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Training Log Archive: redrider

In the 7 days ending Jun 11, 2017:

	activity	#	time	miles		km		+m
	Trail running	4	6:10:00	38.31	(9:39)	61.66	(6:00)	1121
	Orienteering	3	3:26:00	16.53	(12:28)	26.6	(7:45)	304
	Running	1	1:00:14	7.6	(7:56)	12.23	(4:56)	223
	Strength	1	15:00
	Total	8	10:51:14	62.44		100.49		1648
averages - sleep:8.3 weight:62.2kg

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Sunday Jun 11, 2017 #

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Trail running 2:01:00 [4] 21.0 km (5:46 / km) +315m 5:22 / km

Stockholm Trail 21K. Great event once again but couldn't defend my victory from last year. Strong start field and ended up 4th despite 5min faster time than last year. Problems with the left ankle that I sprained earlier this week and also with the wrong shoe choice. Course was very slippery and challenging due to the rain last night and I really would have needed studded shoes or at least Inov-8s, especially with the bad ankle. Too afraid to run downwards and forced to take it easy on the technical parts. Legs also pretty tired from the training and hills were killing me today. Kind of disappointed not to be able to hang in there with Petra and Helena and even more disappointed not to be able to run up Hammarbybacken this time. Nonetheless happy that I fought through the whole thing and beat myself!
Results: http://results.neptron.se/#/stockholmtrail2017/res...

Trail running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Saturday Jun 10, 2017 #

Running warm up/down 20:00 [2] 3.6 km (5:33 / km) +62m 5:07 / km

warm up including 6x100m strides

Running tempo 20:14 [5] 5.0 km (4:03 / km) +83m 3:44 / km
ahr:170 max:192

Haga parkrun. Feeling a bit dizzy in the heat but otherwise okay effort without any speed training in my legs.

Running warm up/down 20:00 [2] 3.63 km (5:31 / km) +78m 4:59 / km

Friday Jun 9, 2017 #

Orienteering 1:00:00 [2] 7.5 km (8:00 / km) +45m 7:46 / km
ahr:139 max:145

Easy orienteering Vallentuna

Thursday Jun 8, 2017 #

Trail running tempo 1:11:00 [4] 13.04 km (5:27 / km) +162m 5:08 / km
ahr:156 max:187

10min warm up, then milspåret tempo 45min, and 15min warm down. Took all the crowns available :)

Wednesday Jun 7, 2017 #

11 AM

Orienteering 1:10:00 [2] 10.0 km (7:00 / km) +113m 6:38 / km
ahr:139 max:159 slept:9.0 weight:62.2kg

Orienteering Hansta. Had planned a longer run but legs pretty empty and tired from yesterday...

7 PM

Trail running 1:00:00 [3] 10.0 km (6:00 / km) +125m 5:39 / km
ahr:147 max:160

Progressive run around milspåret. Very wet and muddy.

Tuesday Jun 6, 2017 #

Trail running hills 1:36:00 [4] 13.62 km (7:03 / km) +519m 5:55 / km
ahr:155 max:183 slept:8.0 weight:62.2kg

11 x Väsjöbacken or more specifically 10 full climbs and 2 half climbs (yes I was chasing some crowns on upper and lower halves). Ran first just the first bit of the road, then the whole way up, then one whole loop up and down, then the road and the path up, then just the upper path, and then seven times the whole climb varying between the road and the straight option. A few fast descents as well. Splits 1:15, 4:06, 6:10, 3:48, 1:31, 3:25, 5:06, 3:26, 5:13, 3:33, 3:30, 3:26. Tough workout after I had pushed all in on the first three climbs!

Monday Jun 5, 2017 #

Orienteering 1:16:00 [2] 9.1 km (8:21 / km) +146m 7:44 / km
ahr:147 max:159 slept:8.0 weight:62.2kg

Orienteering Törnskogen

Strength 15:00 [2]

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