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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)6 5:12:59 33.17(9:26) 53.38(5:52) 647
  Rock Climbing1 1:00:00
  O-training (technique)1 53:58 4.84(11:09) 7.8(6:55) 4627 /31c87%
  Strength4 42:09
  Running (off-road)1 28:18 2.75(10:18) 4.42(6:24) 75
  Total10 8:17:24 40.76 65.6 76827 /31c87%
  [1-5]10 8:03:01
averages - sleep:8 weight:80.1kg
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SaSuMoTuWeThFr

Thursday Aug 17 #

7 AM

Running (road) 21:46 intensity: (19 @0) + (19:43 @1) + (2 @2) + (1:42 @3) 3.63 km (6:00 / km) +28m 5:47 / km
ahr:128 max:161 shoes: New Balance Vazee

I had to go to the shop so I said why not run. Lovely morning for it too. Saw some birds that I didn't know what they were. I think it was a lesser whitethroat. I'd like to be better at that kind of knowledge.

Strength 9:30 intensity: (24 @0) + (8:34 @1) + (32 @2)
ahr:104 max:146

6 PM

Running (off-road) warm up/down 12:59 intensity: (1:02 @0) + (8:03 @1) + (2:04 @2) + (1:44 @3) + (6 @4) 2.19 km (5:56 / km) +49m 5:20 / km
ahr:134 max:162 shoes: VJ Bold

Warm up to the start of intervals in Fabordarna.

O-training (technique) intervals 53:58 intensity: (23 @0) + (3:20 @1) + (2:35 @2) + (7:48 @3) + (32:13 @4) + (7:39 @5) **** 7.8 km (6:55 / km) +46m 6:43 / km
ahr:162 max:175 spiked:27/31c shoes: VJ Bold

7x ~1km O-Intervals in Nåsten.

As usual started hard. Was kind of with the main group for the first. Was pretty ok for 2 then too. The third started with a road run and I was quite far back in the group. Then got confused on no 9 and dropped to last. Had to work hard to get back and past Kate and Rebecka. Barely any rest before 4 and this finished with a road run and a hill. Handled that well I felt. Still rest was at a premium for me starting 5. Didn't have a huge idea of the map for the first 2 and lost sight of Johanna going to 18 before proceeding to mess it up. I had been so so close. Better on number 6, though I started it handy enough. For number 7 I tried to hang onto Albin for as long as possible. Made it to the second control of 9. Was then passed by the rest of the guys by the 5th before suffering to the end.

Good session. Proper hard.

Running (off-road) warm up/down 15:19 intensity: (1 @0) + (14:15 @1) + (1:03 @2) 2.24 km (6:51 / km) +26m 6:28 / km
ahr:133 max:148 shoes: VJ Bold

Cool down back to KG with Anna and Kate who also didn't do the last one. Cooling down but lovely running through Hagadalen in the evening sun.

Wednesday Aug 16 #

7 AM

Strength (bw) 11:00 [1]
slept:8.0 weight:80.1kg

6 PM

Running (road) 1:14:31 intensity: (1:25 @0) + (52:09 @1) + (19:51 @2) + (1:06 @3) 12.91 km (5:46 / km) +131m 5:30 / km
ahr:139 max:156 shoes: Inov8 X-Talon 2016

Another hittaut collecting run. I was unsure of shoe and trouser choice as there was a bit of terrain variation. Went tights and inov8's which seemed alright. Nåsten was lovely in the evening sun, saw a decent number of people out there. One other hittauter and one lady who smiled and said hi. I proceeded to see her two more times so we were best buds by the end. 44 was in the burnt area in Nåsten which is quite small really and not that near Rödmossen. Then back via KG. Considered briefly going home but did a lap of the old golf course on some more road type surface. Mostly ran on the verge but still put it as a road run.

I had some inside knowledge that I was going to have an "Å" today so tried to make a sentence in Swedish but it didn't go very well. Ended up with just a list of words:
hackspett, frimärk, xylophone, återbud, aftonbladet, centrum, kanten

Tuesday Aug 15 #

8 AM

Strength 10:30 [1]
slept:8.0 weight:80.1kg

5 PM

Running (road) warm up/down 35:01 intensity: (8:28 @0) + (23:19 @1) + (25 @2) + (2:37 @3) + (12 @4) 5.97 km (5:52 / km) +74m 5:31 / km
ahr:121 max:163 shoes: New Balance Vazee

Jog to KG where I waited around in the sun for people to show up and then over to the castle. The 5 of us went to the bottom where people usually meet but only Kate was there. Everyone else was on top of the hill doing drills. Went to the top but they were done when we got there so back down to the start.

Running (road) intervals 28:25 intensity: (1 @0) + (11:48 @1) + (1:51 @2) + (2:27 @3) + (4:18 @4) + (8:00 @5) 4.49 km (6:20 / km) +158m 5:23 / km
ahr:151 max:178 shoes: New Balance Vazee

Castle hills. 4x long 2x short
2:30, 2:25, 2:33, 2:44
Started a bit more conservatively than I have done in the past but the second was still a bit quick. Died hard on number 4. Had a nice group with Kate and her friend who's name I forgot to ask for.
55, 58
Slightly unplanned but was done after 4 long ones so decided on 2 shorts to finish it off. Kate and friend joined as well as KarIn for the last one. Felt good on the first. The second was a struggle for the last few seconds.

Running (road) warm up/down 15:53 intensity: (1 @0) + (13:21 @1) + (2:31 @2) 2.51 km (6:20 / km) +28m 6:00 / km
ahr:136 max:150 shoes: New Balance Vazee

Jog home. Still lovely and sunny and not feeling too destroyed. Nice chats. Going to be sad to move away from Blodan in a week or so but having security in housing is totally worth it.

Monday Aug 14 #

7 AM

Running (road) 26:10 intensity: (48 @0) + (21:47 @1) + (41 @2) + (2:54 @3) 4.63 km (5:39 / km) +73m 5:14 / km
ahr:135 max:160 shoes: New Balance Vazee

Easy morning run. Fantastically sunny morning, though a bit chillier than it has been. Kung Björns hög and around was the plan though I went a little longer than originally intended. No problem

463 pnts (I need 4 characters to search on AP)

Strength (bw) 11:09 [1]

Run followed by some strength.
183 pnts

Sunday Aug 13 #

1 PM

Running (road) long 1:20:10 intensity: (10 @0) + (59:47 @1) + (18:34 @2) + (1:39 @3) 15.1 km (5:18 / km) +142m 5:04 / km
ahr:139 max:160 shoes: New Balance Vazee

Had a lazy morning before putting on my new shoes and getting the next block of Hittaut. Scared some poor lady by the river who had headphones in and didn't hear me asking to get past. Went west first before heading back along the river to Ekeby. Then through the graveyard and around the botanic gardens, followed by a brief excursion across the river. Went over Sten Sture on the way back and saw a helicopter taking off from the hospital. It then hovered over Polacksbacken for some reason about 200m away from me. It was loud and there were two guys trying to have a conversation quite unsuccesfully. Home through Stadskogen.

Don't forget pants Ruairi, Regina pleaded thoughfully. Usually unnecessary direction.

Regina and I have started some gamification of training. This was worth 1510 points (pnts) for me.

Saturday Aug 12 #

8 AM

Running (road) 31:03 intensity: (1:21 @0) + (26:36 @1) + (2:45 @2) + (21 @3) 4.14 km (7:30 / km) +13m 7:23 / km
ahr:130 max:155 shoes: Asics Hyper Speed 6 2016

Morning run before a day out. Saw a guy wearing nothing but shorts (not even shoes) flying through stadskogen on his bike. Followed the Linnestig north and then came back to the utegym where I did 10 mins of strength before heading home. Saw a deer in the same place as the guy earlier. Nice morning.
6 PM

Rock Climbing (bouldering) 1:00:00 [1]

After spending the day in Stockholm with Gina, visited Skansen, had lunch bought shoes we went to Klättracentret and did some bouldering. Another shoe win when they had big enough ones for me to rent. Mostly on 6A stuff. Tried some 6B but didn't manage them. My top end power didn't seem to much lower than it used to be but strength endurance was woeful. Fun.

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Training Targets

Nov 1 – Oct 31 (365d)
Year goal.
Running
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Running (Hills)
+ O-training (technique)
+ XC Skiing
400:00:003500km2700c
actual:266:34:2366%2335.9km66%1604c59%
projected:335:30:5283%2940km83%2019c74%

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