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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)3 2:22:05 14.42(9:51) 23.21(6:07) 264
  Orienteering1 1:15:53 7.46(10:10) 12.01(6:19) 917 /11c63%
  Total3 3:37:58 21.88(9:58) 35.21(6:11) 3557 /11c63%
  [1-5]3 3:29:50
averages - sleep:7.5 weight:80.1kg
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TuWeThFrSaSuMo

Friday May 25 #

5 AM

Note
slept:5.0 weight:81kg

Ugh, early flight today. Someday I will not leaving packing until really late the night before.

Thursday May 24 #

8 AM

Note
slept:8.0 weight:79.6kg

5 PM

Running (road) 56:12 intensity: (1:20 @0) + (21:20 @1) + (5:08 @2) + (18:01 @3) + (10:23 @4) 9.93 km (5:40 / km) +78m 5:27 / km
ahr:147 max:170 shoes: New Balance Vazee

Easy one this evening. Was a bit stressed about time as I thought I had to squeeze it in before Hittaut stuff. That got postponed though so no stress and I got to watch the end of the giro before I left. Went to Stenhagen because I haven't in ages. Another great evening out and a very pleasant run. Met some cats and one very friendly one in particular. Legs were heavy at the start but felt ok by the end.

Then quick dinner before heading to Sam & Ross' for a little birthday celebration which was a very nice way to spend evening.

Wednesday May 23 #

8 AM

Note
slept:8.5 weight:80kg

6 PM

Running (road) warm up/down 15:00 intensity: (3:14 @0) + (6:16 @1) + (1:49 @2) + (50 @3) + (2:51 @4) 1.92 km (7:48 / km) +24m 7:21 / km
ahr:127 max:168 shoes: VJ Bold 8

Warm up to the start from the cars. Remembered the inhaler with easily enough time to go back and get it. Legs a little heavy from intervals yesterday but seemed to loosen up a bit with some drills and strides.

Orienteering race 1:15:53 intensity: (47 @0) + (1:51 @1) + (2:31 @2) + (42:58 @3) + (27:46 @4) *** 12.01 km (6:19 / km) +91m 6:05 / km
ahr:159 max:170 spiked:7/11c shoes: VJ Bold 8

Jukola Test - Results - Livelox

Not happy with this run, though there are some positives. The lack of north lines on the map confused me once or twice, particularly going to 2 & 9, in the same area really. 2 was just crazy bad going in the wrong direction altogether and then missing the control once I had actually worked it out. Livelox thinks I was there the first time I passed but I wasn't. Had a better spell 3->5 though some small refinements on route execution on 5 would have been good. Wrong choice to go straight for 6. Legs were a bit heavy from intervals but I pushed them pretty well I felt. I was still way down on the short climb to 7.
Left 7 badly, increasing the distance through the rough semi open. On the road to 8 was a gradual uphill and it was tough work getting the legs to turn over. Again pretty bad leaving 8 and bad direction going to 9.
Felt like I pulled it together a bit going to 10 but crossed the marsh too sharply (north lines?) and then was somewhat confused by the new felling that lost me a good few seconds. Control itself was good.
Final road run to 11 I tried to press on but I wasn't delivering much. David caught me in the circle then but I stayed in front to the finish.

Running (road) warm up/down 5:26 intensity: (16 @0) + (5:10 @1) 0.88 km (6:10 / km) +17m 5:38 / km
ahr:118 max:130 shoes: VJ Bold 8

After waiting around getting cold and eaten my mosquitos, jogged back to the cars with Johannes & Fay.

Tuesday May 22 #

8 AM

Note
slept:8.5 weight:79.7kg

Little behind schedule posting this. Good week last week. Got in the quality sessions I'm looking for and hitting the targets. Fairly front loaded this week as I have 0 clue what the plan for the weekend is, other than something is planned! In Ireland then all the following week.

Mon- run to/from gympa
Tues- Intervalls w/ Linne (10x 60/30 2min, 10x 40/20, 2min 10x 30/15)
Weds- Jukola test
Thurs- 60mins easy or possibly a cycle if I can arrange everything appropriately
Fri- Flying to Ireland early then Stag
Sat- Stag
Sun- Stag
6 PM

Running (road) 17:54 intensity: (2:30 @0) + (6:07 @1) + (44 @2) + (6:53 @3) + (1:40 @4) 2.45 km (7:18 / km) +54m 6:35 / km
ahr:139 max:165 shoes: New Balance Vazee

From KG over to Stadskogen. Of course forgot my inhaler again today. Lots of mosquitos in the forest too which is far from ideal. Some drills then too.

Running (road) 37:15 intensity: (1 @0) + (4:03 @1) + (1:33 @2) + (7:32 @3) + (23:04 @4) + (1:02 @5) 6.32 km (5:54 / km) +91m 5:30 / km
ahr:160 max:172 shoes: New Balance Vazee

10x 60/30 2min, 10x 40/20 2min, 10x 30/15 2min

Pretty tough session. Started ok and tried to keep the pace reasonable for the first few. Who knows though in the mosquito filled GPS black hole that is Stadskogen! Started to suffer towards the end of the 60s but the long rest came when I needed it.
Then the next set were pretty rough. Any tiny lumps in the path were sending me backwards in the group. It got harder and harder to accelerate at the start of them as the lactic built up, only to then have to stop! Fought on and tried to hold form which helped a lot when I did it. Definitely a good workout.

Running (road) 10:18 [1] 1.71 km (6:02 / km)
shoes: New Balance Vazee

Back to KG with Jan & Kate & Love at first. Not moving quickly...

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