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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)5 5:05:51 35.2(8:41) 56.65(5:24) 180
  O-training1 2:28:57 11.78(12:39) 18.95(7:51) 185
  Strength2 2:01:18 0.75 1.2
  Floor Hockey1 38:14
  Total7 10:14:20 47.72 76.8 365
  [1-5]7 8:16:51
averages - sleep:7.9 weight:79.3kg
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MoTuWeThFrSaSu

Saturday Dec 16 #

2 PM

Running (road) 5:01 [0] 0.95 km (5:16 / km) +3m 5:11 / km
ahr:81 max:86 shoes: New Balance Vazee

Got outside and was heading in my unusual direction to mix it up when I remembered I had a job to do that could make my run much more interesting so went back home.

Running (road) 1:01:13 intensity: (20:44 @0) + (35:31 @1) + (2:05 @2) + (2:30 @3) + (23 @4) 10.52 km (5:49 / km) +52m 5:41 / km
ahr:108 max:165 shoes: New Balance Vazee

Instead then ran back home from KG through Stadskogen. Very icy and slippery in there and I wanted to use up most of the time towards the hour in the forest so nice and zigzaggy too. Pleasant.

Unfortunately a piece of my tomtom watch seems to have disappeared, the button that actually allows me to do anything. Have to use a card to press things now. Will have to see if I can get it replaced.

Friday Dec 15 #

10 AM

Running (road) 1:52:56 intensity: (1 @0) + (44:28 @1) + (13:27 @2) + (23:17 @3) + (25:49 @4) + (5:54 @5) 22.55 km (5:00 / km)
ahr:149 max:177 slept:8.5 weight:79.3kg shoes: New Balance Vazee

14 mile progression. Below 0 overnight so today was an icy slush fest. Doing the progression on roads/tracks I was never going to hit the paces so treadmill it was. A mixed affair really. First bit was ok, but time goes relatively slowly. My headphones died after an hour so no more music. After about 1:20 I had used up all of the scenic running videos on the treadmill and was down to videos around Las Vegas. Didn't quite manage the full session then. The plan was the usual 10s per/k decrease every mile until 4:20, then do 4:15, 4:10, 4:05. I got half way through the 4:10 before I had to stop and was pretty dizzy and struggling. Did one mile at 5:30 and then the last 0.5 at 4:05. Very hard work. Not sure if the treadmill helped of hindered. Felt like my form was inhibited but also need to think a lot less about the pace.

Weighted myself when I got home, after having drank 500ml of water during it and was 77.8kg!

Thursday Dec 14 #

8 AM

Note
slept:8.0 weight:79.6kg

6 PM

Running (road) 51:20 intensity: (29 @0) + (35:32 @1) + (53 @2) + (7:03 @3) + (7:23 @4) 9.44 km (5:26 / km) +27m 5:22 / km
ahr:136 max:168 shoes: Inov8 X-Talon 2016

Easy evening run. Bit a melty slush fest. Started by when I closed the door kinda hard as the lock is a bit broken a big load of snow fell off the roof onto my head. Had my waterproof socks on in my Inov8s which is a bit tight. Grand little loop and it was enjoyable enough when I wasn't sliding around the place.

Wednesday Dec 13 #

6 AM

Strength 1:18:27 intensity: (41:26 @0) + (36:30 @1) + (1 @2) + (3 @3) + (27 @4) 1.2 km (1:05:22 / km)
ahr:103 max:163 weight:79.4kg shoes: Asics Hyper Speed 6 2016

Run to gym, very icy snow
6 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 deadlifts 75, 75, 75
3x6 calf raises 80, 80, 85
3x6 squats 75, 75, 75
core (in 1 min chunks, front, back, upper body x 3)
1min each leg bosu ball balance
6 mins cool down row
run home

Shoes gave up the ghost today. Massive hole came in the side when I put them on. I was hoping they'd last me this winter. Small progress which is nice. Felt good and strong. Will need to ensure to get these sessions in over the coming two weeks when I'm travelling somehow.
7 PM

Running (road) 50:31 intensity: (1 @0) + (47:05 @1) + (17 @2) + (2:52 @3) + (16 @4) 8.69 km (5:49 / km) +61m 5:37 / km
ahr:125 max:163 shoes: Inov8 X-Talon 2016

Easy evening. Snowy and icy, went out with Gina and did a kind of extended Stabby loop that works in the dark when it's snowy. It was fun but quite hard work really. I left Gina on Stabby spåret and did a double loop. Feeling a bit tired after, back a bit stiff. It's looking more and more likely that Friday's session will be on the treadmill...

Tuesday Dec 12 #

8 AM

Note
slept:7.0 weight:79.2kg

Didn't sleep brilliantly.
6 PM

O-training 2:28:57 intensity: (3:39 @0) + (58:35 @1) + (41:02 @2) + (36:55 @3) + (8:46 @4) 18.95 km (7:51 / km) +185m 7:30 / km
ahr:145 max:169 shoes: VJ Bold

Tisdagsbana K - with @musikhjälpen - Livelox

Snowing all day, or maybe sleeting it wasn't very clear. Went with the really working waterproof socks as a result and boy was I glad. Extra bit early on to try and write musikhjälpen in the forest, that took a long time. They are fundraising this year with the motto "kids are not for sale", which is a good cause. This took quite a while though and we were ~2k into the real course having run 40mins and 5k...
A decent chunk of people cut off early on the 9.8k, I stayed with the main group but there was a bit of catching up to be done. It wasn't super fast then for the most part, but it was still tough due to heavy snow. The marshes were not frozen, though if you placed your foot just right, you could get your chunk of ice that you were standing on to kind of float. At the 14k cut Ken went straight on 16.9 and everyone else didn't so we called him back. Would have been very grim solo. The whole group got a bit lost after that, the half with me in it more than the other and it was a bit of work catching back up. Near the end we cut off some of the real course and ran the path but then did the last bit in the forest.

Worked out as quite a long day at the office but quite a long day at the office. Body was mostly alright for it. Few tired patches but pulled through well.
11 PM

Note

Drove out of town with Gina to look at the Geminids metoer shower. Somehow, while this is something I've wanted to do for a while, and is something I would do, I've never done it. Thus took the opportunity of a great clear sky and being quite pumped after 2.5 hours running somehow. Saw about 10 shooting stars in a 20 minute period which was quite great.

Slight change the the plan too due to long tb:
Wednesday: AM gym, PM 50 mins easy
Thursday: 50-60 mins easy

Monday Dec 11 #

8 AM

Note
slept:8.0 weight:78.8kg

Mon- running + gympa + innebandy
Tues- Tigsdagsbana -16.9k
Weds- AM gym PM 60mins easy
Thurs- AM 50mins easy PM 30mins easy
Fri- 14mile progression - yes
Sat- 60mins easy
Sun- 100mins in the hills - heading to Ireland on Sunday morning for the start of two weeks of travel. If trooperstown gets rescheduled like was mooted I'll go to that.
5 PM

Running (road) 24:50 intensity: (13:19 @0) + (9:35 @1) + (2 @2) + (45 @3) + (1:09 @4) 4.49 km (5:32 / km) +37m 5:19 / km
ahr:110 max:163 shoes: New Balance Vazee

Snow came today and this was a lovely snowy run to gympa. Took some photos and everything. Felt really relaxed and enjoyed this a lot.

Strength 42:51 intensity: (20:03 @0) + (18:39 @1) + (1:45 @2) + (1:04 @3) + (24 @4) + (56 @5)
ahr:111 max:178 shoes: Asics Hyper Speed 6 2016

Gympa. Felt very laboured, in contrast to the run.

Floor Hockey 38:14 intensity: (12:46 @0) + (9:29 @1) + (4:47 @2) + (8:09 @3) + (3:03 @4)
ahr:126 max:169 shoes: Asics Hyper Speed 6 2016

The usual mixed performance. Some moments of greatness.

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