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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)7 7:51:26 54.52(8:39) 87.74(5:22) 571
  Strength3 2:59:57 1.49 2.4
  Floor Hockey1 22:06
  Total9 11:13:29 56.01 90.14 571
  [1-5]9 10:28:03
averages - sleep:8 weight:79.3kg
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WeThFrSaSuMoTu

Tuesday Oct 17 #

6 AM

Running (road) 41:02 intensity: (1:57 @0) + (31:07 @1) + (2:02 @2) + (5:10 @3) + (46 @4) 6.91 km (5:56 / km) +92m 5:34 / km
ahr:130 max:163 slept:6.5 weight:79kg shoes: New Balance Vazee

Pre breakfast easy, though it felt pretty hard. Went to Stabby and around the elljusspår twice. It was dark :( Made a little interesting by the thunderstorm that started half way through so I got very wet.

Monday Oct 16 #

8 AM

Note

Nice solid week. Pretty happy with that. Calf got much better when I started doing eccentric raises again.

Mon: run to + rockgympa + innebandy
Tues: am 40, pm castle hill intervals
Weds: am gym, pm norbyskogen oing
Thurs: rest
Fri: 13 mile progression, as before but with another mile of pace increases
Sat: am gym pm 60 mins easy.
Sun: 100 mins easy incl Oktoberracet
5 PM

Running (road) 23:30 intensity: (1:57 @0) + (16:38 @1) + (2:33 @2) + (2:21 @3) + (1 @4) 4.26 km (5:31 / km) +47m 5:13 / km
ahr:131 max:162 shoes: New Balance Vazee

Easy to gympa on what was an amazingly mild evening. Getting darker in the evenings now but managed some light. Somehow managed to be a bit late despite having a day off due to storm Ophelia. What you ask? Yes, as I work for an Irish University I was expressly told to not do any work today. Also Fionn suffered a power cut so there wasn't much I could have been doing anyway.

Strength 43:52 intensity: (16:50 @0) + (25:02 @1) + (2:00 @2)
ahr:113 max:149

Usual gympa, well a few differences thrown in. Felt pretty tired.

Floor Hockey 22:06 intensity: (10:07 @0) + (4:46 @1) + (3:28 @2) + (3:07 @3) + (38 @4)
ahr:117 max:163 shoes: Asics Hyper Speed 6 2016

Short one to be in time for the earlier bus home. This gave more time to sort out Christmas flights in the evening.

Sunday Oct 15 #

11 AM

Running (road) 1:47:27 intensity: (8 @0) + (1:17:33 @1) + (3:59 @2) + (22:52 @3) + (2:55 @4) 19.9 km (5:24 / km) +142m 5:13 / km
ahr:128 max:169 shoes: New Balance Vazee

Long run with tempo. Went down by the river as far as Sunnersta then back up via Gula stigen to Rosendals then through Stadskogen and home. Gina came with me on her bike on a lovely sunny morning and it was great. The river path was perfect for this. Gula Stigen was not great, bit muddy and rooty so I got away from her. Stopped to tell some guy where to find hittaut maps just before the tempo part. Felt tough today. First 15 mins were ok. Ground it out until about minute 22 but then loosened up for the last bit which was positive. Calf felt good today too.

Saturday Oct 14 #

10 AM

Strength 1:13:54 intensity: (11 @0) + (1:13:01 @1) + (42 @2) 1.2 km (1:01:35 / km)
ahr:106 max:149 slept:9.0 weight:79.3kg shoes: Asics Hyper Speed 6 2016

Saturday morning gym. Had a nice lie in today. Quite needed to be honest. Had a bit bigger bowl of muesli than intended but it wasn't a problem :)

Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 55, 55 55
3x5 cleans 40, 45, 40
3x5 one leg squat lunges 55, 55, 55 these are always tough
Some one leg box jumps
bosu ball balancing
6 min row
Run home
4 PM

Running (road) 1:10:41 intensity: (19 @0) + (1:03:02 @1) + (2:33 @2) + (4:20 @3) + (27 @4) 13.04 km (5:25 / km) +64m 5:17 / km
ahr:128 max:162 shoes: New Balance Vazee

Easy evening run in the lovely setting sun. Feeling pretty tired since the gym and it took a while to get my legs moving. Good few people or with breast cancer ribbons. One barefoot guy. The path under Vattholmvägen is closed for resurfacing again which is a pain. Didn't even last a year, poor form. Worked out the railway past gamla Uppsala is now in a tunnel and the old one will probably become a part which will be nice.

Friday Oct 13 #

10 AM

Running (road) tempo 1:33:45 intensity: (2:11 @0) + (57:28 @1) + (12:05 @2) + (11:30 @3) + (10:31 @4) 19.2 km (4:53 / km) +121m 4:44 / km
ahr:139 max:169 weight:79.6kg shoes: New Balance Vazee

12 mile tempo.

Headed north to start and it was a challenge keeping the pace as slow as it was meant to be at first. Some guy passed me out and I had to let him go. Followed him down what looked like a much more pleasant route than I had planned though it ended in running through a field. In Stenhagen I seemed to have to work quite hard for the pace, but felt good. I think the trees were messing with the GPS. Crossed over the 55 and took an old horse trail to get to Banvallen. This coincided with the 4:35/k mile and that was rough as it was grassy and muddy and generally terrible for going quickish. Resulted in a funny HR spike section. Once on Banvallen the 4:25/k felt easy and I cruised onto the second last mile. There was one 5m climb which made me hurt a bit here. Two weeks ago I really suffered with he two back to back miles at 4:15/k but today I brought the last one down toward 4/k. Good feeling to finish on before the easy run home.
Legs a bit sore but nothing overly untoward. Still need to keep an eye on the calf. Some rolling and massage afterwards.

Thursday Oct 12 #

8 AM

Note
slept:8.5 weight:79.6kg

6 PM

Running (road) 52:02 intensity: (4:34 @0) + (35:12 @1) + (7:16 @2) + (5:00 @3) 8.89 km (5:51 / km) +24m 5:46 / km
ahr:124 max:159 shoes: Inov8 X-Talon 2016

Gina was driving to climbing and offered to bring me somewhere so I could have a bit of a change and some soft ground for a bit. Realised on the way that maybe shouldn't be too much in the forest because of elk hunting. Stayed near the edge of the forest and made my way back from the drop off point. Little extra loop in Stenhagen was probably a little long. Pleasant, kinda fun in the dark. Stopped by the shop to buy some dinner but totally blanked on my card pin so couldn't buy anything :(

Wednesday Oct 11 #

6 AM

Strength 1:02:11 [1] 1.2 km (51:49 / km)
weight:78.9kg shoes: Asics Hyper Speed 6 2016

Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x5 squats 70
3x10 calf raises 70
3x5 deadlifts 80
2x1min each leg bosu ball balance
6 mins row
Run home

Tired and back a little stiff when I got up but woke up ok. Nice improvement in squat weights. Lovely sunny morning for the jog home.
5 PM

Running (road) 1:22:59 intensity: (7:12 @0) + (48:24 @1) + (20:43 @2) + (6:07 @3) + (33 @4) 15.53 km (5:21 / km) +81m 5:12 / km
ahr:133 max:163 shoes: New Balance Vazee

"ski-o" in Stadskogen incl running there and back. For the oing you had to stay on the tracks. In the dark it was tricky especially with the vague paths. Most people were doing intervals but I took it steady. Was really unfocused and made some horrendous mistakes. Didn't pay attention to my watch and realised at the far end of Stadskogen with supposedly 11 mins running left. Left the 6th interval and went home, met Viktor and Albin B on the way briefly. Up to 82 a little more than 70 but hey.

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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:323:55:4980%2882.9km82%1994c73%
projected:336:51:0284%2997.9km85%2074c76%

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