Training Log Archive: roarIn the 30 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
9 AM
O-training 1:21:33 ***** 9.99 km (8:10 / km) +12m 8:07 / km
ahr:144 max:167 spiked:22/29c slept:8.0 shoes: VJ Bold
Lunsen Multitechnique training
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
1 PM
Strength 1:02:35 [1] 1.2 km (1.2 kph)
shoes: Asics Hyper Speed 6 2016
I discovered that the reason for the switch was to have a viewng brunch for the world cup so I went to that for an hour but had to be in the gym by 2. Thus was eating pretty close to training but it wasn't an issue.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.
Friday Sep 29, 2017 #
9 AM
Running (road) tempo 1:36:14 19.37 km (4:58 / km) +109m 4:50 / km
ahr:139 max:170 shoes: New Balance Vazee
12 mile tempo. Took advantage of having a car and drove to Sävja to have a bit of a different starting point. Started out with 3 miles at ~5:30/k heading south along Linnestig. Some of it was really nice gravel but there was a bit across a cow field that was a bit muddy. Then along the road beside the river down to Flottsund where the pace increases came. 5:15/k for mile 4 and 10s/k faster until 4:15 and then one more at 4:15 before 1 mile cooldown. Seemed easier than last week. Pleasant heading north, nice gravel trail beside the river was perfect, not too many people out, but enough to have some things to watch, like the guy practising his frisbee putting. Felt good right up until the 4:25/k mile when I started to notice my legs a bit. After the turn back south again there felt like there was some wind that I had to battle a little bit. Also encountered 2 cranes blocking the road lifting boats out of the river that I had to go around but stayed the pace quite well. Last one was working hard. The trail turned into a boardwalk for a bit which was quite bouncy but had some sharp turns which were energy sapping. Missed the Hittaut as I ran too fast past it as well.
Easy back to the car then along dirt path and got the perfect distance. Good session.
Easy back to the car then along dirt path and got the perfect distance. Good session.
Thursday Sep 28, 2017 #
8 AM
Note
(rest day)
Wednesday Sep 27, 2017 #
6 AM
Strength 58:29 [1] 1.2 km (1.2 kph) +4m
ahr:133 max:142 slept:8.0 shoes: Addidas indoor
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 65
3x5 squats 65
3x5 deadlifts 80
10x box jumps
2x30s each leg bosu ball balance
6 mins row
Run home
Usual Wed morning gym stuff. Got a good sleep and feeling hella better than yesterday which is nice. Felt like my squat form was really good today and nice and powerful in all the exercises.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 65
3x5 squats 65
3x5 deadlifts 80
10x box jumps
2x30s each leg bosu ball balance
6 mins row
Run home
Usual Wed morning gym stuff. Got a good sleep and feeling hella better than yesterday which is nice. Felt like my squat form was really good today and nice and powerful in all the exercises.
5 PM
O-training 53:05 9.81 km (5:25 / km) +37m 5:19 / km
ahr:111 max:169 shoes: New Balance Vazee
Warmed up with Gina on her bike to Ekeby so had a nice chat then sprint around Ekeby. Felt pretty good doing this, had good flow and decent speed I felt. Then cool down home with Gina on the bike again. Nice evening.
Tuesday Sep 26, 2017 #
7 AM
Running (road) 52:38 10.27 km (5:08 / km) +52m 5:00 / km
ahr:142 max:160 shoes: New Balance Vazee
Up early and before breakfast for a steady run. Took a like 5-10 mins to wake up then felt ok for like 10-15 mins but the last 20 mins felt very hard. Went on a loop around Gränby.
Tired afterwards. Big breakfast and should recover throughout the day
Tired afterwards. Big breakfast and should recover throughout the day
6 PM
Running (road) 30:48 5.23 km (5:53 / km) +16m 5:48 / km
ahr:119 max:160 shoes: New Balance Vazee
Very easy this evening. Legs tired ad feeling a bit heavy so just took it handy. Nice enough loop around Ekonomikum. Top class sunset.
Monday Sep 25, 2017 #
8 AM
Note
rhr:49 slept:8.5
Another solid week. Getting some quality sessions in I think. Slight change up this week, a bit easier at the start. Got a car at the weekend so can go somewhere for the long runs a bit more easily if I want now.
Mon: running + rockgympa + innebandy
Tues: am 50 mins steady, pm 30 mns easy
Weds: am gym (half), pm Sprint with Linne in Ekeby
Thurs: rest
Fri: 12 mile progression, 3 easy, then 8 down to ~4:10, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Might do another control pick
Sat: 95 mins long
Mon: running + rockgympa + innebandy
Tues: am 50 mins steady, pm 30 mns easy
Weds: am gym (half), pm Sprint with Linne in Ekeby
Thurs: rest
Fri: 12 mile progression, 3 easy, then 8 down to ~4:10, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Might do another control pick
Sat: 95 mins long
6 PM
Running (road) 22:24 2.22 km (10:04 / km) +15m 9:44 / km
ahr:110 max:148 shoes: New Balance Vazee
Usual easy lap of Barkbana and then drills + strides. Not feeling super springy for sure.
Strength 33:10
ahr:102 max:134 shoes: Addidas indoor
Gympa. Yep, tired. New leaders as Ross and Sam had their baby
Floor Hockey 24:22
ahr:124 max:162 shoes: Addidas indoor
Good craic today. 3 teams and some intense games, most of which seemed to end in draws for some reason. Finished with everyone left playing a 3 min game, so like 10 people on the pitch.
Sunday Sep 24, 2017 #
10 AM
Running (road) 1:37:25 18.68 km (5:13 / km) +99m 5:05 / km
ahr:139 max:165 shoes: New Balance Vazee
Long run with a tempo bit at about 4:30 for the last 30 mins. Did what I tried to do last week but with a much higher level of success. Nice loop actually with some variation. Some guy playing fetch with his Alsatian decided throwing the ball at me would be a great plan. Which led to the dog running straight for me. Glad I'm not afraid of dogs. Foggy out, and though it wasn't raining everything is super wet. So wet, the mushrooms in the forest are mouldy! The Stenhagen paths I took were mostly ok for runners so it wasn't a huge issue. Uppsala Survival Run was on that I ran past, getting to see people doing obstacles, though it was during the tempo part so I didn't exactly stop. Worked hard for it, and pushed a bit much in the first 10 mins so the last 10 were tough.
Saturday Sep 23, 2017 #
9 AM
Strength (weights) 1:15:36 [1] 2.0 km (1.6 kph)
shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 40, 45, 50
3x5 cleans 35, 40, 40
3x5 one leg squat lunges 45, 50, 50
bosu ball balancing
10x box jumps
Extra long run home
Turns out it was the second last day of bring you friend week in the gym so I brought Gina this morning. Good fun having someone with me. Felt strong today.
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 40, 45, 50
3x5 cleans 35, 40, 40
3x5 one leg squat lunges 45, 50, 50
bosu ball balancing
10x box jumps
Extra long run home
Turns out it was the second last day of bring you friend week in the gym so I brought Gina this morning. Good fun having someone with me. Felt strong today.
3 PM
O-training 1:21:22 **** 10.34 km (7:52 / km) +47m 7:42 / km
ahr:132 max:148 spiked:62/70c
70 controls of a Saturday in Stenhagen. My own little course I made on Gina's request but she was feeling sick so I was solo. Very wet in the forest but not actually raining. Oing was solid for the most part. A lot of the forest was nice but I left the rougher stuff for the end apparently and I had a miss or two around 64/65.
On the cycle home I finally learned what the trees with ropes between them are for. There's an obstacle course race on tomorrow with various challenges involving them.
Friday Sep 22, 2017 #
10 AM
Running (road) tempo 1:18:35 16.01 km (4:55 / km) +74m 4:48 / km
ahr:144 max:172 slept:8.0 shoes: New Balance Vazee
10 mile tempo. 2 miles warm up at 5:30, then starting at ~5:15 decreasing by 10s/k every mile (just to have confusing metrics) until 4:15 after mile 9 and then 1 mile home.
Dreary enough morning but not super cold. Made a nice exactly 16k loop. Felt pretty good for the start. 4:45 was the first one that started to feel hard. Solid run though, pushed well to the end and concentrated on form for the last two, flowing along well. The train tracks in Gamla Uppsala were gone which confused me a bit as I was looking out for them. Don't know how trains go to Gävle now.
Dreary enough morning but not super cold. Made a nice exactly 16k loop. Felt pretty good for the start. 4:45 was the first one that started to feel hard. Solid run though, pushed well to the end and concentrated on form for the last two, flowing along well. The train tracks in Gamla Uppsala were gone which confused me a bit as I was looking out for them. Don't know how trains go to Gävle now.
4 PM
Rock Climbing 45:00 [1]
Down in Aliss with Gina. They don't really have big enough shoes for me to rent and I've lost mine so it's a bit rough on the feet. Not terrible strength wise and climbed a red or two. Fun
Thursday Sep 21, 2017 #
8 AM
Note
slept:7.5
Late enough IOA meeting last night. Time difference is a pain in the evening.
1 PM
Running (road) 41:12 7.46 km (5:32 / km) +47m 5:21 / km
ahr:129 max:159 shoes: New Balance Vazee
Work is being a bit of a pain at times at the moment so I took advantage of working from home to do an easy run at lunch time. Casual lap around Stabby, found the path towards Stenhagen forest which was quite obvious really, though kind of clay muddy. Small bits of DOMS in hamstrings and quads felt better. Pretty hungry by the end as it was a long time since breakfast.
Wednesday Sep 20, 2017 #
6 AM
Strength (weights) 58:50 [1] 1.2 km (1.2 kph)
slept:7.5 shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
5 PM
O-training 1:05:52 **** 9.58 km (6:52 / km) +69m 6:38 / km
ahr:144 max:176 spiked:19/22c shoes: VJ Bold
SM Middle training in Lunsen in the form of a quali course of about 2.7k, a little rest and a final of about 4.5k. I had put out the controls so I wondered how much of a difference it would make.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.
Tuesday Sep 19, 2017 #
8 AM
Note
slept:8.0
6 PM
Running (road) warm up/down 18:47 2.4 km (7:49 / km) +29m 7:22 / km
ahr:128 max:165 shoes: New Balance Vazee
Warm up lap of Norbyspåret, feeling good. Chatting with Ken need to remember to look for somewhere nice for him to run between Cork and Dublin in two weeks. Drills felt good but my quads felt wrecked after strides.
Running (road) intervals 53:24 10.24 km (5:13 / km) +98m 4:59 / km
ahr:152 max:170 shoes: New Balance Vazee
Intervals 5 X 3' 2' 1' with 1' rest and 3' rest between sets.
I'm happy with this. Felt good starting but as I had 5 sets to do I made sure to not go crazy. Still, the pace was good Andy my placement on the group was solid, mostly just behind Moa, taking a pinch of salt that most did SM long at the weekend. Decided I would be good at hills today and I kept the leg turnover in them which just worked for the first two sets anyway. 3rd one I could feel them but pushed through.
Most stopped after 3 but I had Ken, Andreas and Swiss guy for 4 then just Andreas for 5.
I'm happy with this. Felt good starting but as I had 5 sets to do I made sure to not go crazy. Still, the pace was good Andy my placement on the group was solid, mostly just behind Moa, taking a pinch of salt that most did SM long at the weekend. Decided I would be good at hills today and I kept the leg turnover in them which just worked for the first two sets anyway. 3rd one I could feel them but pushed through.
Most stopped after 3 but I had Ken, Andreas and Swiss guy for 4 then just Andreas for 5.
Running (road) warm up/down 6:27 [2] 1.16 km (5:34 / km)
shoes: New Balance Vazee
Cool down with Andreas the slightly longer way to KG. Should have done more but my hands were getting very cold. Autumn has come.
Monday Sep 18, 2017 #
8 AM
Note
slept:8.5
Solid enough week down. Bod'y feeling pretty alright. Should be another >70k this week.
Mon: running + rockgympa + innebandy
Tues: Intervals, 3,2,1 mins. I'm doing 5 sets instead of the club's 3
Weds: am gym but only half the usual, pm O with Linne that I put the controls out for
Thurs: 35-40 easy
Fri: 10 mile progression, 2 easy, then 7 down to ~4:15, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Will have to invent something
Sat: 95 mins long (65 easy + 30 steady)
Mon: running + rockgympa + innebandy
Tues: Intervals, 3,2,1 mins. I'm doing 5 sets instead of the club's 3
Weds: am gym but only half the usual, pm O with Linne that I put the controls out for
Thurs: 35-40 easy
Fri: 10 mile progression, 2 easy, then 7 down to ~4:15, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Will have to invent something
Sat: 95 mins long (65 easy + 30 steady)
6 PM
Running (road) 20:55 2.31 km (9:04 / km) +15m 8:47 / km
ahr:114 max:151 shoes: New Balance Vazee
Usual lap and drills + strides. Feeling very autumnal out today with persistent drizzle and colder temperatures. Feeling quite bouncy today actually which was nice.
Strength (gympa) 43:33
ahr:112 max:143 shoes: Addidas indoor
A good long gympa. Supposedly it was going to be 34 minutes but more like 44.
Floor Hockey 29:28 1.89 km (15:33 / km)
ahr:124 max:163 shoes: Addidas indoor
Enough for 3 teams today so a bit less intense. Got some goals.
Sunday Sep 17, 2017 #
11 AM
Running (road) 1:38:12 18.52 km (5:18 / km) +88m 5:11 / km
ahr:138 max:165 shoes: New Balance Vazee
Long run Sunday. Session was 65 easy, 30 at ~4:27. Tried to plan a bit of a novel new route. The start went fine but I made some mistake and went on the wrong side of a forest. Things slowly got worse until I found myself wandering through some green forest I decided to aim for the sports fields I had seen across some wheat fields. Got there via a driveway and there was a Linné Stig sign. My orientation was apparently off so I ran around here looking for the train tracks before deciding to follow the Linné Stig towards uppsala. Came to a crossroads after a bit with a fallen down Linné sign and a signpost towards Uppsala, which was 8km. I didn't really want to do 8k on the road so I went the way I thought the Stig went. This was wrong. I asked someone what was going on eventually. Back to the crossroads and started the effort part. Like 15 mins on the road but then the path turned into the fields and was nice. Successful on the effort, and the distance worked out quite well.
Saw two strange things. First was a couple or walking their remote control car. The guy had driven it into a ditch and the last did not look happy.
Second, had two deers think I was their mother or something. They just ran straight towards me from about 300 m away until they were <10 before turning around. Weird one.
Saw two strange things. First was a couple or walking their remote control car. The guy had driven it into a ditch and the last did not look happy.
Second, had two deers think I was their mother or something. They just ran straight towards me from about 300 m away until they were <10 before turning around. Weird one.
Saturday Sep 16, 2017 #
10 AM
O-training 33:44 ***** 4.49 km (7:31 / km) +38m 7:13 / km
ahr:143 max:168 spiked:11/12c shoes: VJ Bold
Middle qual training in Siggefora. Fantastic morning but very wet in the forest made the going really heavy, even for Siggefora, and slippery in places. We did mass start. My oing wasn't great really, not fully there mentally as I was finding the moving so tough. Was still nest Niklas at 7 but he was much faster in the end. I wouldn't have missed 12 in a competition. I was at it, thought I was at it but couldn't see the boulder really so did a circle before realising what I was seeing was really the boulder
O-training 39:14 ***** 4.35 km (9:01 / km) +40m 8:37 / km
ahr:147 max:159 spiked:4/14c shoes: VJ Bold
Middle final training. We did 1 min iintervals in the order we finished so I went out second. Bad line to 4 meant Pontus caught me and Rasmus (the Danish one) went by quite quickly. Kinda hovered around Pontus in a kind of slow race, having a real hard time actually finding the controls (no kites) but also neither of us were pushing hard. Looking at the quick route I really didn't find some of the controls at all! Got a gap when I got 11 excellently (or at least thought I did) but messed up 12, 13 & 14 so Pontus finished ahead. Bad finish.
Running (off-road) 6:33 1.08 km (6:05 / km) +5m 5:56 / km
ahr:112 max:122 shoes: VJ Bold
Jog back to cars with Pontus and Hilda before turning around with Pontus to find Lisa with the keys. Sunny and warm enough that I was tempted by a swim but didn't go for it.
2 PM
O-training 1:38:01 **** 7.9 km (12:24 / km) +51m 12:01 / km
ahr:114 max:143 spiked:22/26c shoes: VJ Bold
After a nice lunch sitting in svamptorget in the sun with a large bread roll headed to Lunsen for training 2. Putting out controls for Wednesday's training. Was going slow enough to be very sure of where I was and it was an interesting exercise to read all the details. It nearly rained on me but it was still a nice afternoon training.
One control is about 5m wrong but otherwise all looks good.
One control is about 5m wrong but otherwise all looks good.
Friday Sep 15, 2017 #
9 AM
Running (road) 1:15:20 14.56 km (5:10 / km) +72m 5:03 / km
ahr:148 max:172 shoes: New Balance Vazee
Longish run with interval parts on a lovely sunny Friday morning.
20 mins easy where I headed Stenhagen direction.
Then 10x 2 mins, 90s easy recovery around the cycle track in Stenhagen. It started out very well and the first 2 were nicely on target. 3 was a bit quick, then 4 was uphill and it started to become a struggle. The path was quite rolly after that and I paid for the earlier efforts. The loop wasn't quite as long as I though and I doubled back for 8 & 9 to finish in a reasonable place.
20 mins easy home a slightly different way then. Haven't quite worked out the timings of this new place and had to do a little extra looping to get up to 20 mins.
20 mins easy where I headed Stenhagen direction.
Then 10x 2 mins, 90s easy recovery around the cycle track in Stenhagen. It started out very well and the first 2 were nicely on target. 3 was a bit quick, then 4 was uphill and it started to become a struggle. The path was quite rolly after that and I paid for the earlier efforts. The loop wasn't quite as long as I though and I doubled back for 8 & 9 to finish in a reasonable place.
20 mins easy home a slightly different way then. Haven't quite worked out the timings of this new place and had to do a little extra looping to get up to 20 mins.
Thursday Sep 14, 2017 #
8 AM
Note
slept:8.5 (rest day)
Wednesday Sep 13, 2017 #
6 AM
Strength 1:24:32 [1]
slept:7.0 shoes: Asics Hyper Speed 6 2016
Run to gym
5 mins row
Gym stuff, numbers are kgs:
3x5 one leg squat lunges 45, 45, 45
3x10 calf raises 50, 50, 55
3x5 squats 60, 60 60
3x5 deadlifts 70, 70, 75
3x5 step up drives (each leg) 40, 40, 45
3x5 hip thruster lift thingys 40, 40, 35: 40 was a bit much at the start
7 mins row
Run home
General increase in everything today. Felt easier somehow. Stuck to the core in between sets of reps, though did less leggy things than last week.
Slept quite badly as I didn't have my watch and I kept thinking I had missed my alarm. Lunch time nap is in order.
5 mins row
Gym stuff, numbers are kgs:
3x5 one leg squat lunges 45, 45, 45
3x10 calf raises 50, 50, 55
3x5 squats 60, 60 60
3x5 deadlifts 70, 70, 75
3x5 step up drives (each leg) 40, 40, 45
3x5 hip thruster lift thingys 40, 40, 35: 40 was a bit much at the start
7 mins row
Run home
General increase in everything today. Felt easier somehow. Stuck to the core in between sets of reps, though did less leggy things than last week.
Slept quite badly as I didn't have my watch and I kept thinking I had missed my alarm. Lunch time nap is in order.
6 PM
O-training 1:13:54 **** 9.91 km (7:27 / km) +48m 7:17 / km
ahr:147 max:164 spiked:10/14c shoes: VJ Bold
Training in Åland. Left KG pretty early, 1715 as sunlight is starting to be an issue. I wanted to do the whole thing so hit going pretty quickly once we got there. Start was nice few people around and I felt quite good.
It all changed going to 8. Came through some green, but then it wasn't ending and I was getting pretty confused. Eventually came out and it was all open. Ok I'm in the felled area... No all the directions are wrong, what? Stood there for a bit and then decided to just follow my compass. Found a hill that seemed real but the veg was just totally wrong. Got the control and shouted for the other 5 people wandering around. 9 the contours felt all wrong after leaving the weird open areas. The green on the way to
The map was pretty dodgy from then on, combined with a lack of trust. The huge green area towards 10 was apparently grand for the most part. The control picking was nice but it was now getting dark so controls were hard to find, especially 13 which was well hidden in some green. Decided to go back from 14 via 18 as suggested. This was entirely felled so was a tough finish.
Tuesday Sep 12, 2017 #
8 AM
Note
slept:8.0
5 PM
Running (off-road) warm up/down 9:41 1.55 km (6:15 / km) +20m 5:52 / km
ahr:114 max:133 shoes: VJ Bold
Easy to the start. Warm evening.
O-training intervals 1:04:38 **** 8.35 km (7:45 / km) +48m 7:32 / km
ahr:154 max:173 spiked:16/19c shoes: VJ Bold
6x O-intervals in Nåsten.
Started with the top group and did pretty well on the first. Was lacking zip on the second and moved back to the second group after which was better. Got to do more orienteering and more competing. Never really felt springy though, but tried to press on anyway. Last was pretty rough green but bit of a race with Olle for the finish. Good fun.
Started with the top group and did pretty well on the first. Was lacking zip on the second and moved back to the second group after which was better. Got to do more orienteering and more competing. Never really felt springy though, but tried to press on anyway. Last was pretty rough green but bit of a race with Olle for the finish. Good fun.
Running (off-road) warm up/down 6:48 1.02 km (6:40 / km) +31m 5:47 / km
ahr:129 max:144 shoes: VJ Bold
Back to KG with Kate. Tired.
Monday Sep 11, 2017 #
8 AM
Note
slept:8.0
Decent enough week done. Building up more kms in the next while.
Mon: running + rockgympa + innebandy
Tues: O-intervals
Weds: am gym, pm O with Linne (9)
Thurs: rest
Fri: 20 mins easy, 10x2mins, 90s recovery, 20 mins easy
Sat: am middle training (qual + final), pm controls for next week training out (I hope)
Sat: 95 mins long (65 easy + 30 steady)
Mon: running + rockgympa + innebandy
Tues: O-intervals
Weds: am gym, pm O with Linne (9)
Thurs: rest
Fri: 20 mins easy, 10x2mins, 90s recovery, 20 mins easy
Sat: am middle training (qual + final), pm controls for next week training out (I hope)
Sat: 95 mins long (65 easy + 30 steady)
6 PM
Running (road) 22:15 2.18 km (10:12 / km) +19m 9:47 / km
ahr:115 max:146 shoes: New Balance Vazee
Classic pre gympa loop + drills. Includes some balance exercises as well. Little stiff after the weekend and lacking some spring but not too bad really. Nice evening.
Strength (gympa) 31:52
ahr:109 max:135 shoes: Addidas indoor
Ross was back as leader for this week so a more "traditional" program. Little bit of work to do to get back to good strength.
Floor Hockey 30:38
ahr:148 max:172 shoes: Addidas indoor
Very intense today. Only 2 teams, one with 3 players meant pretty constant floor time. Near the end everyone was clearly wrecked as we all took the easiest option. Good fun.
Sunday Sep 10, 2017 #
9 AM
Running (road) warm up/down 20:19 3.33 km (6:06 / km) +63m 5:35 / km
ahr:119 max:147 slept:8.0 shoes: VJ Bold
A good solid warm up before the relay. Realised at some point during the night that I was supposed to do 3k of warm up and cool down, not 3k between the two of them.Felt quite good to get it done. Still feeling sluggish enough. Some drills helped but never really felt like I was ready to do a first leg.
Orienteering race 1:02:36 **** 9.73 km (6:26 / km) +190m 5:52 / km
ahr:162 max:170 spiked:18/22c shoes: VJ Bold
DM Relay - H21 - leg 1
Winsplits
Livelox
2nd place!
The teams were mixed up in order to be more even to increase fun. Many changes happened over the last two days but the end result was I was running first leg with Jakob and Gustaf following me up. Wasn't feeling very fast in the mass start and had the long first leg around the track so I was pretty much off the back of the group by number 1. Mostly kind of solo then until I saw Olle E making a mistake on 11 and he caught back to me by 14. We both messed up 16 (that green on the map is still almost impossible to see). He got a bit of a gap from 18 and I put the head down to stay with him up to 19. Didn't read the map as a result though and made a right mess of. Panicking I left with completely the wrong direction so not the best ending before reaching the power lines.
Straight afterwards I thought I had done ok, but looking back on it I had quite a few wobbles and bits of bad direction that would have got me under the hour. In any case, after I finished 12th, Jakob was fastest on 2nd leg to bring us back in 5th but < 1min behind 2nd so there was quite a fight for the medals. Information was lacking but from the speaker radio we knew there were about 5 or 6 teams in contention for this 2nd place. Gustaf was the first to appear from the forest so we finished up 2nd and I got a little medal! Happy with that!
Winsplits
Livelox
2nd place!
The teams were mixed up in order to be more even to increase fun. Many changes happened over the last two days but the end result was I was running first leg with Jakob and Gustaf following me up. Wasn't feeling very fast in the mass start and had the long first leg around the track so I was pretty much off the back of the group by number 1. Mostly kind of solo then until I saw Olle E making a mistake on 11 and he caught back to me by 14. We both messed up 16 (that green on the map is still almost impossible to see). He got a bit of a gap from 18 and I put the head down to stay with him up to 19. Didn't read the map as a result though and made a right mess of. Panicking I left with completely the wrong direction so not the best ending before reaching the power lines.
Straight afterwards I thought I had done ok, but looking back on it I had quite a few wobbles and bits of bad direction that would have got me under the hour. In any case, after I finished 12th, Jakob was fastest on 2nd leg to bring us back in 5th but < 1min behind 2nd so there was quite a fight for the medals. Information was lacking but from the speaker radio we knew there were about 5 or 6 teams in contention for this 2nd place. Gustaf was the first to appear from the forest so we finished up 2nd and I got a little medal! Happy with that!
Running (off-road) warm up/down 20:14 2.92 km (6:56 / km) +66m 6:13 / km
ahr:115 max:136 shoes: VJ Bold
Cool down. Bit laborious to get to the 3k mark. Joined various groups of people as they did their own different things. Legs were glad for it though.
Saturday Sep 9, 2017 #
Event: DM Medel Uppland
11 AM
Running (off-road) warm up/down 15:47 2.13 km (7:25 / km) +4m 7:21 / km
ahr:119 max:158 shoes: VJ Bold
warm up to the start which was supposedly 1km away though really it was ~700m. Not feeling the best this morning, bit heavy cycling up to KG. Some drills and strides then too to shake the legs out a bit more, but never got to feeling fast.
Orienteering race 44:19 **** 5.94 km (7:28 / km) +70m 7:03 / km
ahr:165 max:174 spiked:15/19c shoes: VJ Bold
DM Medel - H21 - LiveLox
On the way up the hill to number one I knew what kind of day this was. Felt really heavy and was already walking up the first hill. Small miss on the control too wasn't the best start. It improved for 2 but went downhill for 3, losing ~1:10 after not seeing the control the first time I was at the crag. It got better then, though I had Jesper helping a lot after 5. I was hanging on and missed 7. He was slow to 8 so I got back we kinda traded a bit then as far as 11. The tiny hill to 12 was where I could no longer stay with him and the last loop was just me suffering a lot. After walking up the hill to 18 I missed that by like 30s too so I didn't even finish cleanly. Results were tight and for once I was at the front of the little group so that was good.
Who knows why I felt so rough (tough week?, TBE vaccination yesterday?, trying to eat less sugar?). The area was very nice and I enjoyed myself still though.
On the way up the hill to number one I knew what kind of day this was. Felt really heavy and was already walking up the first hill. Small miss on the control too wasn't the best start. It improved for 2 but went downhill for 3, losing ~1:10 after not seeing the control the first time I was at the crag. It got better then, though I had Jesper helping a lot after 5. I was hanging on and missed 7. He was slow to 8 so I got back we kinda traded a bit then as far as 11. The tiny hill to 12 was where I could no longer stay with him and the last loop was just me suffering a lot. After walking up the hill to 18 I missed that by like 30s too so I didn't even finish cleanly. Results were tight and for once I was at the front of the little group so that was good.
Who knows why I felt so rough (tough week?, TBE vaccination yesterday?, trying to eat less sugar?). The area was very nice and I enjoyed myself still though.
Running (off-road) warm up/down 8:23 1.12 km (7:28 / km) +12m 7:05 / km
ahr:125 max:146 shoes: VJ Bold
Easy cool down, though about heading towards the start but instead went through the car park to go somewhere different. Worked out well as I found a little path to the sea and a little cove beach was was very nice.
Thursday Sep 7, 2017 #
6 PM
Running (road) tempo 1:30:17 17.22 km (5:15 / km) +163m 5:00 / km
ahr:145 max:169 shoes: New Balance Vazee
90 mins where the last 30 were 1 min at ~5k pace which I tried to keep near 4 mpk and 1 at the pace of the rest of the long run. Went up to Gamla Uppsala for a lap including Tunaåsen before coming back and heading towards Stenhagen a bit. Those last 30 mins were proper hard really up there in the top toughest I've done it felt like. Legs were a small bit domsy but not bad really. Quality training.
Some couple were out walking their child in a buggy. The child saw me running as they turned a corner and started cheering for me which was ridiculously adorable.
Some couple were out walking their child in a buggy. The child saw me running as they turned a corner and started cheering for me which was ridiculously adorable.
Wednesday Sep 6, 2017 #
6 AM
Strength 1:32:07 2.0 km (1.3 kph) +3m
ahr:116 max:163 shoes: New Balance Vazee
Run to gym
6 mins cross trainer
Gym stuff, numbers are kgs:
3x5 squats 40, 60 60
3x5 deadlifts 50, 70, 70
3x5 one leg squat lunges 40, 40 , 40
3x10 calf raises 40, 40, 40 (I think?)
3x5 step up drives (each leg) 40, 40, 40
3x5 hip thruster lift thingys 30, 35, 40
6 mins cross trainer
Run home
The gym is very close. Weights inside my limits though it was still tough enough. Trying to make sure I had all the right form and do everything nice and powerfully, rather than have a mad struggle. After every set of 5 I did a core style exercise. For the leggy weights I did abs, back, arms (e.g. press ups) . For the non-leggy I did abs, back, legs (e.g. squat jumps)
6 mins cross trainer
Gym stuff, numbers are kgs:
3x5 squats 40, 60 60
3x5 deadlifts 50, 70, 70
3x5 one leg squat lunges 40, 40 , 40
3x10 calf raises 40, 40, 40 (I think?)
3x5 step up drives (each leg) 40, 40, 40
3x5 hip thruster lift thingys 30, 35, 40
6 mins cross trainer
Run home
The gym is very close. Weights inside my limits though it was still tough enough. Trying to make sure I had all the right form and do everything nice and powerfully, rather than have a mad struggle. After every set of 5 I did a core style exercise. For the leggy weights I did abs, back, arms (e.g. press ups) . For the non-leggy I did abs, back, legs (e.g. squat jumps)
5 PM
Cycling 16:31 5.34 km (3:06 / km) +40m 2:59 / km
ahr:118 max:135 shoes: Serious Rockville
Up to KG. Lots of roadworks in Sommaro at the moment.
6 PM
O-training 58:09 **** 7.98 km (7:17 / km) +60m 7:01 / km
ahr:148 max:162 spiked:16/18c shoes: VJ Bold
Middle training in Fiby.
Albin made some mistakes navigating us there so we were like 15 mins late. Sunset was then a problem we were aware of, as it was at 1935 today. Forest was nice as ever. It's a mixed area with beautiful parts and rough enough parts. I was taking it relatively easy and focusing on my orienteering which went really well. Had a nice time.
Albin made some mistakes navigating us there so we were like 15 mins late. Sunset was then a problem we were aware of, as it was at 1935 today. Forest was nice as ever. It's a mixed area with beautiful parts and rough enough parts. I was taking it relatively easy and focusing on my orienteering which went really well. Had a nice time.
8 PM
Cycling 15:00 [1] 5.0 km (3:00 / km)
shoes: Serious Rockville
cycle home, via 2 shops. Getting colder in the evenings, and darker.
Tuesday Sep 5, 2017 #
8 AM
Note
slept:8.0 (sick)
6 PM
Running (road) warm up/down 22:54 3.11 km (7:22 / km) +15m 7:11 / km
ahr:122 max:154 shoes: New Balance Vazee
Jog to the castle. Feeling a bit tired as work is a bit frustrating at the moment. Working on a super big super fast system in Singapore. The problem is the internet connection means working on it is super laggy. Then at 17:55 just before I left, the very last test of the day came back with a spectacular fail. Loosened up a bit on the way though could feel yesterday's gympa a bit, especially in the glutes. Some drills then.
Running (road) hills 41:16 6.56 km (6:18 / km) +220m 5:23 / km
ahr:149 max:175 shoes: New Balance Vazee
Castle hills 4x long, 4x medium, 4x short
Longer session than usual so I knew I had to go a bit easy at the start, especially since I have gone much too fast recently. Watch didn't have satellites for the first one but I felt pretty bad really. Second was pretty slow too and I was essentially last in the group. Was feeling sorry for myself about being tired, being a little sick and work being annoying when I realised the solution was just to try harder. That worked well and I was faster on the 3rd. Chatted to Kate after that who was doing sets of 3 and I was tempted but stuck to it and ground out a slightly faster 4th.
Shorter then I can do and I got back in with the pack trading places with Moa for the mediums. These burned something fierce.
The last set were pure sprint efforts, like 20s. For this I was up near the front, top 4-6 which was a nice improvement on the start so I finished feeling good about myself even if my legs will pay for it later!
Longer session than usual so I knew I had to go a bit easy at the start, especially since I have gone much too fast recently. Watch didn't have satellites for the first one but I felt pretty bad really. Second was pretty slow too and I was essentially last in the group. Was feeling sorry for myself about being tired, being a little sick and work being annoying when I realised the solution was just to try harder. That worked well and I was faster on the 3rd. Chatted to Kate after that who was doing sets of 3 and I was tempted but stuck to it and ground out a slightly faster 4th.
Shorter then I can do and I got back in with the pack trading places with Moa for the mediums. These burned something fierce.
The last set were pure sprint efforts, like 20s. For this I was up near the front, top 4-6 which was a nice improvement on the start so I finished feeling good about myself even if my legs will pay for it later!
Running (road) warm up/down 18:09 2.65 km (6:51 / km)
ahr:129 max:135 shoes: New Balance Vazee
A very laboured jog down to my jacket and then home. Cup of milk when I was home was a good choice.
Monday Sep 4, 2017 #
8 AM
Note
slept:8.5 (sick)
Today I go back to training properly. Have a head cold, with a runny blocked nose but otherwise feeling grand. Last week was a bit mixed but nice to relax a bit before being more serious. In the new apartment now too.
Mon: running + rockgympa + innebandy
Tues: Hills with Linne (4x long, 4x medium, 4x short)
Weds: am gym, pm O with Linne (6,6km in Fiby)
Thurs: 90 mins (last 30 as fartlek of 15 x 1min on (5k pace)/1min off (previous speed of run))
Fri: rest
Sat: DM middle w/ at least 3k warm up and cool down
Sat: DM relay w/ at least 3k warm up and cool down
Mon: running + rockgympa + innebandy
Tues: Hills with Linne (4x long, 4x medium, 4x short)
Weds: am gym, pm O with Linne (6,6km in Fiby)
Thurs: 90 mins (last 30 as fartlek of 15 x 1min on (5k pace)/1min off (previous speed of run))
Fri: rest
Sat: DM middle w/ at least 3k warm up and cool down
Sat: DM relay w/ at least 3k warm up and cool down
5 PM
Cycling 14:06 4.79 km (2:57 / km) +38m 2:50 / km
ahr:112 max:138 shoes: Cannondale CAAD8
To gympa. Thought I was kinda late but wasn't actually. It is a bit quicker from this new place than from where we were last year. My mountain bike had it's saddle stolen so is unfortunately uncyclable for the time being, thus using the road bike.
Running (road) 22:03 2.75 km (8:01 / km) +15m 7:48 / km
ahr:119 max:155 shoes: New Balance Vazee
Warm up lap around the school and then Barkbana before some running drills led by Oskar. Legs could feel the weekend but they woke up nicely. Different from Ross' ones so nice quite so coordinated as I would like!
Strength 28:12
ahr:102 max:149 shoes: Addidas indoor
An "easy" gympa session led by Oskar & David. 10 mins core, 5, mins jumping, 10 mins core. Not as intense overall as some others but a very decent core, glutes and hips workout.
Floor Hockey 26:09
ahr:133 max:169 shoes: Addidas indoor
Back on the innebandy train for a while. Tried to track the time I actually spend playing. Hard work, got a goal or two but also had some dire moments.
Cycling 14:04 4.83 km (2:55 / km) +12m 2:53 / km
ahr:115 max:140 shoes: Cannondale CAAD8
Downhill home. Slowed a little at the end to look at potential car parking places.
Sunday Sep 3, 2017 #
10 AM
Running (off-road) warm up/down 13:39 1.57 km (8:42 / km) +18m 8:14 / km
ahr:129 max:159 shoes: VJ Bold
Olbas oil on tissues up my nose I went to the car park and back heading to the start to do enough warm up. Felt pretty rough to be honest.
Orienteering race 1:34:57 **** 14.4 km (6:36 / km) +126m 6:19 / km
ahr:166 max:175 spiked:20/22c shoes: VJ Bold
DM Long - H21 - 13.1km
Felt alright once I got into the forest. Had read the PM and it said it would be fast, but I wasn't expecting it to be quite this fast. It was beautiful forest. The open hills were just perfect, the orienteering dream. I was on solid form too with only 2 real misses, even doing well through the green. Tired a bit towards the end but overall happy with the performance.
This event has highlighted a new case for my results script where the start list is not displayed on a single page on eventor. Will have to look into fixing that.
Felt alright once I got into the forest. Had read the PM and it said it would be fast, but I wasn't expecting it to be quite this fast. It was beautiful forest. The open hills were just perfect, the orienteering dream. I was on solid form too with only 2 real misses, even doing well through the green. Tired a bit towards the end but overall happy with the performance.
This event has highlighted a new case for my results script where the start list is not displayed on a single page on eventor. Will have to look into fixing that.
Saturday Sep 2, 2017 #
11 AM
Note
Went for a map walk around Lunsen from Karlsro with Ruth, Don & Regina. Started off nice weather and went mushroom picking with some success. It started to rain later though which was not the most pleasant. Nice morning overall though.
Friday Sep 1, 2017 #
9 PM
Running (road) warm up/down 10:14 1.29 km (7:54 / km) +14m 7:30 / km
ahr:128 max:165 shoes: VJ Bold
Easy to the start along the golf course. Tired from being up early to fly back to Sweden but not terrible. It was getting kinda misty in the dark which was cool. Some small amount of trepidation before the first night-o since March! Felt decent running actually.
Orienteering race 1:23:01 ***** 11.84 km (7:01 / km) +153m 6:35 / km
ahr:165 max:180 spiked:9/16c shoes: VJ Bold
DM Night - H21 - 10.05km
Started sensibly to the start kite anyway to give me a chance to read the map. 1 went ok but I was a bit unsure. 2 I second guessed myself a lot. Should have just used the fence. Was gaining more confidence as I went though had some weird times with the paths for 4. Got a lot better after that and was feeling pretty fast heading to 6. Ken caught me on the road towards 8. I stuck with him almost all the way to 9, but on the path he was a bit quicker. Rescued 10 well. I was afraid of 12 though I shouldn't have been. It was just a huge rough compass bearing with nothing but catching features. David caught me just as I got my confidence in where I was back so the latter half was better. The end was ok but I got a bit tired. Silly no attackpoint on 13 and got shocked right in the nethers by the fence going to 14. Wasn't the nicest.
In the forest I was could keep up with people and the speed was good from that perspective. Need to tidy up in the circles and be quicker on the roads.
Started sensibly to the start kite anyway to give me a chance to read the map. 1 went ok but I was a bit unsure. 2 I second guessed myself a lot. Should have just used the fence. Was gaining more confidence as I went though had some weird times with the paths for 4. Got a lot better after that and was feeling pretty fast heading to 6. Ken caught me on the road towards 8. I stuck with him almost all the way to 9, but on the path he was a bit quicker. Rescued 10 well. I was afraid of 12 though I shouldn't have been. It was just a huge rough compass bearing with nothing but catching features. David caught me just as I got my confidence in where I was back so the latter half was better. The end was ok but I got a bit tired. Silly no attackpoint on 13 and got shocked right in the nethers by the fence going to 14. Wasn't the nicest.
In the forest I was could keep up with people and the speed was good from that perspective. Need to tidy up in the circles and be quicker on the roads.