Training Log Archive: jmnipenIn the 7 days ending Jun 6, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jun 6, 2010 #
Biking 25:14 6.34 km (15.1 kph) +21m
ahr:105 max:136
Running warm up/down 6:42 1.1 km (6:06 / km) +37m 5:14 / km
ahr:134 max:151 shoes: Asics Hyperspeed 3
Running warm up/down (Sprints) 2:06 0.34 km (6:14 / km)
ahr:147 max:162 shoes: Asics Hyperspeed 3
Running Tempo (Trail testrun) 13:52 3.76 km (3:41 / km) +56m 3:26 / km
ahr:176 max:183 shoes: Asics Hyperspeed 3
Beginning i felt great. lots of times dipped below the 3:07min/km mark, and after 1km, had a 3:28 split. Thought that was not a bad start on trails with slight climb. came to the corner with first time in career to have below 6 minute on the first 1.61km. Was still making great time on the flats, and also on split 3. Split 4 experienced some crazy against winds, and it was hard keeping below 3:40. Felt good up the hill. kept the bmp at above 180. Sprint felt weak, but it was the same split, so that was good.
I´ll be frank, and say that i was expecting below 13:50 today, and maybe even 13:45. The conditions were great today, and the weather was even better; i think it did put me a bit off with all the wind on split 4, but on the other hand it could just have been me running too fast in the beginning, because it was going very fast.
First time to feel great all the way up to 3/4th of the race.
--- distance --- Current - Previous ---- +/-
1 1.610km ----- 5.59 ------ 6.12 -------- -13
2 0.768km ----- 2.38 ------ 2.39 -------- - 1
3 0.256km ----- 0.56 ------ 0.56 -------- - 0
4 0.923km ----- 3.52 ------ 3.43 -------- +9
5 0.152km ----- 0.26 ------ 0.26 -------- - 0
T 3.760km ---- 13.52 --- 13.59 -------- - 7
m/km
1 3.40m/km (wet trails) (-6s)
2 3.21m/km (flat) (-6s)
3 3.49m/km (flat) (+10s)
4 4.08m/km (climb) (+9s)
5 3.04m/km (sprint) (+5s)(best: 2.41m/km (-10s))
T 3.43m/km (-10s)
Running warm up/down 31:18 5.3 km (5:54 / km) +32m 5:44 / km
ahr:135 max:151 shoes: Asics Hyperspeed 3
Saturday Jun 5, 2010 #
Running (Trails) 27:28 5.12 km (5:22 / km) +64m 5:03 / km
ahr:142 max:167 (rest day) shoes: Mizuno WR12 (2009)
Heart rate doing a little better today. got it quickly up to 135. A few times it dipped a bit too much. bpm average 4 higher than yesterday.
Friday Jun 4, 2010 #
Running (Trails) 46:15 8.66 km (5:21 / km) +94m 5:04 / km
ahr:138 max:150 (rest day) shoes: Mizuno WR12 (2009)
Incredibly low heart rate. had to run hard just to keep it above 135, and sometimes that wasnt enough. Hopefully it just means im in great shape.
Thursday Jun 3, 2010 #
Running (Trails) long 1:23:35 13.92 km (6:00 / km) +241m 5:32 / km
ahr:143 max:160 shoes: Mizuno WR12 (2009)
Wednesday Jun 2, 2010 #
Biking 39:05 [2] 10.42 km (16.0 kph) +118m
Running (Trails) warm up/down 10:06 1.67 km (6:03 / km) +47m 5:18 / km
ahr:151 max:159 shoes: Vj Supra Spike
Orienteering intervals 1:05:55 7.52 km (8:46 / km) +83m 8:19 / km
ahr:142 max:176
had an ok second loop, but made a few mistakes going into the finish at the end.
Before beginning the third loop, Norberg seemed to be done the loop already, so it meant he had passed me ont he way to loop 2 then, run that one and the next one before i got there. I did stop for a minute after loop 2 but its still crazy fast. had problems on loop 3. on second control misread and though i was doing loop 4, and nothing made sence. realized it a bit afterwards.
On the fourth loop my "gnagsår" had really become severe and couldnt run properly, and my heart rate wasnt even close to 150, ao after doing a mistake on 1st control, decided to head back as i were already been running for an hour.
Good session.
Biking 32:14 9.69 km (18.0 kph) +53m
ahr:113 max:152
Tuesday Jun 1, 2010 #
Biking 14:38 [1] 3.15 km (12.9 kph)
Running warm up/down 17:36 [2] 2.89 km (6:06 / km)
shoes: Mizuno WR12 (2009)
Running Tempo race 9:48 [5] 3.0 km (3:16 / km) +2m 3:15 / km
shoes: Asics Hyperspeed 3
Not a very good run. Still felt a bit tired from the 2 hour run two days ago. should probably have been better at "formtopping" but on the other hand still want good training amounts.
Splits
1 36.11 (-1.9)
2 73.60 (-2.5)
3 74.83 (-1.1)
4 79.15 (+4.2)
5 77.88 (+3.9)
6 80.01 (+5.0)
7 81.96 (+7.0)
8 79.68 (+4.5)
About 20 people showed up, but for the most part people at sub 20 at age, but still some older ones as well. Two main competitors were Martin Ivarsson and Borger Melsom, who apparently beat me with 13 minutes at 15stafetten, so fast indeed.
Opened up fairly hard to gain a good position on the curve. decided to position at the end, as to not be trapped. Borger Melsom had a "litan lukke" so snugged right behind him, and after 200m, was informed a 35 second, but more like 36. Borger slowed down on the curve, and i continued infront the next 2 laps, with most parts being below 3:07min/km pace. at 1km had a 3:08. Started to have troubles from then on. Martin led the next loop, and we were a bit behind schedule after that. Tried to gain time, so opened a bit harder, but legs were not rype. Gained more meters througout the rest of the race, and tried a good sprint towards the end as Borger was closing a little, but kept them both behind through the finish.
Conclusion: first kilometer wasnt as uncontrolled as expected, after looking at the splits. To reach a goal of 9:30, i think it were required to run at that tempo in the beginning. With tired legs it was too hard to do it today, but will try again soon.
Running 22:19 [2] 3.1 km (7:12 / km) +13m 7:04 / km
shoes: Mizuno WR12 (2009)
Biking warm up/down 13:00 [2] 3.4 km (15.7 kph) +24m
Monday May 31, 2010 #
Running (Trails) 27:58 4.86 km (5:45 / km) +63m 5:24 / km
ahr:142 max:156 (rest day) shoes: Mizuno WR12 (2009)