Training Log Archive: roarIn the 30 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
Event: WOC 2017
8 AM
Note
rhr:52 slept:8.0 (rest day)
Not the best sleep. I appear to be ill which is not ideal. Headache and feverish. Will not be running like planned.
Thursday Jun 29, 2017 #
12 PM
Running (road) 53:17 [2] **** 5.71 km (9:20 / km) +73m 8:46 / km
shoes: Inov8 ORoc 2017
On our drive from Riga, Conor and I revisted Kutiorg where the long selection race was. I wanted to run some of the legs I went around on more straight as that's what some of the top guys had done. Wasn't feeling 100% in the morning, bit of a headache but was a lot better by when we got to the area. It had grown up quite a bit I feel since the races and straight was tough. Good practice holding lines but I will have to do more analysis to work out the best routes.
Afterwards in the car I started to get the headache back again and get a bit shivery too. Not a huge availability of food until we got to Tartu which wasn't ideal. Not feeling great really and and early bed tonight.
Afterwards in the car I started to get the headache back again and get a bit shivery too. Not a huge availability of food until we got to Tartu which wasn't ideal. Not feeling great really and and early bed tonight.
Wednesday Jun 28, 2017 #
8 AM
Note
rhr:52 slept:8.0 (rest day)
High HR and low weight. Legs feel kinda tired.
Tuesday Jun 27, 2017 #
8 AM
Note
slept:7.5
6 PM
Running (off-road) warm up/down 13:34 2.37 km (5:43 / km) +33m 5:21 / km
ahr:132 max:161 shoes: Inov8 X-Talon 2016
Easy jog with the group over to the start. Nice day, but as soon as we stopped in the forest the mosquitoes swarmed so we didn't stand around too long.
O-training intervals 8:35 [4] ***** 1.32 km (6:30 / km)
shoes: Inov8 X-Talon 2016
O-training intervals (1:15000) 36:42 ***** 4.64 km (7:55 / km) +30m 7:40 / km
ahr:157 max:172 spiked:22/24c shoes: Inov8 X-Talon 2016
O-intervals 80% planned by Regina with Ken, Erik, Olle N, Love and Anders T.
I was super phlegmy today for some unknown reason and my legs didn't feel super powerful. Orienteering was solid at least, even though the 1:15000 was hard, especially when everyone else was on 1:10! HR did't pair for the first one so that's seperate. Good fun and a nice course with variations all the time. Bit of green at the end to get the real Estonia feel.
I was super phlegmy today for some unknown reason and my legs didn't feel super powerful. Orienteering was solid at least, even though the 1:15000 was hard, especially when everyone else was on 1:10! HR did't pair for the first one so that's seperate. Good fun and a nice course with variations all the time. Bit of green at the end to get the real Estonia feel.
Running (off-road) warm up/down 8:45 [2] 1.31 km (6:40 / km) +29m 6:00 / km
shoes: Inov8 X-Talon 2016
Jog back to KG. I kind of hung around a bit after talking to people before going to the shop on my way home and got cold. It was not goof and after my shower I wrapped up and got into bed for an hour while Gina cooked. After food I felt better anyway.
Monday Jun 26, 2017 #
8 AM
Note
slept:8.0
Last week was not perfect, but got the hours in and worked hard. That hard work is done now and here comes the plan up to race time! Getting excited and I think I'm ready for this. Plan for the time up to the long is ready, still need to look at the days between long and relay yet.
Mon- 25-30mins easy
Tues- O intervals (4-5km actual work limit)
Weds- rest day - travelling to Riga in the evening
Thurs- 35-45mins easy on a map, break up the drive to Riga
Fri- 10min @4:20 (2min rec), 3x3min @4:00 (1min), 3x200m @ fast (200)
Sat- 40-50mins easy o-training
Sun- rest day
Mon- 30mins easy + 4x100m strides on long model map
Tues- WOC Long
Weds - ?
Thurs - ?
Friday - WOC relay
Mon- 25-30mins easy
Tues- O intervals (4-5km actual work limit)
Weds- rest day - travelling to Riga in the evening
Thurs- 35-45mins easy on a map, break up the drive to Riga
Fri- 10min @4:20 (2min rec), 3x3min @4:00 (1min), 3x200m @ fast (200)
Sat- 40-50mins easy o-training
Sun- rest day
Mon- 30mins easy + 4x100m strides on long model map
Tues- WOC Long
Weds - ?
Thurs - ?
Friday - WOC relay
6 PM
Running (road) 27:56 4.62 km (6:03 / km) +26m 5:53 / km
ahr:132 max:149 shoes: Asics Hyper Speed 6 2016
Took a map from near the long area in Estonia with a relatively random course I planned and engrossed myself in that. Actually printed it at 1:15000 this time too! Just taking it easy and feeling nice in the legs.
Sunday Jun 25, 2017 #
12 PM
O-training 1:54:13 ** 16.67 km (6:51 / km) +130m 6:36 / km
ahr:145 max:168 spiked:8/8c slept:8.0 shoes: Inov8 X-Talon 2016
Long training in Nåsten. Felt ok at the start but after the hour it was pretty rough. Got my in house planner to set me a course where I was only allowed to take path route choices (or cut little bits). That worked out pretty well and gave me plenty of planning and router choice selection to be doing. On top of that I had planned a ~25k course on an Estonia map consisting of only long legs which I also planned, with the objective of 2 Estonian legs per 1 real leg. Worked out as quite intensive in terms of map reading which was good. Body suffered near the end. Had one real bad mistake on the 7th when I stopped paying attention and ran around in a circle. I should avoid that in future.
Saturday Jun 24, 2017 #
12 PM
Running (road) warm up/down 17:51 2.82 km (6:19 / km) +3m 6:17 / km
ahr:135 max:165 shoes: Asics Hyper Speed 6 2016
Cycled to Rosendals and ran from there. It had been raining pretty heavily while I watch the Lions match and I thought Hågadalen would be muddy. Went to the river as a result. Worked well with the timing where I parked. Felt pretty heavy doing this warm up and some of the more dynamic things I was out of breath after which wasn't the best. Bit humid out.
Running (road) tempo 30:06 6.55 km (4:36 / km) +27m 4:30 / km
ahr:163 max:168 shoes: Asics Hyper Speed 6 2016
A slow tempo but high effort. From the first 5 minutes I though the pace seemed hard. There was a bit of a headwind which wasn't perfect but it didn't seem huge. Headed south along the river and tried to up the pace after 5. Got somewhere for a while but slowly creeped slower. At the end of 10 it was clear I wasn't going to go much quicker so from then on it was just hang in. The bit across the marsh was not perfect for intervals as it was a 2 plank wide boardwalk, though it was nice. On the way back it still felt like a headwind and the speed just wouldn't happen, even though I tried very hard. Wrecked feeling by the end.
Not really to plan. Was supposed to start at 4:20 and work down to high 3:50s. Not sure what the problem was/is. At least it was a good hard mental effort.
Not really to plan. Was supposed to start at 4:20 and work down to high 3:50s. Not sure what the problem was/is. At least it was a good hard mental effort.
Running (road) warm up/down 22:09 3.26 km (6:48 / km) +78m 6:05 / km
ahr:138 max:155 shoes: Asics Hyper Speed 6 2016
After sitting on a bench for a while (and leaving a bit sweat mark, sorry next person) I got myself to a shuffle and then a jog going back up the hill to my bike. Realised about half way I had forgotten my jacket at the bottom of the hill. Seriously considered just leaving it but went back so ended up having a longer warm down.
Friday Jun 23, 2017 #
8 AM
Note
slept:8.0
12 PM
Cycling 42:56
shoes: Cannondale CAAD8
13.009km 135m
For midsommar, broke out the nice bikes with Gina and cycled to Hammarskog nice and easy in the sun. Forgot my HR but it was mostly pretty relaxed apart from one or two little hills. I missed the turn we were supposed to take so we ended up having to cyclocross a bit at the end but we took in some extra nice sights.
For midsommar, broke out the nice bikes with Gina and cycled to Hammarskog nice and easy in the sun. Forgot my HR but it was mostly pretty relaxed apart from one or two little hills. I missed the turn we were supposed to take so we ended up having to cyclocross a bit at the end but we took in some extra nice sights.
4 PM
Running (off-road) 48:15 [2] 8.77 km (5:30 / km) +70m 5:17 / km
shoes: Asics Hyper Speed 6 2016
Easy run in Hammarskog with Ross and Thierry. Nice pace and beautiful trails in some great weather. Some of them great and soft. Apparently we avoided some scary swans by not taking an overgrown path.
This was after spending the afternoon at the Hammarskog midsommar festival. This consisted of eating and lounging around, along with some games. Didn't get involved in the dancing but went and looked at it anyway.
My amazing auto-sync seems to be broken so I expect all my session from today will be doubled at some point.
This was after spending the afternoon at the Hammarskog midsommar festival. This consisted of eating and lounging around, along with some games. Didn't get involved in the dancing but went and looked at it anyway.
My amazing auto-sync seems to be broken so I expect all my session from today will be doubled at some point.
5 PM
Cycling 30:13
shoes: Cannondale CAAD8
10.817km 124m
Slightly more effort on the way home. The climbs were more dragged out and the downs steeper (of course). Great day though.
Slightly more effort on the way home. The climbs were more dragged out and the downs steeper (of course). Great day though.
Thursday Jun 22, 2017 #
8 AM
Note
slept:8.0 (rest day)
Wednesday Jun 21, 2017 #
8 AM
Note
rhr:45 slept:8.5
6 PM
Running (off-road) tempo 36:12 7.63 km (4:45 / km) +44m 4:37 / km
ahr:153 max:167 shoes: Asics Hyper Speed 6 2016
3x 10mins @ 4:20 with 2 mins rest
Hågadalen as usual but extended it south by the forest. Made it a small bit lumpier in one or two places but that was a fine cost to make sure I don't get bored. I used the stupid intervals setting on my watch so the splits won't upload here. They were 4:17, 4:22, 4:17, so pretty bang on. Felt good for the most part. It was downhill with the wind going south and uphill headwind north so the second one was the toughest. On the last one I got a fly in my eye after about 2 mins. I stopped because it was quite sore but when I hadn't solved it in 20s I just continued. The pain stopped but my contact had come out so couldn't really see for the last 8 minutes then.
Hågadalen as usual but extended it south by the forest. Made it a small bit lumpier in one or two places but that was a fine cost to make sure I don't get bored. I used the stupid intervals setting on my watch so the splits won't upload here. They were 4:17, 4:22, 4:17, so pretty bang on. Felt good for the most part. It was downhill with the wind going south and uphill headwind north so the second one was the toughest. On the last one I got a fly in my eye after about 2 mins. I stopped because it was quite sore but when I hadn't solved it in 20s I just continued. The pain stopped but my contact had come out so couldn't really see for the last 8 minutes then.
Running (off-road) warm up/down 9:50 1.69 km (5:48 / km) +36m 5:15 / km
ahr:135 max:146 shoes: Asics Hyper Speed 6 2016
Jogged with Gina to the start of her orienteering. Saw Kate and Elisa on the way. Then headed off myself to do drills and strides.
Running (road) warm up/down 18:17 2.94 km (6:13 / km) +22m 5:59 / km
ahr:145 max:160 shoes: Asics Hyper Speed 6 2016
Home again. Pretty evening colourwise. Pity I couldn't see it :(
Tuesday Jun 20, 2017 #
Note
slept:8.0
6 PM
Running (off-road) 1:01:04 7.79 km (7:50 / km) +90m 7:24 / km
ahr:124 max:152 shoes: Inov8 X-Talon 2016
Over to KG for testbana number 2. Again I didn't run it hard, this time shadowing Gina and helping her with directions as she ran it harder. Nice day to be out. Once again messed up the recording of it though and got thoroughly confused about how long I had been out and it ended up being a little longer than planned.
Monday Jun 19, 2017 #
Note
Medium week ahead. Recover a bit after Jukola but get some sessions in and a long one before tapering for WOC. Getting excited.
Mon- 45mins easy
Tues- 50mins easy
Weds- 3 x 10mins @ 4:20 (2mins rec)
Thurs- Rest day
Fri- 50mins easy
Sat- 30mins progressive tempo 4:20 down to 4:00 or high 3:50s at the end
Sun- 2hr long run steady (will make yourself a long O course with decent runnability to practice routes)
Mon- 45mins easy
Tues- 50mins easy
Weds- 3 x 10mins @ 4:20 (2mins rec)
Thurs- Rest day
Fri- 50mins easy
Sat- 30mins progressive tempo 4:20 down to 4:00 or high 3:50s at the end
Sun- 2hr long run steady (will make yourself a long O course with decent runnability to practice routes)
8 AM
Note
rhr:43 slept:8.5
Got home anyway. Long train ride was ok, napping here and there. We were able to check our bags in which meant we could relax a bit more for the 3 hours in the airport (the plane was delayed 45 mins). Home at 22:30 and had a quick dinner before bed.
Don't feel wrecked today but certainly there is some tiredness.
Don't feel wrecked today but certainly there is some tiredness.
7 PM
Running (off-road) 47:52 8.3 km (5:46 / km) +89m 5:28 / km
ahr:138 max:161 shoes: Asics Hyper Speed 6 2016
First day in a very long time I didn't really feel like going out for a run. I thought it was a good idea to get out because I spent all yesterday cramped up travelling.
Nice day out so went down to the river and followed the trail around and back to Kung Björns Hög. Took it easy and enjoyed myself. Must have looked good running because I got followed by a drone for about 400m. Saw some water buffalo, or well the cows were swimming in the river to get around a fence. Saw more magpies than any other bird. Stopped to stroke a lovely ginger cat I met. Overheard conversation snippets include (in English) "I'm not sure if I peed myself or just got my ass wet" from a girl standing in the river. "I just can't imagine kissing a girl" from a girl walking along a path.
Upon getting to Kung Björn's I did the microsprint from Thierry's KOM. Good fun with some intense Orienteering. The pink paint marks were still there too.
Nice day out so went down to the river and followed the trail around and back to Kung Björns Hög. Took it easy and enjoyed myself. Must have looked good running because I got followed by a drone for about 400m. Saw some water buffalo, or well the cows were swimming in the river to get around a fence. Saw more magpies than any other bird. Stopped to stroke a lovely ginger cat I met. Overheard conversation snippets include (in English) "I'm not sure if I peed myself or just got my ass wet" from a girl standing in the river. "I just can't imagine kissing a girl" from a girl walking along a path.
Upon getting to Kung Björn's I did the microsprint from Thierry's KOM. Good fun with some intense Orienteering. The pink paint marks were still there too.
Sunday Jun 18, 2017 #
2 AM
Note
slept:4.0
4 hours in bed anyway before getting up and driving to the arena where I returned to a horizontal position
3 AM
Running (off-road) 23:06 2.33 km (9:55 / km) +1m 9:53 / km
ahr:118 max:162 shoes: Inov8 ORoc 2017
Warming up, running around in the warm up area and also just having my watch on the clock mode. Had gotten a little cold sitting around but warmed up really quickly once moving. Checked the screen a few times and Johannes came at a perfect time while I was beside the run in.
Orienteering race 1:23:56 ***** 12.43 km (6:45 / km) +158m 6:21 / km
ahr:164 max:175 spiked:15/22c shoes: Inov8 ORoc 2017
Jukola leg 6. OK Linné team 2
My splits
Team splits
2d rerun
Went out in 57th after a series of good runs through the night. We were team number 60 so staying around that number would be good. A Stora Tuna guy went out maybe 10s ahead and I held him constant on the long run out. He immediately had a different gaffle and I took an overly safe route to 1. Still missed it a little. 2 was good but already on the hill to 3 my legs were finding the forest tough. Used the veg well and got it nicely.
Had planned 4 on the run out and picked right as the entry to the control seemed good, and given my climbing legs it also seemed sensible. Stayed more on the road than was probably necessary and then my line through the field was bad being pulled by the elephant track. I missed the control a bit too and saw a Halden and a hameenlannen leaving it. Straight for 5 and there were a few controls in the green. Think I did well here slowing when I needed and getting the controls well. 8 & 9 were in the white again and I made the features big. Good speed here.
There was a guy in the distance on the road that I think was the Navi guy. I took my gel and a drink. Big track out of 10 but in the forest I felt the line wasn't good so I broke off. Had no attackpoint so ended up running to the top of the hill and back down. Wasn't terrible but not efficient either. Similar thing on 12 then where I was on a nice line but stayed on the elephant track which took me well off line. Corrected ok but later than I should.
Kind of lost some of the intensity here as I was worried about more mistakes. Careful on 13 which was really an easy control. 14 was again a two option long leg. I went left, expecting a track along the veg change. I didn't hold direction early in the green and list confidence going through it so was a bit slow. Got myself to just move and came out in the white but a good 100m off line. Put myself back into the map then and kept the oing cleaner. Found the hill to 14 here tough but took the drink and gel opportunity as an ok kåre Falun (they mp'd) passed me. I knew this area was gaffled from the TV pictures so focused on my orienteering. There were people around for the first time too and the intensity got a bit better as a result. Little wobble on 16 but otherwise good through this. Climbing to 18 Kåre Guy passed me a great again and the Tullinge Guy punched it a bit ahead.
Trusted myself to hammer through the green on 19 and it was great. Catching both and leading down to 20. Untill we hit the road. Then they bombed past me, along with a Rehns BK and some Finnish team. I hung on as much as I could but I died a real death. Run in was a solid 600m to the finish, before handing over to Erik on 64th
Erik had a great run and pulled us back up to 57th. My top Jukola result so really happy with that.
There were definitely signs of better form than I had in the spring today but I didn't always keep the intensity when orienteering. Was pretty pleased when I finished but in reality it was an average enough run. A little disappointing to be the weak link on the team and to be beaten by the 3rd teams 6th leg runner (Johanna!). 2 weeks to put the finishing touches before WOC. It will be good to analyse the GPS and get a better idea of where I lost time. On the positive side, I had more confidence in my physical fitness, even if my legs felt heavy early on.
Having looked at the splits, the big time losses happened on 1, 11, 12, and 14. I lost a lot of time on 14, probably about 4 minutes. That needs to be looked at before WOC. 1 was 30s, 11 was maybe 1:30 and 12 45s or so. That adds up to 6:45 in total. One or two other wobbles in the circle, like 10s on 16 & 17 which were mostly me being sure of the control.
My splits
Team splits
2d rerun
Went out in 57th after a series of good runs through the night. We were team number 60 so staying around that number would be good. A Stora Tuna guy went out maybe 10s ahead and I held him constant on the long run out. He immediately had a different gaffle and I took an overly safe route to 1. Still missed it a little. 2 was good but already on the hill to 3 my legs were finding the forest tough. Used the veg well and got it nicely.
Had planned 4 on the run out and picked right as the entry to the control seemed good, and given my climbing legs it also seemed sensible. Stayed more on the road than was probably necessary and then my line through the field was bad being pulled by the elephant track. I missed the control a bit too and saw a Halden and a hameenlannen leaving it. Straight for 5 and there were a few controls in the green. Think I did well here slowing when I needed and getting the controls well. 8 & 9 were in the white again and I made the features big. Good speed here.
There was a guy in the distance on the road that I think was the Navi guy. I took my gel and a drink. Big track out of 10 but in the forest I felt the line wasn't good so I broke off. Had no attackpoint so ended up running to the top of the hill and back down. Wasn't terrible but not efficient either. Similar thing on 12 then where I was on a nice line but stayed on the elephant track which took me well off line. Corrected ok but later than I should.
Kind of lost some of the intensity here as I was worried about more mistakes. Careful on 13 which was really an easy control. 14 was again a two option long leg. I went left, expecting a track along the veg change. I didn't hold direction early in the green and list confidence going through it so was a bit slow. Got myself to just move and came out in the white but a good 100m off line. Put myself back into the map then and kept the oing cleaner. Found the hill to 14 here tough but took the drink and gel opportunity as an ok kåre Falun (they mp'd) passed me. I knew this area was gaffled from the TV pictures so focused on my orienteering. There were people around for the first time too and the intensity got a bit better as a result. Little wobble on 16 but otherwise good through this. Climbing to 18 Kåre Guy passed me a great again and the Tullinge Guy punched it a bit ahead.
Trusted myself to hammer through the green on 19 and it was great. Catching both and leading down to 20. Untill we hit the road. Then they bombed past me, along with a Rehns BK and some Finnish team. I hung on as much as I could but I died a real death. Run in was a solid 600m to the finish, before handing over to Erik on 64th
Erik had a great run and pulled us back up to 57th. My top Jukola result so really happy with that.
There were definitely signs of better form than I had in the spring today but I didn't always keep the intensity when orienteering. Was pretty pleased when I finished but in reality it was an average enough run. A little disappointing to be the weak link on the team and to be beaten by the 3rd teams 6th leg runner (Johanna!). 2 weeks to put the finishing touches before WOC. It will be good to analyse the GPS and get a better idea of where I lost time. On the positive side, I had more confidence in my physical fitness, even if my legs felt heavy early on.
Having looked at the splits, the big time losses happened on 1, 11, 12, and 14. I lost a lot of time on 14, probably about 4 minutes. That needs to be looked at before WOC. 1 was 30s, 11 was maybe 1:30 and 12 45s or so. That adds up to 6:45 in total. One or two other wobbles in the circle, like 10s on 16 & 17 which were mostly me being sure of the control.
Saturday Jun 17, 2017 #
Event: Jukola 2017
8 AM
Note
slept:9.0
Nice long sleep. Needed. Injuries etc have moved me onto leg 6. So a bit later start and a bit longer.
10 AM
Running (road) 27:30 4.45 km (6:11 / km) +3m 6:09 / km
ahr:118 max:127 shoes: Asics Hyper Speed 6 2016
Easy running around Joensuu with most of the second team + Tuve and Pontus. Really quite a pretty city in the park by the river with the sun splitting the stones. Feeling ready to race tonight.
Friday Jun 16, 2017 #
4 AM
Note
slept:5.0
Traveling to Jukola! Practising getting up early for my flight. Couple of potential injuries in the team so it seems changes are likely.
5 PM
O-training 42:05 5.3 km (7:56 / km) +67m 7:28 / km
ahr:143 max:162 spiked:9/9c shoes: Inov8 ORoc 2017
Jukola training on the map right beside the competition centre. Interesting area. Plenty of green that is slow but the white is really nice. Lots of rocks and it can be tricky to know which the control is on. Compass super important as usual but the are usually things to lead you along too.
It was also quite warm! Forecast says the coldest it will be over night is 16
It was also quite warm! Forecast says the coldest it will be over night is 16
Thursday Jun 15, 2017 #
8 AM
Note
rhr:48 slept:8.5 (rest day)
Wednesday Jun 14, 2017 #
8 AM
Note
rhr:47 slept:8.0
5 PM
Running (road) 18:07 2.9 km (6:15 / km) +1m 6:15 / km
ahr:142 max:165 shoes: Asics Hyper Speed 6 2016
Warm up. Let Gina lead me to some Hittaut that I tried to ignore. Then headed to Kung Bjorn where I met Ken briefly. Had had sunglasses which was probably a good call. Super nice day. Did drills and strides one I reached Hagadalen. Quads feeling very stiff, almost sore, not sure why. Bit of pain in the right calf too that seems to have come from nowhere. Power in the jumps felt good though.
6 PM
Running (off-road) tempo 39:18 7.96 km (4:56 / km) +23m 4:52 / km
ahr:160 max:173 shoes: Asics Hyper Speed 6 2016
12m @4:20 (2m), 4x 2.5 @ 4 (1.5m), 6x 45s @ fast (45s)
Good session. Pretty much met all the goals, except for the 3rd 2.5 where my watch told me constantly to slow down as I was running 3:50 and then said 4:07 when I lapped it. Silly watch. The 45s were hard but made me feel fast which is nice before Jukola. Overall felt smooth and on control, which I had been worried about after the warm up. It was warm too, but not oppressive and singlet was perfect. Cows were out in force and really trying to block the path. There seemed to be some consternation about why half of them were on be on the other side of the river.
Good session. Pretty much met all the goals, except for the 3rd 2.5 where my watch told me constantly to slow down as I was running 3:50 and then said 4:07 when I lapped it. Silly watch. The 45s were hard but made me feel fast which is nice before Jukola. Overall felt smooth and on control, which I had been worried about after the warm up. It was warm too, but not oppressive and singlet was perfect. Cows were out in force and really trying to block the path. There seemed to be some consternation about why half of them were on be on the other side of the river.
Running (road) 10:16 1.52 km (6:45 / km) +41m 5:57 / km
ahr:143 max:153 shoes: Asics Hyper Speed 6 2016
Easy cool down home. Went up the horse path to mix it up.
Tuesday Jun 13, 2017 #
8 AM
Note
rhr:45 slept:8.5
Jukola teams came out yesterday. I'm leg 5 on team 2 :)
Pretty happy. It was one of my goals for the year which is great.
Pretty happy. It was one of my goals for the year which is great.
6 PM
Running (road) 51:07 8.04 km (6:21 / km) +58m 6:08 / km
ahr:132 max:163 shoes: Asics Hyper Speed 6 2016
Easy in Stadskogen. Went to the clubhouse to do the warm up with the interval crowd as there was a Jukola meeting after. Then I did two laps of the lit track before heading back to the clubhouse. Feeling good.
Monday Jun 12, 2017 #
8 AM
Note
rhr:44 slept:9.0
Last week was hard. I was really suffering by Thursday but the bit of rest had me in good shape for the race on Sunday so that worked out well. Easy week this week, both because of Jukola and despite of it.
Monday: Easy 60 mins.
Tuesday: Easy 60 mins
Wednesday: 12m (2m), 4x2.5m (1.5m), 6x45s (45s) peaking session before Jukola
Thursday: rest
Friday: travelling to Finland in the morning. Upon arrival the plan is a nap and then easy 30 mins + 4 strides
Saturday: short jog, 25-30 mins in the morning. Don't know leg yet so possibly running again in the night. Statistically speaking Sunday is more likely.
Monday: Easy 60 mins.
Tuesday: Easy 60 mins
Wednesday: 12m (2m), 4x2.5m (1.5m), 6x45s (45s) peaking session before Jukola
Thursday: rest
Friday: travelling to Finland in the morning. Upon arrival the plan is a nap and then easy 30 mins + 4 strides
Saturday: short jog, 25-30 mins in the morning. Don't know leg yet so possibly running again in the night. Statistically speaking Sunday is more likely.
6 PM
O-training 1:06:57 **** 9.16 km (7:18 / km) +90m 6:58 / km
ahr:137 max:156 spiked:13/13c shoes: Inov8 ORoc 2017
Gina planned and put out tags on a nice course in Nåsten for me.
Taking it easy I focused on going straight and staying on the compass along with picking the features on my line. It went really well. It was a really nice part of the forest too and I enjoyed it a lot. Control flow wasn't fantastic as I was taking in the tags (which I shouldn't have done). Had to cut a little at the end as I was getting a little over time.
Taking it easy I focused on going straight and staying on the compass along with picking the features on my line. It went really well. It was a really nice part of the forest too and I enjoyed it a lot. Control flow wasn't fantastic as I was taking in the tags (which I shouldn't have done). Had to cut a little at the end as I was getting a little over time.
Sunday Jun 11, 2017 #
11 AM
Running (off-road) 16:34 1.82 km (9:05 / km) +7m 8:54 / km
ahr:130 max:159 rhr:46 slept:8.0 shoes: Inov8 ORoc 2017
Warm up to the start and then bits around the warm up map. Was unlucky not to accidentally find the last control. Had been feeling a bit sluggish in the morning but this warm up seemed to get the cobwebs out and I felt good before starting.
Orienteering race 1:05:56 **** 9.65 km (6:50 / km) +104m 6:29 / km
ahr:164 max:175 spiked:14/16c shoes: Inov8 ORoc 2017
Jukola Test in Tornskogen
Saturday Jun 10, 2017 #
11 AM
Running (road) 41:05 7.48 km (5:29 / km) +46m 5:20 / km
ahr:139 max:169 shoes: Asics Hyper Speed 6 2016
Easy 40 mins. Mixed up the route a bit by heading west first and looping around into Stadskogen. Then added extra south of the Rosendals road. Finished with 4x100m strides. These were hard enough work actually but felt like they were freeing up my legs a bit.
Friday Jun 9, 2017 #
8 AM
Note
slept:8.0 (rest day)
Woke up early again. Might need to invest in heavier curtains.
Thursday Jun 8, 2017 #
8 AM
Note
slept:8.0
Another bad sleep.
5 PM
Running (road) 1:38:58 18.33 km (5:24 / km) +122m 5:14 / km
ahr:142 max:165 shoes: Asics Hyper Speed 6 2016
Easy long run time. The body was tired and work was pretty hectic but I never thought twice about going out. Weather was weird with the sun shining but it was cold enough for a long sleeved thermal and long tights. I headed to get the last of the kinda crappy Hittaut controls. Gina pointed out I was going along the sprint that I missed when I was in Estonia. I did that in reverse at the start and then picked up the rest. Some of this run was pretty grim in terms of scenery, through industrial estates. Felt tired at about the hour mark again but perked up after about 2 minutes. Good to get it done.
Wednesday Jun 7, 2017 #
8 AM
Note
rhr:52 slept:7.0
4 PM
Running (road) 9:06 **** 1.38 km (6:35 / km)
ahr:122 max:140 spiked:9/10c shoes: Inov8 ORoc 2017
run to KG. With a little warm up on the training map by the house. Still couldn't make sense of 4.
Running (road) 21:51 3.08 km (7:06 / km) +54m 6:31 / km
ahr:144 max:165
O-training 52:57 *** 5.11 km (10:22 / km) +47m 9:55 / km
ahr:112 max:140 shoes: Inov8 ORoc 2017
Shadowed/ran with Gina my way home. Feeling properly wrecked and this was pretty slow. Did a few specific things like compass through green and talking through some legs with Gina was a useful exercise.
5 PM
Orienteering race (Ultrasprint) 8:51 ***** 0.72 km (12:20 / km) +4m 12:00 / km
ahr:157 max:173 spiked:20/25c shoes: Inov8 ORoc 2017
Linne Ultrasprint champs. No kites, just SI boxes on the ground with the sound turned off.
Map part 1
Map part 2
Results
Made a mess of 3 by going to 5 first. Lost 30s. Emil caught me as a result and we were together for most of the rest course. Little overshoot on 11 and he got ahead. Caught Gina at 12 or 13 maybe. Emil got a gap going to 16 when we had to climb a super slippery rock face and Hedwig nearly fell on me. My straight option to 18 got me back to him though it wouldn't have been better solo I think. Long to 20. Legs didn't really have any oomph though and Emil got away a bit. Johanna was searching in some rocks before looking like she punched and ran away. They seemed promising so I also looked there but it was wrong. worked it out, got 20 and 21 and wondered why Johanna and Emil were way up the cliff. Went straight to 24, missing two controls :(, just behind Emil and managed the fastest run-in.
Really really fun event though. Super intense. Bit annoyed by the MP but it was only for fun.
Map part 1
Map part 2
Results
Made a mess of 3 by going to 5 first. Lost 30s. Emil caught me as a result and we were together for most of the rest course. Little overshoot on 11 and he got ahead. Caught Gina at 12 or 13 maybe. Emil got a gap going to 16 when we had to climb a super slippery rock face and Hedwig nearly fell on me. My straight option to 18 got me back to him though it wouldn't have been better solo I think. Long to 20. Legs didn't really have any oomph though and Emil got away a bit. Johanna was searching in some rocks before looking like she punched and ran away. They seemed promising so I also looked there but it was wrong. worked it out, got 20 and 21 and wondered why Johanna and Emil were way up the cliff. Went straight to 24, missing two controls :(, just behind Emil and managed the fastest run-in.
Really really fun event though. Super intense. Bit annoyed by the MP but it was only for fun.
Tuesday Jun 6, 2017 #
8 AM
Note
rhr:43 slept:7.5
Forgot to post the plan yesterday what with it being a bank holiday. Got another solid week in with some really positive sessions. Extra sleep over the weekend was great.
Monday: Easy putting out Ekebyloppet tags. No more gympa for the summer :(
Tuesday: Intervals 4mins @4/k (90secs rec), 7mins @4:10 (2min), 11mins @4:20 (2mins), 7mins @4:10 (90secs), 4mins @ 4.
Wednesday: orienteering, incl club ultrasprint champs. This is the big one! :p
Thursday: long easy 95-105 mins
Friday: rest
Saturday: 40 mins easy + 4x100m strides
Sunday: Jukola test race. WIll go max
Monday: Easy putting out Ekebyloppet tags. No more gympa for the summer :(
Tuesday: Intervals 4mins @4/k (90secs rec), 7mins @4:10 (2min), 11mins @4:20 (2mins), 7mins @4:10 (90secs), 4mins @ 4.
Wednesday: orienteering, incl club ultrasprint champs. This is the big one! :p
Thursday: long easy 95-105 mins
Friday: rest
Saturday: 40 mins easy + 4x100m strides
Sunday: Jukola test race. WIll go max
6 PM
Running (road) intervals 42:06 8.95 km (4:42 / km) +26m 4:38 / km
ahr:160 max:173 shoes: Asics Hyper Speed 6 2016
Intervals in Hågadalen. 4mins @4/k, 90s, 7@4:10, 2 rest, 11@4:20 and back down.
Tough. It was very windy by Uppsala standards. Heading south was much harder as a result. First "half" went well even if I stepped in a massive cow pat. The cows were a bit in the way the first lap really with the result of I nearly tripped over some sunbathing ladies. The second 7 was all into headwind and try as I might the pace didn't get there. Proper effort though. Last 4 was bang on again though. Thanks wind :)
Tough. It was very windy by Uppsala standards. Heading south was much harder as a result. First "half" went well even if I stepped in a massive cow pat. The cows were a bit in the way the first lap really with the result of I nearly tripped over some sunbathing ladies. The second 7 was all into headwind and try as I might the pace didn't get there. Proper effort though. Last 4 was bang on again though. Thanks wind :)
Running (road) warm up/down 16:48 2.8 km (6:00 / km) +15m 5:51 / km
ahr:141 max:165 shoes: Asics Hyper Speed 6 2016
Warm up down past Hågadalens skolan and so on. Decided to try a longer route to spice it up, and to get in the proper warm up. Worked quite well I think. Felt a bit flat energy/power wise doing some of the more vigorous drills. Beautiful warm day.
Running (road) 1 [0] 0.0 km
As usual, the other watch with the proper times/paces.
7 PM
Running (road) 12:48 2.25 km (5:42 / km) +35m 5:17 / km
ahr:144 max:158 shoes: Asics Hyper Speed 6 2016
Cool down back home the same way as I came. Nice route by the river actually. Met people having a BBQ as I got back to Blodan. Nice evening after.
Monday Jun 5, 2017 #
8 AM
Note
slept:9.0
5 PM
Running (off-road) 53:07 [1] 7.5 km (7:05 / km) +107m 6:36 / km
ahr:105 max:160 shoes: Inov8 X-Talon 2016
Easy with Gina on her bike. Started with Olle, Julia and Sam too as we were all putting out tapes for Ekebyloppet tomorrow. Split up as we got to Nåsten. The weather had looked like it was going to be heavy rain but it blew away and was super sunny and gorgeous. Stopped the watch for most of the time putting out tapes as it was mostly walking and then ran back to KG with a little bit more in Nåsten. Some of these trails were pretty technical for a bike so I did a couple of loops to let Gina keep up.
Sunday Jun 4, 2017 #
8 AM
Note
rhr:50 slept:8.5
HR a bit high again. Need to watch that.
1 PM
Running (off-road) 2:02:25 21.55 km (5:41 / km) +199m 5:26 / km
ahr:141 max:157 spiked:3/3c
Hittaut collecting. Went to Luthagen through Stadskogen to get 21 to start with and then headed to Stenhagen past 20. Took a detour and explored the cemetary there as I had heard it was nice. I agree with that. Found the place I'd like to be buried (if that's the way I'm going, who knows) too with a load of graves beside this beautiful trail in the forest.
Continued on to get 19 and toured Stenhagen forest a bit. Lovely open forest and nice trails. On the hour mark I started to feel a bit heavy again but came through it quite well. Cut back over to Nåsten then. It took a long time to cross the road before followeing the red trail back home basically. Enjoyable. Slower than last week but more hills and rougher terrain so that's fine.
Continued on to get 19 and toured Stenhagen forest a bit. Lovely open forest and nice trails. On the hour mark I started to feel a bit heavy again but came through it quite well. Cut back over to Nåsten then. It took a long time to cross the road before followeing the red trail back home basically. Enjoyable. Slower than last week but more hills and rougher terrain so that's fine.
Saturday Jun 3, 2017 #
12 PM
Running (road) 14:15 1.96 km (7:16 / km) +7m 7:09 / km
ahr:107 max:157 shoes: Inov8 X-Talon 2016
Run to Ekeby Friskis. Took a little extra loop in the flat parky place and then there was a large pause while I changed shoes and searched for the treadmills. Finally a little more on the treadmill. All the ones with a view of the football match going on outside were taken so I had to just stare at the wall.
Running (road) 30:00 5.7 km (5:16 / km)
shoes: Asics Hyper Speed 6 2016
Progression run on the treadmill. Of course my HR monitor would choose this session to decide to not work. Nightmare.
Plan was 30 mins at 6%, starting at 10.5 km/h and increasing to 11.5 km/h. I decided on a .5 increment every 3 mins to achieve that.
First 2 or 3 went ok. Working but manageable. The 4th one was where I started to suffer (10.8) but got through it. Kept going to 10.9 but this was a real struggle. Quads were feeling it a bit and I tried to hold the form as that seemed to make things better. Kept trying until the end of that and then increased to 11. Lasted about 10 s before I nearly fell off the treadmill so I dropped the incline to 0 and stayed at 11 for the 3 mins to try and recover.
That seemed to work so back to 6% and 11 for 3 mins. Did it but was still right at the limit so dropped the incline back to 0 again and shifted to a flat progression. 3 mins @ 4:13/k,4:03, I managed but had nothing to increase again so took another 2 mins @ 4:40 before finishing with 1 min @ 3:50.
This was super super hard and I was on the limit for a lot of it. As such the HR data would be nice to have to see what that was :(. Good to get done even if I didn't manage the goal paces etc.
Plan was 30 mins at 6%, starting at 10.5 km/h and increasing to 11.5 km/h. I decided on a .5 increment every 3 mins to achieve that.
First 2 or 3 went ok. Working but manageable. The 4th one was where I started to suffer (10.8) but got through it. Kept going to 10.9 but this was a real struggle. Quads were feeling it a bit and I tried to hold the form as that seemed to make things better. Kept trying until the end of that and then increased to 11. Lasted about 10 s before I nearly fell off the treadmill so I dropped the incline to 0 and stayed at 11 for the 3 mins to try and recover.
That seemed to work so back to 6% and 11 for 3 mins. Did it but was still right at the limit so dropped the incline back to 0 again and shifted to a flat progression. 3 mins @ 4:13/k,4:03, I managed but had nothing to increase again so took another 2 mins @ 4:40 before finishing with 1 min @ 3:50.
This was super super hard and I was on the limit for a lot of it. As such the HR data would be nice to have to see what that was :(. Good to get done even if I didn't manage the goal paces etc.
1 PM
Running (road) 10:15 1.39 km (7:22 / km) +33m 6:36 / km
ahr:130 max:147 shoes: Asics Hyper Speed 6 2016
Run home. Didn't bother changing shoes as they no longer needed to be clean. The hill was pretty rough. I was tired.
Friday Jun 2, 2017 #
8 AM
Note
rhr:44 slept:7.5 (rest day)
Glad enough for the rest day. Legs quite tired. Definitely need to be sleeping more. Spent an hour not sleeping in bed after I woke up which was beneficial.
Thursday Jun 1, 2017 #
8 AM
Note
rhr:50 slept:7.5
Feeling tired enough this morning
6 PM
O-training 1:32:52 **** 12.58 km (7:23 / km) +94m 7:07 / km
ahr:144 max:163 spiked:24/32c shoes: Inov8 ORoc 2017
O-training in Upplandsberget (or in English, the Upplands mountain. Upplands highest point at 118m)
It was a strange course because it was designed for head to head. That meant there were these kind of loops and you had to go back on the road. It worked out as keeping the intensity the same but changing speeds and was probably similar to Estonia running. My orienteering was pretty bad though really. Map was hard to read on the run as underfoot was rough and stony. The print wasn't super and with no descriptions I spent a lot of time faffing in the circles. Good long session though and glad I got out. Very tired by the end. I did happen to meet up with everyone who was doing it as intervals as the started the grand final so I pushed a bit to stay with them. Was pretty much in the pack to 32 but didn't try super hard for the finish.
It was a strange course because it was designed for head to head. That meant there were these kind of loops and you had to go back on the road. It worked out as keeping the intensity the same but changing speeds and was probably similar to Estonia running. My orienteering was pretty bad though really. Map was hard to read on the run as underfoot was rough and stony. The print wasn't super and with no descriptions I spent a lot of time faffing in the circles. Good long session though and glad I got out. Very tired by the end. I did happen to meet up with everyone who was doing it as intervals as the started the grand final so I pushed a bit to stay with them. Was pretty much in the pack to 32 but didn't try super hard for the finish.