Orienteering	2	3:12:21	9.9	(19:26)	15.92	(12:05)	456
	Road running	4	1:09:40	7.35	(9:29)	11.83	(5:53)	130
	Roller skiing - classic	1	40:58	6.01	(6:49)	9.67	(4:14)	28
	Trail running	1	9:51	0.92	(10:44)	1.48	(6:40)	58
	Stretching	1	6:00
	Total	6	5:18:50	24.17		38.9		672
averages - weight:75.9kg

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Sunday Jun 12, 2011 #

10 AM

Road running warm up/down 12:14 1.36 km (8:59 / km) +114m 6:20 / km
ahr:91 max:127 weight:76.7kg shoes: Inov-8 X-talon 212

Orienteering 2:03:17 9.39 km (13:08 / km) +255m 11:34 / km
ahr:117 max:134 shoes: Inov-8 X-talon 212

Road running 12:08 2.23 km (5:26 / km)
ahr:127 max:133 shoes: Inov-8 X-talon 212

Saturday Jun 11, 2011 #

9 AM

Roller skiing - classic 40:58 9.67 km (4:14 / km) +28m 4:11 / km
ahr:112 max:125 weight:75.9kg shoes: Salomon Skate 2007

Perfect day for skiing! Looking out the window noticing the bad snow cover and taking the 23C into consideration it had to be roller skis.
Very nice outing and probably a record time on my usual (slightly extended) loop. A little bit of wind and a slight downhill made for a fast start, but since it´s an out and back-course it has to be evened out coming back.

The rest of the day was spent with visiting family from Stockholm and Ludvika. The very warm and sunny weather very quickly turned into an extremely violent thunder storm in the afternoon - so we had to move the tables from the lawn under the patio roof. In the strong winds that followed some of us still got rained on.

Friday Jun 10, 2011 #

Note
weight:75.2kg

Thursday Jun 9, 2011 #

5 PM

Road running warm up/down 14:42 2.32 km (6:20 / km) +11m 6:11 / km
ahr:110 max:133 weight:75.9kg shoes: Brooks Cascadia

Today was the "big day". Time for Blodomloppet - the 5 KM road race we´ve been talking about at work the last couple of months. The warm weather that they´ve had in Borlänge the past week turned into a thunder storm with pouring rain only 3 hours before the race, but the air felt much cooler for a while after that and the sun returned.
I was still busy at work one hour before the start - but left work with my computer still on and more work to do (preparing an exam for tomorrow - bad planning, I know).
After a quick visit home to change into running gear I jogged down to the finish and after a short break went out on another warm-up jog. Really warm/hot weather and I was soaking with sweat already before start.

6 PM

Road running race 24:50 5.0 km (4:58 / km) +3m 4:57 / km
ahr:149 max:158 shoes: Brooks Cascadia

Blodomloppet - 5 KM Road Race.
A record participation for this race once again - 5100 runners! - so it was a bit crowded at the start line.
Got off to a decent start but tried to hold back and not rush as much as I did last year. It felt slow but good - then I looked at my watch and saw that the first 500 m had gone by in around 2.10, which is too fast for me to keep up! Tried to hold back a bit more but still at a decent pace and passed the first km in 4:40.
Then got into a comfortable pace - slightly slower - and felt confident that I could still get under my goal time, 25.00, if I could keep it up and not lose too much in the end. Second, third and fourth km´s went by and it felt like a bit more of a struggle - I was not extremely tired but I couldn´t increase the speed even if I tried a couple of times. Last km I tried to push a bit more and managed to do this a little faster than the previous three - so finished in 24:50, which is OK but not great. I thought for a while that maybe a time around low 24´s would be possible, but I guess the past few weeks of "training" (or lack of) haven´t really prepared me for a faster run than this at the moment.

7 PM

Road running warm up/down 5:46 0.91 km (6:20 / km) +2m 6:16 / km
ahr:127 max:135 shoes: Brooks Cascadia

Easy jog home to shower - then back to work, first to eat some of the picnic food provided for all teams, then to finish off preparing the exam for tomorrow (done at 1:30 AM).

Stretching 6:00 [1]

Wednesday Jun 8, 2011 #

Note
weight:75.6kg

Monday Jun 6, 2011 #

11 AM

Trail running warm up/down 9:51 1.48 km (6:40 / km) +58m 5:34 / km
ahr:122 max:138 shoes: Inov-8 X-talon 212

After walking up to the start with Birgit to see her start in second place, 5 seconds behind the leader, and then the walk back to the finish I got in a good warm-up run. Ran once up to the start, back down and then up again. Then had to cool off standing in line waiting for the start for about 10 minutes.

Orienteering race 1:09:04 6.54 km (10:34 / km) +201m 9:10 / km
ahr:126 max:139 shoes: Inov-8 X-talon 212

Shamrock O-ringen, Day 3 (chase start)

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