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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Georgia

In the 30 days ending Nov 30, 2008:

activity # timemileskm+mload
  Run19 16:36:21 10.25 16.5166366.9
  Strength and conditioning8 5:55:0058810.0
  Orienteering3 3:02:45 4.47 7.228896.5
  Tramping1 3:00:0025560.0
  Mountain Biking4 2:35:0023090.0
  Road cycling3 1:50:0016340.0
  Other stuff3 1:07:0011122.0
  XC ski1 1:00:007800.0
  Total26 35:06:06 14.73 23.7337985.4

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Sunday Nov 30, 2008 #

Run 52:01 [3] 11.0 km (4:44 / km)

Around the track at McKleans island. Feeling good today. I like this track.
C • Mckleans 3

Saturday Nov 29, 2008 #

Tramping 3:00:00 [2]

Climbed avalanche peak with Alex. Happy to be in good old Arthurs Pass again! Ate a rediculously large ice cream in Darfield it was delicious then awful.

Friday Nov 28, 2008 #

Mountain Biking 25:00 [2]

Commute to. Time I make up for these rides is complete bullshit.

Mountain Biking 25:00 [2]

Commute home. Guh mountain bikes suck.

Run 22:31 [3]

Was feeling crap but managed to get out the door, was going to be a tempo run but never felt any better so called it quits.

Thursday Nov 27, 2008 #

Road cycling 25:00 [2]

Finally made it home.
C • Weds night matchmaking session 1

Strength and conditioning 30:00 [3]

Much less productive than club training....

Note

Hmmmm last nights run proves to be interesting. Only about 40sec faster than last year. Though I know felt much worse at the end last year. Yesterday I could have run a lot further but I don't know how much faster. I may have become too adapted to Swedish terrain. Also lack of hill training perhaps. Though I feel strong at the moment. Might try this run again next week to see if I can get another time to look at.

Wednesday Nov 26, 2008 #

Road cycling 25:00 [2]

Commute to

Run race 51:17 [4]

Evans pass run up. Feeling average still, suffered awfully on the run up. Steepest climb ive done in awhile! Gooooood training though.

Tuesday Nov 25, 2008 #

Road cycling warm up/down 30:00 [2]

Road out to Carsten and Jennis in the morning. Am doing some work on their house before they sell it. Am I in danger of turning into a true orienteering bum? or is it already too late?
C • When you start doing mappin... 1

Run warm up/down 30:00 [3]

Run intervals 25:30 [4]

Intervals in hagley park, nice. Set of pyramid intervals with half time recovery. Felt average on the increasing intervals but really good on the decreasing. Also much more comfortable warming down than I was warming up.

Road cycling 30:00 [3]

Home via hagley park.

Monday Nov 24, 2008 #

Run 40:00 [3]

Around avonhead park. To get the legs moving.

Sunday Nov 23, 2008 #

Orienteering 40:23 [3]

Wow, that was hot. About 30degrees difference from my last run. Pretty much walked this though as feeling really shit. Bit of a contrast from swedish orienteering.

Run warm up/down 10:00 [2]

Saturday Nov 22, 2008 #

Note

Weird to be home, feeling crap. Missing all my luggage :(
C • Damn 2

Wednesday Nov 19, 2008 #

Run 1:47:00 [3]

Ran up Asaklitt on my last day. Thick snow in the forest on top. Feeling crap actually.

Tuesday Nov 18, 2008 #

Run warm up/down 20:00 [2]

Run intervals 24:00 [4]

8x3min back and forth intervals on the freschly snowed lighted track. Last club training in Leksand :( Still doesnt feel like im leaving. Funke believes I'll be back in a few weeks with crates of kiwifruit for all.

Monday Nov 17, 2008 #

Orienteering 1:00:00 [2]

Setting out controls in the dark for tomorrows training. Fun to night orienteer but really had to take it slow to get the controls in the right places.

Sunday Nov 16, 2008 #

Strength and conditioning 1:00:00 [3]

Run 24:46 [2]

Easy run home

Saturday Nov 15, 2008 #

Mountain Biking 45:00 [3]

Just getting my bike nice and muddy before I pack it up this week!

Run 38:03 [3]

Evening around lighted track. Warm 7degrees! 6x45sec home.

Friday Nov 14, 2008 #

Strength and conditioning 1:00:00 [4]

intense gympa training with rowing club

Thursday Nov 13, 2008 #

Orienteering 1:22:22 [3] 7.2 km (11:26 / km)

Training with Högskolan near Oxberg. First 3 butterfly loops with Johanna then tennis match home. Tough terrain that we raced on before poland. So hard to run in this stuff. Very, very cold.
C • tennis match 9

Wednesday Nov 12, 2008 #

Strength and conditioning 1:00:00 [3]

Another club circuit training session. One week left in Sweden now :(

Tuesday Nov 11, 2008 #

Mountain Biking 30:00 [2]

Run warm up/down 30:00 [3]

Run intervals 22:49 [4]

Club interval training. 8 laps of a small circuit near my house. Tough work. 10 pushups (girly ones) after each interval then 30sec rest. At least there was no ice this week.

Monday Nov 10, 2008 #

Mountain Biking 30:00 [2]
(rest day)

Riding up to the bit of map im updating and home again afterwards when it started pissing down

Sunday Nov 9, 2008 #

Run 52:34 [3]

Ran home from Djura over Åsaklitt. Muddy.

Strength and conditioning 1:00:00 [3]

Club circuits

Saturday Nov 8, 2008 #

Run 1:40:23 [3]

Long run in the fog up the 'mountain' and down again, back home along the road which is no longer convered in ice. Felt good to stretch out and really pushed it the last 20min. Tierd afterwards and really hungry.

Friday Nov 7, 2008 #

Other stuff 22:00 [3]

Strength and conditioning 20:00 [2]

Core plus wobble board

Run 55:00 [3]

Easy cruise on västanvik

Thursday Nov 6, 2008 #

Run tempo 45:00 [4]

Wednesday Nov 5, 2008 #

Run 57:00 [3]

Morning, Easy around the yellow track in reverse plus extra exploration. Nice in the forest. Tryed to wait until plus degrees but it never got there.... Im loving training at the moment, feeling good.

Other stuff 20:00 [3]

evening

Strength and conditioning 15:00 [2]

After exercycle, interrupted by children.

Tuesday Nov 4, 2008 #

Other stuff 25:00 [3]

Run 10:00 [3]

Running to Källan

Run warm up/down 30:00 [3]

Run intervals 22:00 [4] 5.5 km (4:00 / km)

5x1100m. Ice intervals, dum shit. Impossible to run hard as I nailed myself on the first one, adding to my bruises from Sunday. Ice just everywhere, better to skate. Amazingly almost the most people at training since I've been here. Distance was what we were told but I am seriously doubtful

Run 10:00 [3]

Home, battered and bruised.

Monday Nov 3, 2008 #

Note
(rest day)

Sunday Nov 2, 2008 #

XC ski 1:00:00 [1]

Calle attempting to teach me to ski....hmmmm they make it look so easy.

Run 25:00 [3]

To Gympa and home again. Then sparked (dont know what the Eniglish word for this is, its like a kick sleigh on skates) into town and home again.

Strength and conditioning 50:00 [3]

Circuit training with the club. Tough work, this is by far the best way to do this type of training.

Saturday Nov 1, 2008 #

Run 1:31:27 [3]

Perfect sunny day. Good long run from home up towards Granberget and home again. The dusting of snow from the other day now a blanket over everything! No one had yet ventured where I ran, pretty cool to run along the perfect track the only sounds being my breathing and the squeak of the snow,that turned to a crunch on the way down as it frooze again. Was feeling ok, not too strong on the hills though. Glad I stayed a bit longer in Sweden.
C • When do u leave?? 2

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