Training Log Archive: roarIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
6 AM
Running (road) 50:24 8.98 km (5:37 / km) +28m 5:32 / km
ahr:130 max:164 slept:6.5 shoes: New Balance Vazee
Easy morning run. Kinda stiff at the start but did loosen up nicely as usual really. There are some road works on the road beside us and when I left the road outside was empty of parked cars except for ours which I have never seen so I was a little worried there was some ban on parking. Coming homw it was full again though so no problems. Dark out but the sun was just starting to think about coming up by the end so I went on the path I haven't been on in ages as it's not lit. Two random girls said "hej, hej" to me but I totally messed up the response, thinking "hallå" but actually saying "hello" unintelligibly with my first speech of the day.
7 PM
Running (road) 30:34 5.38 km (5:41 / km) +45m 5:27 / km
ahr:117 max:166 shoes: New Balance Vazee
Late enough easy one with Gina. Did a lap of Stabby and then added a little on the way home. Nice to be out with some company for the easy run.
Wednesday Nov 29, 2017 #
6 AM
Strength (weights) 1:08:57 2.0 km (1.7 kph) +3m
ahr:100 max:139 slept:7.0 shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins spinning
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 65, 70, 75
3x6 calf raises 75, 80, 85
3x6 deadlifts 60, 65, 65
6x 2leg box jumps
6x 1leg box jumps
2x1min each leg bosu ball balance
5 mins cool down ski erg
Feeling decent today actually. Formed seemed good and a solid session. Would like to get more consistency in these week to week but the travelling makes it hassle. It seemed very busy this morning and there was essentially no room on the rowing machines so I ended up doing other things.
6 mins spinning
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 65, 70, 75
3x6 calf raises 75, 80, 85
3x6 deadlifts 60, 65, 65
6x 2leg box jumps
6x 1leg box jumps
2x1min each leg bosu ball balance
5 mins cool down ski erg
Feeling decent today actually. Formed seemed good and a solid session. Would like to get more consistency in these week to week but the travelling makes it hassle. It seemed very busy this morning and there was essentially no room on the rowing machines so I ended up doing other things.
6 PM
Running (road) 1:10:19 12.63 km (5:34 / km) +76m 5:24 / km
ahr:123 max:166 shoes: New Balance Vazee
Easy 60 mins. Headed down the river and looped back up Dag H. Very nice run, enjoyable to be out. Had a nice time. Some nice xmas lights in town.
Finished with 6x 100m strides with walk back. That was nice, opened up the legs a bit. I was too tempted then by the ~200m Strava segment right outside the house so I went for it and got the CR.
Forgot to write I had a bit of a sore toe last night and this morning due to kicking a rock with toenails that were a bit too long but it was fine this morning.
Finished with 6x 100m strides with walk back. That was nice, opened up the legs a bit. I was too tempted then by the ~200m Strava segment right outside the house so I went for it and got the CR.
Forgot to write I had a bit of a sore toe last night and this morning due to kicking a rock with toenails that were a bit too long but it was fine this morning.
Tuesday Nov 28, 2017 #
8 AM
Note
slept:8.5
6 PM
O-training 2:05:39 **** 18.73 km (6:43 / km) +173m 6:25 / km
ahr:149 max:170 shoes: VJ Bold
Tisdagsbana J
A warm enough night but horrendously wet underfoot. I was tying my shoelaces and ended up a bit far back at the very start. Could see the front through Hågadalen though and all seemed fine. Group splintered a bit though on the indistinct track and had to work with Albin B to get back up to the front behind Hilda. Except it wasn't the front so when we did get to the road we were a good 200m behind the lead. Rassmus appeared then too and there was a lift in the pace to close the gap. Once across, Rassmus just kept going until we reached the next bit of forest. That was tough enough.
I recovered alright then, helped a bit by Axel's torch dying so the pace dropped a little to let him + others catch up. On the way back north again after about 13k though I fell off the train. The heavy marshy stuff killed me and try as I might I didn't hang on. The lights disappear very quickly and though I caught a brief glimpse north of Rödmossen I was solo then for the rest. Really where I lost the time was orienteering as opposed to running as I was quite poor in this section. Really didn't have a good handle on what I was doing.
A warm enough night but horrendously wet underfoot. I was tying my shoelaces and ended up a bit far back at the very start. Could see the front through Hågadalen though and all seemed fine. Group splintered a bit though on the indistinct track and had to work with Albin B to get back up to the front behind Hilda. Except it wasn't the front so when we did get to the road we were a good 200m behind the lead. Rassmus appeared then too and there was a lift in the pace to close the gap. Once across, Rassmus just kept going until we reached the next bit of forest. That was tough enough.
I recovered alright then, helped a bit by Axel's torch dying so the pace dropped a little to let him + others catch up. On the way back north again after about 13k though I fell off the train. The heavy marshy stuff killed me and try as I might I didn't hang on. The lights disappear very quickly and though I caught a brief glimpse north of Rödmossen I was solo then for the rest. Really where I lost the time was orienteering as opposed to running as I was quite poor in this section. Really didn't have a good handle on what I was doing.
Monday Nov 27, 2017 #
9 AM
Note
slept:8.5
I find weeks in Ireland tough as it's much easier to not go to bed early and eat terribly. Last week was no different but I got through it mostly ok. A decent amount of climb over what I normally get done in Uppsala anyway and keeping up a nice consistency.
Next week should be similar numbers. Weekend will be tough, but without the hills before my legs shouldn't be so drained.
Mon - Running + gympa + innebandy
Tues- Tisdagsbana - aim to do the full 17
Weds- AM gym PM 60 easy + 6 x 100 strides off walk back rec (need to remember the strides this time
Thurs- AM 50 easy PM 30 easy
Friday- 12 mile progression
Sat- Tiomila training (AM relay, PM long)
Sun- 90 easy
Next week should be similar numbers. Weekend will be tough, but without the hills before my legs shouldn't be so drained.
Mon - Running + gympa + innebandy
Tues- Tisdagsbana - aim to do the full 17
Weds- AM gym PM 60 easy + 6 x 100 strides off walk back rec (need to remember the strides this time
Thurs- AM 50 easy PM 30 easy
Friday- 12 mile progression
Sat- Tiomila training (AM relay, PM long)
Sun- 90 easy
4 PM
Running (road) 25:09 4.4 km (5:43 / km) +47m 5:26 / km
ahr:117 max:159 shoes: New Balance Vazee
Hadn't really made my mind up but decided in the end too run to gympa and bus home. Wasn't super motivated before I started but once I got going and had my music playing I had a great time.
Strength 43:14
ahr:117 max:149
Gympa. Tough but enjoyable
Floor Hockey 23:04
ahr:128 max:165 shoes: Asics Hyper Speed 6 2016
4 games of Innebandy. Before running for the bus. Full on sprint the last 100m.
Sunday Nov 26, 2017 #
5 PM
Running (road) 1:30:17 16.48 km (5:29 / km) +90m 5:20 / km
ahr:146 max:168 shoes: New Balance Vazee
Long run Sunday.
Very tired and low on motivation after a number of lateish nights and early mornings. Got around it anyway but it was tough
Very tired and low on motivation after a number of lateish nights and early mornings. Got around it anyway but it was tough
Saturday Nov 25, 2017 #
7 AM
Note
slept:5.5 (rest day)
Ugh. I'm tired. Very glad of the rest day.
Had a work dinner last night because we were shortlisted for the IBEC software industry academic achievement of the year. Didn't win though.
Today is major events conference which will be nice to have done
Had a work dinner last night because we were shortlisted for the IBEC software industry academic achievement of the year. Didn't win though.
Today is major events conference which will be nice to have done
Friday Nov 24, 2017 #
6 AM
Running (road) 1:20:05 15.85 km (5:03 / km) +75m 4:56 / km
ahr:148 max:167 slept:7.0 shoes: New Balance Vazee
10 mile progression around UCD. This started well but didn't end great. Pretty dark when I started off but I could have avoided the torch by doing the out we bits on the second lap instead of the first. My legs really felt there being less than 12 hours since yesterday's hills and 7 hours sleep. I couldn't really say UCD is hilly but the little drags destroyed me on the second lap. By mile 6 I was a mess form wise but hung on until half way through mile 7. Didn't get the last 2 miles of the tempo part but you win some you lose some.
Thursday Nov 23, 2017 #
6 AM
Note
slept:6.0
Horrible morning. Took a taxi to Heuston is was that bad.
6 PM
Running (off-road) 1:20:18 13.31 km (6:02 / km) +645m 4:51 / km
ahr:144 max:172 shoes: New Balance Vazee
No one seemed to be up for training but then I realised Ruth & Don go mountain biking on Thursdays. Got the dart out to Greystones and they picked me up. In Djouce which I don't know perfectly without a map but made it up as I went along. Nice clear evening, if cold, but a little windy in the open so I didn't head up to the exposed bits. Worked on the hills and legs felt it a bit. Pint and burger in Kilmacanogue after was excellent.
Wednesday Nov 22, 2017 #
8 AM
Note
slept:8.5
Very tired last night. Bit better this evening.
3 PM
Running (road) 57:39 11.11 km (5:11 / km) +33m 5:07 / km
ahr:135 max:165 shoes: New Balance Vazee
In Galway today for work. Left work a bit early though, got changed in a bathroom and put my bag in a locker. The start of this felt kinda rough, not having had a great breakfast or lunch and up at 6:15 today so I was a bit low on energy. It was drizzly and cold too so not the most fun. I kinda came around to it though after a bit, once I warmed up. Nice to be out in daylight as much as it was too. Grabbed my bag and a bathroom change again before a quick also low quality dinner before the train back to Dublin.
Tuesday Nov 21, 2017 #
8 AM
Note
slept:8.5
7 PM
Running (off-road) 1:09:46 12.38 km (5:38 / km) +391m 4:52 / km
ahr:154 max:174 shoes: New Balance Vazee
Howth lap with Hugh, good catch up. Mostly a nice warm night out, but very dark and quite a strong southerly when on that side of the hill. Gave it a bit of effort on the ups. Last hill was tough enough. Very slippery as I only brought road shows this week which cost some time. Very pleasant.
Monday Nov 20, 2017 #
6 AM
Running (road) 32:18 5.6 km (5:46 / km) +54m 5:30 / km
ahr:124 max:213 shoes: Inov8 X-Talon 2016
Up early before flying to Dublin today, leaving Gina behind on her birthday :(
Fresh dusting of snow made it nice and light out and I did a double Stabby loop. My watch did something I thought was impossible and "got" my HR after starting running. Felt fresh once I'd woken up!
Fresh dusting of snow made it nice and light out and I did a double Stabby loop. My watch did something I thought was impossible and "got" my HR after starting running. Felt fresh once I'd woken up!
7 PM
Running (road) 52:39 9.4 km (5:36 / km) +27m 5:31 / km
ahr:122 max:146 shoes: New Balance Vazee
Easy around some streets in Dublin. Forgot to bring any contact lenses so vision was poor as it rained a decent bit. Nice enough loop, could have run on the beach if I'd wanted but didn't think of it until too late. Legs feeling grand but could do with more sleep and water. Traveling not the best for that.
Sunday Nov 19, 2017 #
11 AM
O-training 59:51 8.59 km (6:58 / km) +89m 6:37 / km
ahr:133 max:168 shoes: VJ Bold
Headed over to KG after a late enough but fun night at Linnégalan. Bit tired but only really from a short sleep and legs felt alright even after yesterday. The course planned was o intervals but that was never on the cards for me, so I did the first 8 at my own pace (I'm a bit rusty at solo oing). At 8 I meet Kate and Olle who were also cutting back. Did 22 & 23 with them them back to KG. Little bit longer than planned but nice to be out, even if it was cold.
Saturday Nov 18, 2017 #
9 AM
Running (off-road) 2:44:54 27.02 km (6:06 / km) +256m 5:50 / km
ahr:150 max:171 shoes: Inov8 X-Talon 2016
Hemlängtan 2017
Took the train to Storvreta and ran back to KG. Had a tasty course planned by Ross on various sorts of maps. Start was in the forest and there was a nice big group taking it handy enough. Pretty rocky tough so going was slow. Met 2 hunters which was a little worrying but they were grand. Big new road after 12 where I ended up with a big lead with Ken and another guy. Saw an elk as a result but we waited up.
Started to feel the legs a little on Röbo and the pace picked up slightly. After crossing the Fyris Albin cranked the pace out of nowhere. I hung on though and we ended with a group of 6 to Berthåga. Albin & Ken cut off there though so just four. Went right with David through the shopping area and got a little lead over Jan & Josef. I started to hurt after Kung Björn's and Jan came past, then Josef at 25. I tried to hang on but ended about 200m behind.
Pretty happy with that. Quite a fun training, nice and long. Training had obviously done something as felt pretty good and was pretty well up there right till the end.
Followed by sauna & pizza which was great.
Took the train to Storvreta and ran back to KG. Had a tasty course planned by Ross on various sorts of maps. Start was in the forest and there was a nice big group taking it handy enough. Pretty rocky tough so going was slow. Met 2 hunters which was a little worrying but they were grand. Big new road after 12 where I ended up with a big lead with Ken and another guy. Saw an elk as a result but we waited up.
Started to feel the legs a little on Röbo and the pace picked up slightly. After crossing the Fyris Albin cranked the pace out of nowhere. I hung on though and we ended with a group of 6 to Berthåga. Albin & Ken cut off there though so just four. Went right with David through the shopping area and got a little lead over Jan & Josef. I started to hurt after Kung Björn's and Jan came past, then Josef at 25. I tried to hang on but ended about 200m behind.
Pretty happy with that. Quite a fun training, nice and long. Training had obviously done something as felt pretty good and was pretty well up there right till the end.
Followed by sauna & pizza which was great.
11 PM
Note
Linnégalan tonight. Good fun, decent amount of dancing. I learned Oskar is better at eating an entire lemon. Also was the subject of a great little film.
Friday Nov 17, 2017 #
7 AM
Running (road) 39:45 7.35 km (5:25 / km) +12m 5:22 / km
ahr:118 max:161 slept:8.5 shoes: New Balance Vazee
Bringing the car to get the winter wheels on and an indicator fixed today so instead of having to walk home I ran home, extending it out to the required 40 mins. Bit shorter than the original plan from Monday as per instruction. Slipperier than last night and a stiff cold breeze. Felt tired, but still moving nicely.
Thursday Nov 16, 2017 #
8 AM
Note
slept:7.5
6 PM
Running (road) 1:18:27 15.98 km (4:55 / km) +106m 4:45 / km
ahr:142 max:175 shoes: New Balance Vazee
10 mile progression.
Not as icy out today which was a relief. Picked a decent route though that was mostly well gritted or well packed gravel, heading to Stenhagen and extending the loop there. Miscounted the miles slightly and thought I had more left after 6 than I really did. The hill up after going under Bärbyleden made mile 8 very hard and took a bit to recover from that. Mile 9 was a bit of a suffer. Lungs weren't super happy but got it done. Had been dreading the session a bit, not having done faster stuff in a while, failing it last week and doing it after work today. Was grand in the end really.
Might try changing the battery in my HRM to try and get better data at the start of runs.
Not as icy out today which was a relief. Picked a decent route though that was mostly well gritted or well packed gravel, heading to Stenhagen and extending the loop there. Miscounted the miles slightly and thought I had more left after 6 than I really did. The hill up after going under Bärbyleden made mile 8 very hard and took a bit to recover from that. Mile 9 was a bit of a suffer. Lungs weren't super happy but got it done. Had been dreading the session a bit, not having done faster stuff in a while, failing it last week and doing it after work today. Was grand in the end really.
Might try changing the battery in my HRM to try and get better data at the start of runs.
Wednesday Nov 15, 2017 #
6 AM
Strength 1:08:45 2.0 km (1.7 kph)
ahr:102 max:166 shoes: Asics Hyper Speed 6 2016
Back to Wednesday gym
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60, 65, 65
3x6 calf raises 65, 70, 75
3x6 deadlifts 60, 70, 75
2x1min each leg bosu ball balance
Very slow shuffle home
Back seems fine. Lots of concentration on form and with not maximal weights either. Probably sensible given the post Saturday DOMS too.
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60, 65, 65
3x6 calf raises 65, 70, 75
3x6 deadlifts 60, 70, 75
2x1min each leg bosu ball balance
Very slow shuffle home
Back seems fine. Lots of concentration on form and with not maximal weights either. Probably sensible given the post Saturday DOMS too.
5 PM
Running (road) 59:42 11.02 km (5:25 / km) +44m 5:19 / km
ahr:122 max:163 shoes: New Balance Vazee
Got out a little earlier today. However, it snowed yesterday, then froze overnight. Then rained today and froze again meaning the paths were essentially ice rinks a lot of the time. Had a nice run though, tried to do something a bit different and that worked out ok I think. Got the timing pretty good too.
Tuesday Nov 14, 2017 #
8 AM
Note
slept:8.0
6 PM
O-training 1:39:40 ***** 14.52 km (6:52 / km) +147m 6:32 / km
ahr:146 max:166 shoes: VJ Bold
Tisdagsbana Z
19k in the snow and wet ice seemed like a rough prospect so I was glad enough that the program for today was the 13k option! Met Ken before the start and that was his choice too so had a nice group for it, that also included CJ and Pascal. Good intensity and had to be more on the ball on the map than when in the main group. Mostly fun except for the a little bit more frozen than last week marshes. This week you could stay on top with two feet, but with one you went through. Very cold feet at the end.
19k in the snow and wet ice seemed like a rough prospect so I was glad enough that the program for today was the 13k option! Met Ken before the start and that was his choice too so had a nice group for it, that also included CJ and Pascal. Good intensity and had to be more on the ball on the map than when in the main group. Mostly fun except for the a little bit more frozen than last week marshes. This week you could stay on top with two feet, but with one you went through. Very cold feet at the end.
Monday Nov 13, 2017 #
7 AM
Running (road) 41:37 7.48 km (5:34 / km) +33m 5:26 / km
ahr:119 max:165 slept:7.5 shoes: New Balance Vazee
Easy pre breakfast to get the week started. A lot of stiff bits in my legs. Icy out, about -1 I reckon but no wind and lovely clear morning. Took a while to get going but after about 20 mins felt good. Also forgot to wet my HRM so a lot of the data is not particularly relevant!
9 AM
Note
Another successful week really. Got a cold, so did not complete the progression but got decent mileage. Keeping up the theme of mileage for a while.
Mon- AM 40 mins easy PM running to gympa + innebandy
Tues- Tisdagsbana 13.4k option
Weds- AM gym PM 60 easy + 6 x 100m strides after off walk back rec.
Thurs- 10 mile progression
Fri- 60mins easy
Sat- Hemlängten 1/2 easy, 1/2 steady (this is gonna be long, >25k)
Sun- 40-50 mins easy
Mon- AM 40 mins easy PM running to gympa + innebandy
Tues- Tisdagsbana 13.4k option
Weds- AM gym PM 60 easy + 6 x 100m strides after off walk back rec.
Thurs- 10 mile progression
Fri- 60mins easy
Sat- Hemlängten 1/2 easy, 1/2 steady (this is gonna be long, >25k)
Sun- 40-50 mins easy
5 PM
Running (road) 24:59 4.33 km (5:46 / km) +41m 5:31 / km
ahr:142 max:168 shoes: New Balance Vazee
Run to gympa. Bit icy out. Went the lit way because it's dark.
Strength 41:58
ahr:111 max:149
Gympa. DOMSy legs were not happy doing jumpy parts at the start but they loosened out. Felt strong mostly.
Floor Hockey 24:57
ahr:101 max:150 shoes: Asics Hyper Speed 6 2016
Innebandy. scored a goal, good. Did some terrible goal keeping and conceeded a goal, bad.
Running (road) 25:55 4.66 km (5:34 / km) +35m 5:22 / km
ahr:117 max:129 shoes: New Balance Vazee
Run home with Gina cycling. Nice to have company.
Sunday Nov 12, 2017 #
8 AM
Running (road) long 1:30:41 16.81 km (5:24 / km) +120m 5:13 / km
ahr:132 max:167 shoes: New Balance Vazee
Up early to be in time for "brunch" in town with people post swimming. Not too tired from the ball but didn't have time for breakfast. Worked out grand, bit of a low around the hour mark for about 2 mins. Went down the river and then back up Ultuna and Stadskogen. Nice loop. Small bit of DOMS from the gym yesterday.
Saturday Nov 11, 2017 #
10 AM
Strength 1:19:10 2.0 km (1.5 kph)
ahr:116 max:153 shoes: Asics Hyper Speed 6 2016
Run to gym
4 treadmill - everything else was busy
5 mins row
Gym stuff, numbers are kgs. Bit lower weight as I haven't done this in a long time:
3x6 step up drives (each leg) 40, 45 45
3x6 cleans 40, 45, 40
3x6 one leg squat lunges 45, 45, 45 these are always tough
6x two leg box jumps
6x one leg box jumps
bosu ball balancing
6 min row
Run home
4 treadmill - everything else was busy
5 mins row
Gym stuff, numbers are kgs. Bit lower weight as I haven't done this in a long time:
3x6 step up drives (each leg) 40, 45 45
3x6 cleans 40, 45, 40
3x6 one leg squat lunges 45, 45, 45 these are always tough
6x two leg box jumps
6x one leg box jumps
bosu ball balancing
6 min row
Run home
3 PM
Running (road) 1:00:47 10.72 km (5:40 / km) +72m 5:29 / km
ahr:136 max:166 shoes: New Balance Vazee
Easy evening run. Pretty busy day, going shopping after lunch and then squeezing this in before going to a ball in the evening. Really interesting mist, just hanging in the lowest 5m over the ground so fun views. Had my phone for listening to a podcast and took some pics. Met a friendly cat too which ran with me for a little bit!
Friday Nov 10, 2017 #
11 AM
Running (road) 1:21:15 15.58 km (5:13 / km) +77m 5:05 / km
ahr:139 max:163 slept:8.5 (sick) shoes: New Balance Vazee
Wasn't that sure how sick I was so headed out for my run. First two miles were grand and then I started to increase the pace. Legs were super happy and wanted to do more but chest was not playing ball. After 2 miles of that I said nope, not worth it and reckoned I'd just finish at a slower pace. That was grand for a while but after about 8 miles I was slowing a lot and the last bit was a struggle. Know how sick I am now anyway I suppose.
Thursday Nov 9, 2017 #
8 AM
Note
slept:8.0 (rest day)
Nose blocked up today. Seems I do really have a cold. Should probably tick the ill box.
4 PM
Note
(sick)
Found my HRM, just before I clicked the purchase new one button on Amazon. Nice. For sure have a cold now.
Wednesday Nov 8, 2017 #
7 AM
Running (road) 29:22 [2] 5.38 km (5:28 / km) +45m 5:14 / km
slept:8.5 shoes: New Balance Vazee
Nice early bed last night and feeling quite grand this morning. Small bit of green gunk happened but felt in good shape. Met some random dude who was running at the exact same pace as me after he turned onto my road and had a chat with him about how possible it was to find another way across the railway tracks. Heavy frost so a little slippery in places but that's probably better off path than the super wet situation that we have had recently.
No sign of HRM so it looks like I'll have to buy a new one.
No sign of HRM so it looks like I'll have to buy a new one.
6 PM
O-training 1:02:15 ***** 8.34 km (7:28 / km) +28m 7:20 / km
spiked:10/12c shoes: VJ Bold
November Nights 2
Entered the long course to get to do the start with other people but recognised I probably wasn't going to finish with only an hour planned. Cold out, below 0 but now wind or rain so fairly grand really actually. Did pretty well for the first part, aside from a mistake on 1 where I stopped looking at my compass. Caught it reasonably quickly though. Behind Emil to 2 and few more people kind of started appearing around 3 and it was fun to be in the group. Very on the ball oing wise and happy with that. Let the group go after 9. Little bit less confident after I went my own way at 10 and missed 13 a little. Told myself to get back in the game and good on 14.
Entered the long course to get to do the start with other people but recognised I probably wasn't going to finish with only an hour planned. Cold out, below 0 but now wind or rain so fairly grand really actually. Did pretty well for the first part, aside from a mistake on 1 where I stopped looking at my compass. Caught it reasonably quickly though. Behind Emil to 2 and few more people kind of started appearing around 3 and it was fun to be in the group. Very on the ball oing wise and happy with that. Let the group go after 9. Little bit less confident after I went my own way at 10 and missed 13 a little. Told myself to get back in the game and good on 14.
Tuesday Nov 7, 2017 #
8 AM
Note
slept:8.5
Oof, an unhappy morning with a sore throat. We'll see how this develops over the course of the day but might be taking a slightly shorter Tisdagsbana :(
6 PM
O-training 1:52:00 [2] *** 16.6 km (6:45 / km) +40m 6:40 / km
shoes: VJ Bold
Tisdagsbana F. Wasn't sure how this was going to be so said I'd just hang in and probably take the 12k cut off. Forgot to start my GPS again after pausing for a pee before the start. :( Felt good at the start, few marshes were absolutely horrific. Little bit of ice on top that you just broke through and stabbed your shins. Ugh.
Stayed near the front mostly though took a swing with Mr. no compass Rasmuss and then was a bit further back, behind Lisa who then got head head stuck in a tree. Helped her a little but then there was a good 400m of suffer catch up, but then missed the 12 turn off as a result. When someone made a mistake the speed really increased for some reason. Kinda got through the Rödmossen bit ok but then heading south I was starting to feel it a bit. No one really seemed to know where we were so the speed wasn't too high. When we hit the track at the north of the open though boom it was hammer time. Hung in a bit but fell off the back with Victor. Ran back with him then, but skipped the hills part. Caught back up with the front group as a result.
Happy with that given I maybe wasn't 100%, hung on longer than any time last year I think.
Stayed near the front mostly though took a swing with Mr. no compass Rasmuss and then was a bit further back, behind Lisa who then got head head stuck in a tree. Helped her a little but then there was a good 400m of suffer catch up, but then missed the 12 turn off as a result. When someone made a mistake the speed really increased for some reason. Kinda got through the Rödmossen bit ok but then heading south I was starting to feel it a bit. No one really seemed to know where we were so the speed wasn't too high. When we hit the track at the north of the open though boom it was hammer time. Hung in a bit but fell off the back with Victor. Ran back with him then, but skipped the hills part. Caught back up with the front group as a result.
Happy with that given I maybe wasn't 100%, hung on longer than any time last year I think.
Monday Nov 6, 2017 #
5 AM
Running (road) 33:16 [2] 6.13 km (5:26 / km) +6m 5:24 / km
slept:7.5 shoes: New Balance Vazee
Easy morning run before sunrise. Did some bad maths while thinking about Saturday and got the timing slightly wrong. Felt good though.
10 AM
Note
Decent week. Feeling good so "back" in business. Should be about 80-85k this week.
Mon- AM 30mins easy PM running + gympa + innebandy
Tues- Tisdagsbana 15km (woop woop!)
Weds- AM 30mins easy PM 50-60mins O
Thurs- rest
Fri- 10mile progression (first 2 easy, ~5:15-3:50, last 1 easy)
Sat- AM half gym PM 60 mins easy
Sun- 85-95mins easy
Mon- AM 30mins easy PM running + gympa + innebandy
Tues- Tisdagsbana 15km (woop woop!)
Weds- AM 30mins easy PM 50-60mins O
Thurs- rest
Fri- 10mile progression (first 2 easy, ~5:15-3:50, last 1 easy)
Sat- AM half gym PM 60 mins easy
Sun- 85-95mins easy
5 PM
Running (road) 29:56 [2] 5.29 km (5:39 / km) +63m 5:20 / km
shoes: New Balance Vazee
Easy run to gympa. Extended it slightly with a longer loop through Stabby but still had to do an extra lap of the school. Feeling a bit weird, like I had just eaten a massive lasagne and the cold air was catching in my throat a little/
Strength 42:54 [1]
Gympa, barefoot these days. Really felt the not having been in the gym recently, in that I was quite fresh! New program and program was a bit different and fun.
Floor Hockey 29:25
ahr:120 max:143 shoes: Asics Hyper Speed 6 2016
Symptomatic of my orienteering on Saturday, so close and yet so far. Got someone else's HR apparently. I might need to buy myself a new one.
Sunday Nov 5, 2017 #
Note
slept:10.0
Bit behind on the logging. I'll update today. Nice sleep that was very needed
12 PM
Running (off-road) 1:30:01 [2] 15.61 km (5:46 / km) +61m 5:39 / km
shoes: VJ Bold
Nice easy cruisy run on mostly small trails in Lunsen. Felt smooth and had a great time. Forest was super wet and I picked a route that went via a potential control that was still out. I found the control but the side effect was that I ran along a ski track through an open marsh. It was horrible, just shin deep about 1 degrees water. Lovely again after that, though did come across an "ongoing hunt" sign from the opposite was than it was pointing which was a little worrying!
Saturday Nov 4, 2017 #
7 AM
Running (road) 30:51 [2] 5.35 km (5:46 / km) +100m 5:17 / km
shoes: New Balance Vazee
Easy BBA with Kate, heading mostly south from KG and looping back up. Attempted a little foray into Nåsten but quite wet on the tracks. Nice morning for it before the planning day.
3 PM
Running (road) warm up/down 12:27 [2] 1.52 km (8:12 / km) +15m 7:49 / km
shoes: VJ Bold
Warm up before Rodhenloppet, bit random. Everyone is walked to the start but they don't tell you where it actually is so back and forth trying to follow quickly. Then I didn't really know what the start time was so trying to get the HR up without going too far away.
Orienteering race 57:35 [3] ***** 8.54 km (6:44 / km) +45m 6:34 / km
spiked:16/17c shoes: VJ Bold
RohenLoppet with Kate - Mix Long - Livelox - 6th
We were a bit unsure before the start what was going to happen and said we'd just do our own thing and see what happened. That worked well for about 30s, when we found ourselves in a lovely train with some of the favourites. Probably not the perfect route to 1 but I was happy to stay with the group. Ran a bit more on the road than others but then in and nice group. Over the next few controls we worked our way up until we were in 3rd place on the long leg to 4. Olle/Hilda had a bit of a gap but Gustav/Sarawere just in front.
Still 3rd by the butterfly but a decent gap behind and I started to think a little about the result. Olle/Hilda were increasing the gap but having some small misses so we stayed pretty much in contact until 10 (Gustav/Sara had the other ordering). On the way to 11 my headtorch fell down on top of my face for no apparent reason and focus was gone and I got a bit worried as I tried to fix it. Control was easy so no problem.
At this point Kate wasn't doing any map reading and we were pushing quite hard. It was essentially the first control I really had to do solo but I was not thinking about orienteering at all really. Nearly lucked out, got well within the circle. Crossed the ditch, noted it, decided it wasn't important and continued only to be utterly lost :( Bad relocation led to an approx 3:30 mistake.
Bad route choice to 13 then as I had lost confidence a bit. Got the control fine.
Discussed briefly the route to 14 with Kate and she was happy to go straight which was good as it quicker. Kate saw Erik/Ulrika in front of us then and we pushed hard to try and catch them. Hammer fest of a run-in part and just pipped them, though still behind Rasmuss/Malin.
At the end of the day it was a really fun race. I don't often get to be in that position in Sweden and it got to my head a little. Combined with not having done much oing, especially nightO I was a bit rusty.
Positives to take though, we really were in a position to fight for the win, physically was in top form, Kate a was a great partner and we monstered the end part.
We were a bit unsure before the start what was going to happen and said we'd just do our own thing and see what happened. That worked well for about 30s, when we found ourselves in a lovely train with some of the favourites. Probably not the perfect route to 1 but I was happy to stay with the group. Ran a bit more on the road than others but then in and nice group. Over the next few controls we worked our way up until we were in 3rd place on the long leg to 4. Olle/Hilda had a bit of a gap but Gustav/Sarawere just in front.
Still 3rd by the butterfly but a decent gap behind and I started to think a little about the result. Olle/Hilda were increasing the gap but having some small misses so we stayed pretty much in contact until 10 (Gustav/Sara had the other ordering). On the way to 11 my headtorch fell down on top of my face for no apparent reason and focus was gone and I got a bit worried as I tried to fix it. Control was easy so no problem.
At this point Kate wasn't doing any map reading and we were pushing quite hard. It was essentially the first control I really had to do solo but I was not thinking about orienteering at all really. Nearly lucked out, got well within the circle. Crossed the ditch, noted it, decided it wasn't important and continued only to be utterly lost :( Bad relocation led to an approx 3:30 mistake.
Bad route choice to 13 then as I had lost confidence a bit. Got the control fine.
Discussed briefly the route to 14 with Kate and she was happy to go straight which was good as it quicker. Kate saw Erik/Ulrika in front of us then and we pushed hard to try and catch them. Hammer fest of a run-in part and just pipped them, though still behind Rasmuss/Malin.
At the end of the day it was a really fun race. I don't often get to be in that position in Sweden and it got to my head a little. Combined with not having done much oing, especially nightO I was a bit rusty.
Positives to take though, we really were in a position to fight for the win, physically was in top form, Kate a was a great partner and we monstered the end part.
Running (road) warm up/down 8:31 [1] 1.21 km (7:03 / km) +2m 7:00 / km
shoes: VJ Bold
Cool down loop with Kate. Still a grand warm evening in the end. Getting slowly more and more pissed at the mistake.
Friday Nov 3, 2017 #
4 PM
Running (road) 43:05 [2] 7.8 km (5:31 / km) +58m 5:19 / km
shoes: New Balance Vazee
Very tired today after quite a late night then up earlyish to fly back to Uppsala. Motivation to get out the door was low and I delayed about an hour but got out and enjoyed myself. Regina reckoned it was really cold out and I ended up wearing too much clothing. Seem to have lost my HRM.
Thursday Nov 2, 2017 #
6 PM
Running (off-road) 1:12:30 11.8 km (6:09 / km) +420m 5:13 / km
shoes: Inov8 X-Talon 2016
Run from Kilmashogue with Colm M, Colm H and Roisin. Fun evening, nice to catch up with people. Worked a bit on the hills and put in a decent effort on the climb up Fairy Castle. Felt alright, happy enough with that.