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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)7 2:26:52 14.13(10:23) 22.75(6:27) 141
  Running (off-road)1 1:20:46 8.06(10:01) 12.97(6:14) 124
  O-training1 1:09:56 5.86(11:56) 9.43(7:25) 18331 /33c93%
  Strength1 33:39 0.9(37:12) 1.46(23:07)
  O-training (technique)1 4:32 0.29(15:25) 0.47(9:35)
  Total9 5:35:45 29.25(11:29) 47.07(7:08) 44831 /33c93%
  [1-5]9 5:10:42
averages - sleep:8 rhr:45 weight:80.4kg

Wednesday May 24 #

7 AM

rhr:45 slept:7.5 weight:79.8kg

Up a bit earlier today as heading to Stockholm for a meeting.
5 PM

Running (road) warm up/down 17:03 intensity: (2:51 @0) + (9:40 @1) + (1:46 @2) + (2:46 @3) 2.54 km (6:43 / km) +20m 6:27 / km
ahr:128 max:161 shoes: Asics Hyper Speed 6 2016

Jog over to KG to have a look at the printer but there was stuff going on so I left it until later as encouragement to do a longer warm down. Then to Stadskogen where I would do the session before some dirlls and strides. Warm out, ~20 degrees which made it very pleasant.
6 PM

Running (road) 33:14 intensity: (1 @0) + (4:20 @1) + (2:11 @2) + (3:11 @3) + (17:29 @4) + (6:02 @5) 5.99 km (5:33 / km) +22m 5:27 / km
ahr:162 max:174 shoes: Asics Hyper Speed 6 2016

10min @AT, 3x5min @LT with 2 mins rest between everything.

Had planned out a fairly flat loop in Stadskogen to do this which worked pretty well. I remembered it mostly but I took a turn too early on the first lap and missed a turn on the second lap. I'll get to know it yet.

Not sure how well I got the intensities and the paces were all over the shop. GPS seems to have been really bad. In any case this was a tough session but I think it went well. Good long periods at hard effort. Was pretty spent by the end of the last one.
7 PM

Running (road) 13:27 intensity: (12:31 @1) + (55 @2) + (1 @3) 2.02 km (6:39 / km) +25m 6:15 / km
ahr:137 max:147 shoes: Asics Hyper Speed 6 2016

Cool down back via KG which was still being used so I left the printer until tomorrow. On the plus side I found a lovely path at the edge of the forest and Hagadalen and it was a nice jog home.

Tuesday May 23 #

rhr:47 slept:8.5 weight:80.1kg

6 PM

Running (off-road) 1:20:46 intensity: (1:02 @0) + (23:16 @1) + (41:13 @2) + (15:01 @3) + (14 @4) 12.97 km (6:14 / km) +124m 5:57 / km
ahr:146 max:163 shoes: Inov8 X-Talon 2016

Steady shortened long run in Nåsten. Took a Hittaut map so I didn't get super lost. Went on nice trails mostly but did take the big straight line one that was a bit rougher. I did get pretty confused at the end of thisThink I got the intensity about right though some bits were probably a little bit harder than intended. Lovely run in the beautiful sunshine and a warm evening.

Monday May 22 #

8 AM

rhr:44 slept:8.0 weight:80.4kg

After taking it a bit easier last week to recover from the competition period, back to hard training this week. Heavily influenced by successfully finding a coach in jonny. Living in Blodan also significantly reduces the commuting time to training and it will be interesting to see how that impacts anything.

Monday: Easy + drills + strength
Tuesday: Reduced long run, 75-80 mins in Nåsten
Wednesday: 10min AT + 3x5min LT, 2 min recovery
Thursday: easy o-training (Lunsen probably)
Friday: rest
Saturday: 4min AT/2min LT for 30 mins
Sunday: 2h Long run which I'll add a small bit (30 mins?) of same intensity oing into.
6 PM

Running (road) 21:50 intensity: (4:17 @0) + (9:05 @1) + (1:18 @2) + (2:57 @3) + (4:13 @4) 2.26 km (9:39 / km) +12m 9:23 / km
ahr:132 max:168 shoes: Asics Hyper Speed 6 2016

After a nice sunny stroll to the school with Ross and Pia, the usual easy run and strides. Right quad felt a little twingy on the last stride so I eased up a little. Wondered what was up.

Strength 33:39 intensity: (11:18 @0) + (22:20 @1) + (1 @3) 1.46 km (23:07 / km)
ahr:107 max:126 shoes: Asics Hyper Speed 6 2016

Then realised that my quads were tired from all the sprint hills yesterday when I started doing squats at gympa so was no longer worried.

Sunday May 21 #

12 PM

Running (road) 17:46 intensity: (2:52 @0) + (13:24 @1) + (1:05 @2) + (25 @3) 2.31 km (7:41 / km) +21m 7:22 / km
ahr:121 max:155 shoes: Inov8 X-Talon 2016

Warm up incl. drills and strides. I relaced these inov8's so that the lowest lace part is not done up and it makes a huge difference to the comfort. Much more room in the toe box. Very warm today. Nice warm up and had a little chat with Nick Barrable. Got the timing a bit wrong though as Gina was a bit longer than expected so I was waiting for a little bit after that. Stayed warm though I didn't record it.

O-training race 1:09:56 intensity: (1:53 @0) + (29:14 @1) + (1:37 @2) + (2:47 @3) + (27:18 @4) + (7:07 @5) **** 9.43 km (7:25 / km) +183m 6:46 / km
ahr:146 max:178 spiked:31/33c shoes: Inov8 ORoc 2017

Centrum Team sprint, legs 2 & 4, mixed team with Gina.

Leg 2:

Leg 4:

I took this as a split tempo session. Running the first one hard, but not all out and then with a long active recovery before going hard again on the second and really racing it. It was a pretty fun event too. Gina came back in 12th but some guys had run first leg so I had a few targets. Caught and passed a Tullinge guy at number 1 who was behind me again at 3. We were together and passed a few women to 6. I took the wrong route to 7 while he got caught by the impassable but got ahead anyway. Felt my legs up to 10 and guy with train on his back was beside me here. I got a better line to 11 but he was close behind. Heading to 14 Tullinge guy left it coming towards me so I got in ahead and just cruised the run in to 8th, only to find Gina not at the changeover!!! Shouted for her and she was clearing her SI card so train guy caught up again.
Then I immediately cleared and checked before grabbing a quick drink and jogging about. Chatted briefly to Kate, train guy and tullinge guy at various points. It was hot so I also sprayed myself with a hose before I went to the changeover too early. I thought the second loop would be quicker but it was about the same. Gina came back in 11th, ahead of train girl but I just wanted to be ahead of the people I had been with earlier.
Second loop was still climby but I was mostly solo for the first bit pushed on up to 3 and was happy with that hill but payed for it later. Really died as I went straight on 6 (around is probably a good choice). Suffered again on 9 and Lisa R's guy came zooming past and promptly stopped before I never saw him again. Few poor choices in the last bit as I tried to keep the intensity high. What I didn't know is I had passed Tullinge guy until he came into 18 from the opposite direction and I had to run hard for the finish, almost fumbled the last control too!

Good fun this race and a nice solid session after an easier week. Legs really felt it on the hills as it was hilly but pleased enough with the form.
2 PM

Running (road) 8:15 intensity: (8:14 @1) + (1 @3) 1.08 km (7:37 / km) +6m 7:24 / km
ahr:124 max:142 shoes: Inov8 X-Talon 2016

Cool down in the time available. Gina kindly got some water which was much needed at this point.

Had a nice trip back to Uppsala then afterwards. Went down via the lake which was a lovely park and stopped for ice cream in Stockholm centre. Top day.

Saturday May 20 #

9 AM

rhr:44 slept:8.0 weight:80.8kg

First morning in the new apartment for the summer. Woke up quite early due to it being bright.
12 PM

Running (road) 35:17 intensity: (49 @0) + (30:00 @1) + (1:17 @2) + (1:55 @3) + (1:16 @4) 6.54 km (5:24 / km) +34m 5:16 / km
ahr:131 max:167 shoes: Asics Hyper Speed 6 2016

Easy in Stadskogen from the new apartment. Very nice. Legs and form felt top. Finished with 4x 100m strides with 100m rest between. I actually got a bit lost really. Was supposed to go back earlier and missed the turn but it worked out ok.
1 PM

O-training (technique) (Ultrasprint) 4:32 intensity: (2:02 @1) + (1:05 @2) + (1:20 @3) + (5 @4) 0.47 km (9:35 / km)
ahr:145 max:162 shoes: Asics Hyper Speed 6 2016

Training package for the ultrasprint champs in June was released. This map is less than 100m from the new apartment so gave it a go. Huge miss on 4 caused by lack of compass but otherwise solid. Very fun.

Friday May 19 #

8 AM

rhr:47 slept:8.0 weight:81.1kg (rest day)

HR a little higher today. Might have something to do with waking up from a nightmare where I was 3 hours away from the airport when my flight was in 2 hours. Rest day anyway.

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Training Targets

Nov 1 – Oct 31 (365d)
Year goal.
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Running (Hills)
+ O-training (technique)
+ XC Skiing


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