In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 4:24:30|| 26.28||(10:04)|| 42.3||(6:15)|
| ||SMR/Stretching||1|| 18:15|
| ||Total||4|| 4:42:45|| 26.28|| 42.3|
| ||[1-5]||3|| 4:24:30|
|averages - weight:83.9kg|
Running hills (xc) 1:01:05  7.4 km (8:15 / km)
ahr:151 max:160 shoes: inov-8 mudclaw 330
20 reps - 51:25
Had this good idea to dig out my 10 year old mudclaws and gamble that there wouldn't be ice under the fresh snow. I remembered that although they are probably the least grippy shoes I have ever used on wet rock or wood they are actually, probably similar to xc mud, quite good for powder.
Fortunately the gamble paid off and it's been a while since my feet have been quite so comfortable. I am pretty much convinced now that my new, red oroc 280s are slightly tighter/coarser than my old, blue ones were. Even though it is ultimately the same shoe and they are both size 11.
A steady, aerobic base session today, most of my training should still be like this after all. It's interesting comparing with my personal best for 20 reps on this hill, only a shade faster. Bearing in mind that was in fact a PB attempt and of course there was no snow in July it seems like I am significantly fitter.
Whilst I may be in better shape than back then, especially aerobically and endurance-wise there is no getting away from the observation that taking the uphill steady means that one does not need to recover and is much more composed to run back down again. Something to bear in mind when racing perhaps i.e. look on the map in terms of what comes after the top of the hill and pace the up accordingly.
2:34.3 21/02/18 today's average
2:33.5 07/07/17 best average for 20 reps
2:26.0 10/04/16 best average (10 reps)
Running intervals (road/xc) 1:35:55  15.1 km (6:21 / km)
ahr:142 max:167 shoes: inov-8 oroc 280 red
Long trail route with Christian.
Started anaerobic base training today. A 15 minute warm up followed by an hour of 30 seconds max effort every 5 minutes. Not the best idea, a fair bit of snow and too much downhill to really fire off some nerves. Would be better to design a session like this so that it is consistently possible to run hard but maybe a good thing on the first go. I do actually want to be able to get out of bed tomorrow.
Garmin connect says max speed of 2:34/km. Yeah, right.
Running long (xc) 1:47:30  19.8 km (5:26 / km)
ahr:156 max:162 shoes: inov-8 oroc 280 red
Had a couple of hours to myself while Elmin was playing football in Nacka so parked up in Sickla and ran my old route around the Nacka reserve.
This old route became a benchmark test on 15th Nov 2009. I properly rested up for it, ran it hard and managed 85:00. Today was 94:05 and my watch says it is actually 17.3km (had it down as 16.9km).
SMR/Stretching (static) 18:15 
Tight, esp calves and hamstrings.
all weeks |