In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:11:00|| 10.69||(12:15)|| 17.2||(7:37)|| 650|
| ||Orienteering||1|| 41:25|| 3.11||(13:20)|| 5.0||(8:17)|
| ||Total||3|| 2:52:25|| 13.79||(12:30)|| 22.2||(7:46)|| 650|
Running warm up/down (xc) 40:50  6.2 km (6:35 / km)
Running hills (xc/terrain) 22:35  2.1 km (10:45 / km) +250m 6:44 / km
Multi-Day Training Day 29, new big hill, steady.
Was supposed to be trails today but after a few km realised that it wasn't going to do my left glute any good, still a little problem there after the last trail run. Haven't really tried my best to fix it, don't have much motivation. Still much too heavy, haven't really tried my best to shift the fat, ditto. On a positive note running yesterday didn't bring my cold back so looks like I've managed to get rid of it, regardless of my best efforts to keep it.
As I was in the area I jogged over to the big hill on the South side of the big lake near us. Ever since I counted 10 contours I've been meaning to add this one to the repertoire. Quite a beast of a hill, for Stockholm. Not much around these parts bigger than this that isn't an old landfill converted into a ski slope.
Came up with a nice route, starting at lake level, mostly singletrack but some easy terrain. 5 reps.
Running warm up/down (xc/terrain) 5:45  0.7 km (8:13 / km)
Orienteering race (forest/scrub) 41:25  5.0 km (8:17 / km)
Multi-Day Training Day 28, OK Haninge middle Muskö, ÖM8 4.3km (11/61)
Once again all I needed was a day off to feel better after waking up Fri feeling like my cold had come back. Don't feel 100% now, should probably take a few days off to clear it completely.
Had a great run apart from on the hills (45m climb to control 1) where my legs were feeling Thursday's hills and at control 3 where I threw away 2.5mins guessing in the circle (42nd place). The highlight technically was control 4, armed with a lower heart rate I proceeded to avoid the classic double whammy by actually planning the leg, choosing a different route to the other 3 that I punched together with and nailing it (3rd place).
Ran the rest of the course by myself and thoroughly enjoyed it - good area.
Running warm up/down (xc) 17:55  2.5 km (7:10 / km)
Running hills (road/xc) 43:55  5.7 km (7:42 / km) +400m 5:42 / km
Multi-Day Training Day 26, much less steep hill, steady.
all weeks |