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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running4 5:52:00 45.32(7:46) 72.93(4:50) 529
  Trail running2 1:59:00 13.73(8:40) 22.1(5:23) 257
  Strength1 30:00
  Total6 8:21:00 59.05 95.03 786
averages - sleep:7.5 weight:61.7kg
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Tuesday Mar 28 #

Running intervals 1:06:00 [4] 13.0 km (5:05 / km)
slept:8.0 weight:61.2kg

14min warm up, then 16x400m in 1:30 with 200m jog recoveries (1:20-1:30), and 6min warm down. Could feel the pollen in the air and had difficulties in breathing. Out of breath already after the first interval and ready to quit but then I somehow learned to manage with restricted oxygen and did the whole session. Ankle felt fine.

Monday Mar 27 #

Note
(rest day)

Needed recovery with some gentle ankle exercises. Something is wrong with my right ankle since Saturday. Didn't feel a thing while running but in the evening discovered weird soreness/tightness in the lateral side of the ankle, especially in plantar flexion. Shin is also a bit tight there, so hopefully it's just muscle tightness...

Sunday Mar 26 #

Running 1:55:00 [3] 23.2 km (4:57 / km) +183m 4:46 / km
slept:7.0 weight:61.7kg

Lovely long run around Brunnsviken with Rachel and Sarah-Jane :)

Saturday Mar 25 #

9 AM

Running warm up/down 16:00 [2] 3.1 km (5:10 / km) +23m 4:59 / km

warm up with some strides

Running tempo 42:00 [4] 10.1 km (4:10 / km) +111m 3:57 / km

PB on Haga parkrun (20:14) and then another lap with Rachel :)

Running warm up/down 10:00 [2] 1.9 km (5:16 / km) +28m 4:54 / km

Friday Mar 24 #

8 PM

Trail running (BBA) 55:00 [2] 8.9 km (6:11 / km) +103m 5:51 / km
slept:7.0 weight:61.7kg

Friday fun on small paths in Järvafältet including 6x100m strides :)

Strength (circuit) 30:00 [2]

Thursday Mar 23 #

8 AM

Running 1:43:00 [4] 21.63 km (4:46 / km) +184m 4:34 / km

10min warm up + 4x4km m-pace (4:15-4:30) with 5min jog recoveries + warm down. First 4k felt horrible (hadn't really woken up yet) but then it got easier and I almost enjoyed it. Good pacing on the road but slightly slower pace (and harder effort) on muddy gravel and hills.

Wednesday Mar 22 #

Trail running 1:04:00 [3] 13.2 km (4:51 / km) +154m 4:35 / km
slept:8.0 weight:62kg

Steady run around Säbysjön. They had just spread new gravel on the trails in Järvafältet and they were very soft and muddy, making it hard to try to run a steady pace. I think the effort was much harder than the actual pace. I probably should have stuck with the roads.

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