Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+m				load
	O-training	10	13:24:51	67.59	(11:54)	108.78	(7:24)	616	60 /	155c	38%	259.7
	Running (road)	17	10:38:54	66.86	(9:33)	107.6	(5:56)	652				137.9
	Running (off-road)	12	7:58:56	45.1	(10:37)	72.58	(6:36)	1434				104.8
	Cycling	10	4:09:48					20				19.6
	Strength	4	1:38:33									14.3
	Rock Climbing	1	1:00:00									6.0
	Orienteering	1	51:16	4.65	(11:02)	7.48	(6:51)	402				15.6
	Total	43	39:42:18	184.2		296.43		3124	60 /	155c	38%	557.9
	[1-5]	42	36:57:18
averages - sleep:11

3:36

0:00

» now

Saturday Dec 31, 2016 #

Note
slept:11.0 (sick)

Huge sleep but still not enough. Too many late nights caught up with me and now I have a cold.

Thursday Dec 29, 2016 #

5 PM

Running (off-road) 42:24 7.06 km (6:00 / km) +203m 5:15 / km
ahr:148 max:169 shoes: Inov8 X-Talon 2016

Easy run with Conor around Lugnagroagh. Had seemed like we weren't going to get out but we did and were glad for it. Nice to look around somewhere I ran so much when younger. Has changed a decent amount in places.

Wednesday Dec 28, 2016 #

10 AM

Running (road) 1:05:51 11.51 km (5:43 / km) +179m 5:19 / km
ahr:144 max:166 shoes: Asics Hyper Speed 6 2016

Down in Castlecomer and a busy day scheduled so got out before breakfast. Great morning. Started off with Gina and we did a small lap of the local "forest" before she turned back due to being stuffed up with a cold. I continued uphill doing forest laps whenever I encountered one. Not a soul out so had the road to myself and a very enjoyable run feeling rather good.

Monday Dec 26, 2016 #

12 PM

Running (road) warm up/down 11:16 1.37 km (8:13 / km) +50m 6:57 / km
ahr:105 max:156 shoes: Inov8 X-Talon 2016

Some warming up. Stopped to chat a few times. Feeling heavy enough.

Orienteering 51:16 *** 7.48 km (6:51 / km) +402m 5:24 / km
ahr:131 max:176 shoes: Inov8 X-Talon 2016

3rock Stephen's day score. Once I got moving I felt physically pretty good. Took one bad choice of control ordering and that cost me. I tried to reduce climb and it was just the totally wrong decision. Good fun.

Sunday Dec 25, 2016 #

12 PM

Running (off-road) warm up/down 13:48 2.44 km (5:39 / km) +2m 5:38 / km
ahr:129 max:155 shoes: Inov8 X-Talon 2016

warm up laps with Conor. Not feeling fresh. Lungs a bit at me.

Running (off-road) race 5:54 [5] 1.67 km (3:31 / km) +3m 3:30 / km
shoes: Inov8 X-Talon 2016

GOAL Mile. Started within myself planning on just over 80 for the first lap. Went through in 85 and knew I was in trouble. Wanted to try hang onto Conor but focused more on myself which was perhaps the wrong decision. Sat in 4th for most but passed out 3rd for a bit on lap 4 but he kicked back hard around the last bend and I had nothing.

Laps:
85, 90, 91, 88

Running (off-road) warm up/down 9:28 1.73 km (5:28 / km) +1m 5:27 / km
ahr:134 max:144 shoes: Inov8 X-Talon 2016

Not feeling better than the warm up. Colm and Alison were doing they're warm up while we cooled down.

Saturday Dec 24, 2016 #

3 PM

Running (off-road) 57:17 10.57 km (5:25 / km) +333m 4:41 / km
ahr:146 max:169 shoes: Inov8 X-Talon 2016

Up to the hills for a bit with Conor after the morning of social engagements so were a bit pressed for time with the sunlight. Went up to Annalecka and were going to go up Tonlagee but the weather was a bit rough so we stayed low and did a lap before going up St. Kevin's way. There was a nice new boardwalk there for a bit which was far more pleasant than it used to be. Good to get out.

4 PM

Strength 5:00 [1]

Sneaky everyday core workout

Thursday Dec 22, 2016 #

7 PM

Running (road) warm up/down 23:48 3.95 km (6:02 / km) +14m 5:55 / km
ahr:125 max:164 shoes: Asics Hyper Speed 6 2016

Easy over to UCD with Conor and Colm. Bit late and had legitimate worst bag ever, a satchel, for running. Good chance for some catchup though.

Running (off-road) race 7:27 1.54 km (4:50 / km) +2m 4:48 / km
ahr:151 max:171 shoes: Asics Hyper Speed 6 2016

Xmas beer mile in UCD. Good craic. Bit dissapointed to be slower than two years ago. Beers were much slower, compared to laps which were faster. First one was good and I took the running easy and let everyone passed me but I still suffered big time on the later beers.

Beers: 16, 34, 30, 39
Laps: 79, 83, 84, 79

Wednesday Dec 21, 2016 #

7 AM

Running (road) 33:45 6.35 km (5:19 / km) +22m 5:13 / km
ahr:130 max:158 shoes: Asics Hyper Speed 6 2016

Easy pre breakfast around the streets of Dublin. Pretty grim morning with pretty heavy rain and still dark though it brightened up gradually. Legs felt really good though. Went up to Herbert Park where I did a lap and then down along the Dodder before going back.

8 AM

Strength 5:00 [1]

Followed up the run with 5 mins core. Though this also includes squats and calf raises.

Tuesday Dec 20, 2016 #

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Haven't done this in a while. Headed to Gravity with Conor and Ruth. I wasn't terrible actually. Legs and core were strong and by using some technique I could climb stuff. Even managed a black. Was kinda wrecked after that though and mostly did some flags before getting tired after about 1.5 hours. Fun

Monday Dec 19, 2016 #

Note

Solid one last week. Pretty happy with that. Right foot a small bit sore around the ball near my big toe which I think is largely from wearing the same shoes the whole time. I should get some new insoles though. This week is going to be a bit easier, both for recovery and for practical reasons. Sleeping on a floor for the and working for the first few days and have quite a few social engagements. Plan is to start to ramp up the everyday 5 min core work, then a bigger week next week due to more free time and probably to hit some nice round numbers for the year.

Monday - Hopefully time for a short easy run in the evening
Tuesday - Either easy or intervals
Wednesday - Most likely rest
Thursday - Heading down to Wicklow in the afternoon so probably a short visit to Lugnagroagh will be in order.
Friday - Only day with nothing planned. A run with conor/walk with the family most likely. Or both.
Saturday - Will be in Dublin meeting extended family in the morning. Afternoonish long run anyone?
Sunday - Not confirmed but I guess i'll be doing the GOAL mile, probably in Newbridge. I was thinking about breaking 5 but I suspect it might be a bit slower of a track than the indoor one.

Sunday Dec 18, 2016 #

8 AM

Running (road) 28:16 4.05 km (6:58 / km) +26m 6:45 / km
ahr:120 max:185 shoes: Asics Hyper Speed 6 2016

Easy pre breakfast with Gina before a day of travelling back to ireland. Fantastic sunrise and very slippery. Had to wear my road shoes as my foot is a bit sore from the innov8s all week.

Got the 100k anyway. 50% terrain/orienteering too so that's good.

Saturday Dec 17, 2016 #

9 AM

O-training 2:05:40 **** 14.84 km (8:28 / km) +101m 8:12 / km
ahr:144 max:161 shoes: Inov8 X-Talon 2016

Long otraining in siggefora. Mass start with gaffling but a pretty strong start field. (Thierry, Albin, Rassmus, Lucas Basset). Didn't stay with them for too long as the legs were tired enough. Still went too fast at the start and hadn't got a clue for the first 3. Was kinda with johanna for a bit but does her on the long leg. Almost got it brilliantly. Really do have to read inside the circle. At 8 then there was a sprint in 1:5000. That was super fun. Did the next bit as far as the next sprint and did that too but didn't finish the course after that. Went back via 3-2-1 to check them out which turned out to be more than everyone else did due to the heavy underfoot snow.

5 PM

Running (off-road) warm up/down 11:11 1.56 km (7:10 / km) +40m 6:21 / km
ahr:139 max:165 shoes: Inov8 X-Talon 2016

Killed like 30 mins in Ica with Gina after morning training due to not finding a coffee shop before David's goodbye fika (he's going to Cameroon and then Australia) ( so plenty of relaxing sweet treats), then briefly helping Oskar and Sara with some probablility density function theory before it was time for training 2.
Cold at first but warmed up nicely jogging up the track. 7 of us out so a decent bunch too.

O-training 1:15:55 ***** 8.38 km (9:03 / km) +10m 9:00 / km
ahr:147 max:162 spiked:9/15c shoes: Inov8 X-Talon 2016

Relay start in which I went 3rd (no tags) Albin had made a course with 64 different overall gaffling possibilities so following wasnt a thing. Cool to have lights all around. Lucas came past on the way to 2 but i had great map contact and decent speed up to 4. Stopped short on 5 when David and Lucas were standing by this rock being lost. Joined them briefly before regaining confidence and continuing. 6 & 7 were pretty great then, but 8 was a bit iffy. Hesitated a lot. Clearly hit tired then and was sloppy for 9 and a big mistake on 10 where Lucas caught me back up. Lost track of myself going to 11 and never got it but was ok to 12. Tried to get focus back for the last few and wasn't terrible but after 14 Lucas and Olle came down an unmarked track and I got confused by them again before getting 15 and finishing veggie them.

6 PM

Running (off-road) warm up/down 3:35 [1] 0.58 km (6:08 / km)
ahr:123 max:127 shoes: Inov8 X-Talon 2016

Cool down with Lucas and Olle discussing how terrible our technical performances had been.

Friday Dec 16, 2016 #

5 PM

Running (road) 1:22:19 15.21 km (5:25 / km) +92m 5:15 / km
ahr:135 max:161

ice ice baby.
Slippery out again today. Bit more defrosting happened before freezing. Did a nice loop up the Fyris and then the hills north before coming back through Gränby Park. Went the other side of a marsh than the last time I did that route, just to mix it up. Got a little confused in Gränby but worked out the route ok. Not feeling fresh at the end but not bad either.

Did I tell anyone I measure weeks, Sat-Fri these days?

Thursday Dec 15, 2016 #

7 AM

Running (road) 30:23 [2] 5.32 km (5:43 / km) +14m 5:38 / km
shoes: Inov8 X-Talon 2016

Nom nom nom.
Up at 6:30 to make Gina breakfast before the first of her two 5 hour exams today so I thought to utilise the time and went for a run. Over towards Gränby and didn't really have a plan until I saw a nice path through a park so used that to make a little loop past the sports "fields" (really a complex of indoor halls, where the indoor track was. Also there are a lot more than the google maps satellite would suggest), before coming home. Icy out and turning was a bit sketchy at times.

3 PM

Note

Tired today from the early morning. Looking forward to a bit of Dag H in my life for intervals this evening though...

6 PM

Running (road) 15:40 2.46 km (6:23 / km) +32m 5:59 / km
ahr:117 max:151 shoes: Inov8 X-Talon 2016

warm up over to Rosendals junction with Dag H. Only 4 of us from KG today, couple of people doing a 3k race tomorrow so they weren't down. Icy but grip was alright with the x-talons. I really need to glue my o-rocs.

Running (road) intervals 46:02 8.34 km (5:31 / km) +47m 5:22 / km
shoes: Inov8 X-Talon 2016

2x((6mins w 2mins rest, 5x 1 mins w 1 min rest) 1 min rest) 1x 6 mins
These session seem to get more and more complicated to write in a concise one liner.
Despite what people say Uppsala still isn't flat in terms of interval pace so I was both helped and hindered by hills at various points. Pace was pretty solid though and in general body felt good on the 6 mins, moving well. I didn't feel super fast on the 1 min intervals but got through them pretty well I thought. Calf was a tiny bit tight after the last one.

Paces for 6 mins
4:08, 3:53, 4:03
Paces for 1 min
3:43, 3:47, 3:46, 3:32, 3:51
3:40, 3:55, 3:38, 3:51, 3:43

Running (road) 7:17 1.19 km (6:08 / km)
ahr:126 max:138 shoes: Inov8 X-Talon 2016

Cool down back to KG up Tallbacksvägen which we conveniently ended the intervals at. The two guys I was with had no idea where there were and were nicely surprised to find the road leading directly to KG. Did some stretching and chatting afterwards.

Wednesday Dec 14, 2016 #

5 PM

Cycling 27:52
ahr:99 max:133 shoes: Serious Rockville

6.601km 46m
Well yesterdays slush froze so this was even worse. Slush at least gets out of the way. As well as that my gears had frozen in place. Not a terrible gear so I managed but it did cause me to miss the level crossing. When I did get to KG it was 30 mins before we were able to drive away in a bus. The first one we tried had all the doors frozen shut, but we managed to open one enough that the internal light stayed on. Unfortunately we only realised this after scraping the ice off another bus so then had to do a second scraping job.

6 PM

Running (road) warm up/down 6:45 1.06 km (6:22 / km) +7m 6:10 / km
ahr:148 max:174 shoes: Inov8 X-Talon 2016

Warm up along the road in the fog trying to catch up with everyone after struggling to get my torch attached properly. Managed and just had time for a pee before we mass started.

O-training 1:00:20 ***** 7.41 km (8:09 / km) +32m 7:59 / km
ahr:153 max:166 spiked:14/16c shoes: Inov8 X-Talon 2016

November(!) nights 3
On the newly mapped part of Nåsten so it was fairly new for everyone. Went with Axel around for number 1 and it seemed like not a terrible route. Not sure what possessed me on the way to 2 but I just turned 90 degrees. Found an open area and fixed it and after that I orienteered pretty damn well. Really got what the map was telling me and the area was pretty nice. Tough underfoot with frozen snow but only lost 2 mins to Rassmus on the first loop part and caught back up with Axel. Didn't decide fast enough for 9 and got stuck in some crap and also decided to leave out the dog leg to 10 and 11. Again up to 14 was executed well. Picking out the major features and using them. 15 was terrible though. Met all kinds of green in unexpected places and wobbled from left to right, not believing myself when I worked it out. Did get there eventually. Last bit was good again. Very fun in any case a nice part of the forest.

8 PM

Cycling 22:35 +20m
ahr:153 max:154 shoes: Serious Rockville

6.332km 20m
Cold hands. Very cold. Pretty sketch cycle really.

Tuesday Dec 13, 2016 #

5 PM

Cycling 23:37
ahr:110 max:130 shoes: Serious Rockville

6.65km 41m
Pretty rough cycle to KG in the slush and light rain. Pretty slippery out. Was worse on the way home though.

6 PM

Running (off-road) 2:06:41 18.2 km (6:58 / km) +187m 6:37 / km
ahr:148 max:166 shoes: Inov8 X-Talon 2016

Tisdagsbana. Only took out my compass after 14k when the pace increased and I got dropped. Didn't really even need it as I could just follow the elephant track through the slush. Grim enough weather with melting snow and ice. Good to get done though and happy to finish it. Caught up with Nicole Ljungdahl at the end and had a rough time keeping up with her across hagadalen.

Monday Dec 12, 2016 #

7 AM

Running (road) 26:30 3.71 km (7:08 / km) +23m 6:55 / km
ahr:145 max:165 shoes: Inov8 X-Talon 2016

Easy in the snow with Gina in the morning, pre breakfast.

Super clear skies and cold, -6 or -11 depending on your source. Pretty enjoyable though and we did some running through nice powder and a little bit of a different route to mix it up. Went up the hill over the motorway to see when the sunrise would be but reckoned it was too long to wait.

10 AM

Note

Plan this week: run lots. Simple. Should be close to 100k which will be tough with the snow and the orienteering.

Monday - morning run, run to and from gympa
Tuesday - 17k tisdasgbana
Wednesday - November nights 3 - nasten
Thursday - Intervals
Friday - easy 10k
Saturday - AM long orienteering in snowy Lunsen, PM night-o in snowy Lunsen
Sunday - morning hills before flying to Ireland in the afternoon

5 PM

Running (road) 31:57 5.57 km (5:44 / km) +38m 5:33 / km
ahr:125 max:163 shoes: Inov8 X-Talon 2016

Run to gympa. Had some fun in the snow. Gina cycled though had forgotten her lights originally and had to catch up with me, and then cycled with me for the latter part. Pleasant/

7 PM

Strength 44:00 [2]
shoes: Addidas indoor

Good ol' gympa. Tough today on the quads for the standing bits but the core felt pretty good so that was nice. The number of exercises I find totally impossible is now only one so soon I'll at least be able to do everything, oh wait no gympa for two weeks due to xmas...

Running (road) 33:16 5.16 km (6:27 / km) +18m 6:20 / km
ahr:117 max:160 shoes: Inov8 X-Talon 2016

Easy home, with Gina cycling again. Different route to mix it up and it was nicer running, especially the start bit across the open. Monday check.

Sunday Dec 11, 2016 #

2 PM

Running (road) warm up/down 24:48 3.0 km (8:16 / km)
ahr:121 max:161 shoes: Asics Hyper Speed 6 2016

OK Linne had booked an hour of the indoor track today was the day. After a very snowy cycle over, which was good fun a serious enough warm up. Plenty of drills and then 3 150m strides. The bank on the track is a bit of fun.

Running (road) intervals 31:41 6.6 km (4:48 / km)
ahr:154 max:176 shoes: Asics Hyper Speed 6 2016

Indoor track intervals

2x( 1000m, 2x 400m, 2x 200m, each with 200m rest) 400m rest between
3:32, 1:24, 1:24, 37, 38
3:39, 1:25, 1:23, 37, 36

Nice solid times, suffered a bit on the second 1k but hung on ok. Thierry had printed some maps of a middle in Estonia to plan routes on the rests which he gave me one of. That was a nice way of keeping occupied. Was one one guy for the first set and then him and Ross for the second. Worked well. Fun and hopefully more of these in the spring.

Running (road) warm up/down 14:41 [2] 1.45 km (10:08 / km)
shoes: Asics Hyper Speed 6 2016

Cool down. Didn't bother with trying the gps but used "treadmill mode". Couple of slow outer laps and then a bit of messing with hurdles.

Saturday Dec 10, 2016 #

9 AM

Cycling 22:43
ahr:120 max:141 shoes: Serious Rockville

6.546km 42 m
Snow is falling...
Took it slow up to KG to not have accidents. Successful and arrived nicely on time. Was above 0 so a bit slushy on the roads but nice fresh snow on the cycle track bits.

10 AM

O-training 1:14:52 *** 13.52 km (5:32 / km) +74m 5:23 / km
ahr:150 max:174 spiked:24/31c shoes: Inov8 X-Talon 2016

Lucia-OL in Uppsala. Rally style running easy between the various sprint maps in Uppsala. Snow falling, and about 1 degress but actually very pleasant weather for running. Good group out and had time for nice chats in the between with decent bits of pressure on the sprint parts. A map will not be forthcoming as it is a two sided A3. Spikes are best route choice

7 PM

Running (off-road) 31:39 4.58 km (6:55 / km) +36m 6:39 / km
ahr:133 max:172 shoes: Inov8 X-Talon 2016

An easy evening run with Gina in the freshly falling snow. Good fun.

Friday Dec 9, 2016 #

Note
(rest day)

Need this

Thursday Dec 8, 2016 #

5 PM

Cycling 21:49
ahr:117 max:140 shoes: Serious Rockville

6.501km 42m
Snow is all gone. Up to KG. Gina rang just before the level crossing and I stopped to take my phone out. Decided to continue cycling on the phone and was super glad as the level crossing closed just behind me!

Running (road) warm up/down 20:31 3.0 km (6:50 / km) +13m 6:41 / km
ahr:122 max:156 shoes: Asics Hyper Speed 6 2016

Jog from KG to the start of intervals and then some drills and strides. Feeling pretty heavy to be honest.

Running (road) intervals 40:03 7.97 km (5:01 / km) +20m 4:58 / km
ahr:159 max:173 shoes: Asics Hyper Speed 6 2016

10x40s 20s rest, 2 mins rest, 3x 4mins 2mins rest, 10x40s 20s rest

Started ok, but legs were not going super quick. Most lof the lads got away pretty quickly and I was mostly with Kate and Johanna. On the first 4 mins I started to fast and really started to suffer after about 2 mins. Johanna went and stayed ahead then. My lungs were having a tough time and I felt almost asthmay for the other 4 minutes but the pace was fairly consistent. Last set of 40s was a suffer fest but got it done.

Running (road) warm up/down 13:54 2.08 km (6:41 / km) +26m 6:17 / km
ahr:130 max:142 shoes: Asics Hyper Speed 6 2016

After sitting on the rocks for a few minutes a tough jog up the hill to KG. Legs heavy but glad to have done the whole session.

7 PM

Cycling 22:00
ahr:117 max:137 shoes: Serious Rockville

6.675km 18m
Slow home. Stopped in Coop for things.

Wednesday Dec 7, 2016 #

5 PM

Cycling 19:57
ahr:131 max:155 shoes: Serious Rockville

5.669km 40m
Up to Albin's for a lift to training. Lightly raining and pretty icy in a lot of places but I was late so working decently hard.

6 PM

Running (off-road) warm up/down 6:22 1.02 km (6:16 / km) +14m 5:52 / km
ahr:114 max:127 shoes: Inov 8 Oroc 2016 2

Easy warm up from the car parking in Sävja to the start. Glad there were other people there as the car park was well off the map. Pretty cold feeling at first but warmed up quickly once moving. Plenty of ice about.

O-training intervals 49:07 ***** 6.14 km (8:00 / km) +19m 7:53 / km
ahr:157 max:172 spiked:13/19c shoes: Inov 8 Oroc 2016 2

O-intervals in North Lunsen with Olle, Olle, Albin, Andreas and Erik.

Took the shorter gaffle which worked out well and I was among the first to the finish of the first 2, though I'm not sure I visted 2. Slowest of the people who took the correct way on the long leg. The 4th was where my legs started to feel it a bit but still solid orienteering. Made a pretty bad mistake on 13 on the 5th then and cut the last one short as I was pretty tired.
Top fun and in general pretty decent orienteering from me. Shoes did something weird at the end and I must have a look at them to see if they are ok.

Running (off-road) warm up/down 8:12 [2] 1.26 km (6:30 / km) +1m 6:28 / km
shoes: Inov 8 Oroc 2016 2

Cool down back to the cars. Again very useful to have others. My watch told me I had a "good recovery" afterwards.

8 PM

Cycling 20:06 [0]
shoes: Serious Rockville

5.776km 4m

Tuesday Dec 6, 2016 #

8 AM

Note

Went out for a quick spin with Gina on the new bikes in the morning. Lovely sunrise and having fun on some icy patches. Get mush more distance out of a morning cycle than a morning walk.

5 PM

Cycling 22:33
ahr:116 max:139 shoes: Serious Rockville

6.531km 45m

Up to KG in the icy conditions. Grand stuff. Nice and early.

6 PM

O-training 1:32:54 ***** 13.35 km (6:57 / km) +125m 6:39 / km
ahr:156 max:171 shoes: Inov 8 Oroc 2016 2

Vintertrainingspremiar

About 120 people taking part so a proper mass start. Before which though we did a bit of rockgympa to warm up. I was 71st best in the quiz (pretty bad) so I started decently far back but with the easy start it's not much of a stress. Settled in on the first part with Albin and Olle until the forest and made sure I stayed with the front group. That broke up and came together on the first circle a bit but not going too fast. At the centre control then Rasmuss and Oskar had a fire going and loads of fika so got some fuel there. Second loop was fun and I still felt good. David messed up somewhere and I led it for a bit. Good fun. Second time of fika included warm glogg and brioche.
Next loop was when I started to feel tired, after the first marsh slog I was ok but the speed lifted on the track, before we all got totally lost looking for the massive march. Embarrasing. Took a longer fika the last time and warmed up my compass thumb a bit over the fire.
Final part was pretty rough with a massive marsh. I hung on and was not reading my map here. Fine one we got to the track at the end.

This was fun! Also I was happy to stay with the front group for the whole thing, though it was a bit shorter.

Monday Dec 5, 2016 #

9 AM

Note

Solid last week. UTH was tough but some nice training. Hopefully getting a mountain bike today so will be able to cycle places again, though the snow seems to have all melted overnight.

Monday - gympa, innebandy
Tuesday - Vinterträningspremiaren
Wednesday - night-o in Lunsen
Thursday - Intervals
Friday - rest
Saturday - Lucia training. Dunno what this is going to be
Sunday - Indoor track session

5 PM

Cycling 21:45 [1]
shoes: Serious Rockville

5.446km 40.0m
On my new mountainbike. Was under time pressure to get it built to cycle between finishing work and leaving the house but I pulled it off. The handlebar angle wasn't perfect though as a results but otherwise seems a grand piece of kit.

Strength 44:33 [1]
shoes: Addidas indoor

Rockgympa. very on time this week, though was helped by Ross being a bit late. Everyone just kind of sat around in a circle wondering what to do until he got there. Was a bit entertaining. Strong enough for most exercises today. Not too tired after the weekend which is good. Did skip bandy to save the legs a bit for tomorrow.

Cycling 24:51
shoes: Serious Rockville

5.511km 6m
Cycle home. Raced the bus with Gina on it a little but mostly took it handy. Adjusted the handlebars and was much more comfortable.

Sunday Dec 4, 2016 #

9 AM

O-training 2:39:27 **** 21.09 km (7:34 / km) +116m 7:21 / km
40c shoes: Inov 8 Oroc 2016 2

UTH long in Nåsten
Livelox

Includes warm up and cool down. Pretty long way to the start and we started directly. Was in a nice group until 5 where I went left. Seems like it was a decent choice. After that I was mostly alone. Orienteering was mostly good but I got tired already in the first butterfly and missed one of the loops. Near the end it was a bit of a slog but it was good to get it done. Plenty of elephant tracks were helpful but not enough that I could ease up on the orienteering.

Saturday Dec 3, 2016 #

9 AM

Running (road) warm up/down 9:25 1.27 km (7:26 / km) +6m 7:16 / km
ahr:114 max:156 shoes: Inov 8 Oroc 2016 2

O-training 1:20:01 **** 11.69 km (6:51 / km) +103m 6:33 / km
ahr:153 max:172 14c shoes: Inov 8 Oroc 2016 2

UTH Siggefora Beast Long
Livelox

Running (off-road) warm up/down 9:27 1.53 km (6:10 / km) +5m 6:04 / km
ahr:140 max:152 shoes: Inov 8 Oroc 2016 2

5 PM

Running (off-road) warm up/down 11:24 1.79 km (6:23 / km) +13m 6:09 / km
ahr:128 max:141 shoes: Inov 8 Oroc 2016 2

O-training 56:07 [4] ***** 7.32 km (7:40 / km) +25m 7:33 / km
20c shoes: Inov 8 Oroc 2016 2

UTH night middle
Livelox

Running (off-road) warm up/down 4:52 0.54 km (9:04 / km) +11m 8:13 / km
ahr:136 max:154 shoes: Inov 8 Oroc 2016 2

Friday Dec 2, 2016 #

Note

I swear I have been training this week. I just haven't uploaded it! Later today.

6 PM

O-training 23:52 **** 3.58 km (6:40 / km) +11m 6:34 / km
ahr:162 max:173 shoes: Asics Hyper Speed 6 2016

The rest of the intervals, until my watch died as I haven't charged it all week. Silly me. Fun with the masses of people doing it and I slowly managed to catch up to a group my speed. It was seriously sketch though with the ice and I made the wrong shoe choice. This limited my speed in places and I was pretty tired having got up early for the plane back to Sweden and having no lunch. Fun though.

O-training 6:36 [4] 1.47 km (4:30 / km)
shoes: Asics Hyper Speed 6 2016

The first interval of the sprint intervals. Only barely had my map in the bag when we started. Messed up number 1 royally and was pretty far back so then had to work my way up a bit.

Running (road) 20:46 3.38 km (6:09 / km) +26m 5:56 / km
ahr:142 max:167 shoes: Asics Hyper Speed 6 2016

Easy jog with Gina over to the start of the sprint intervals. Decently icy in a few places. Had a little fall at one point and a slide but seemed totally fine.

7 PM

Running (road) 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Hyper Speed 6 2016

Run home. Got a bit cold at the end and my hands were having a rough enough time. Was glad to be home by the end.

Thursday Dec 1, 2016 #

Note
(rest day)

Work stuff in the evening so a day off. Fine as this weekend is going to be pretty busy.

8 PM

Running (off-road) 2:09:15 16.5 km (7:50 / km) +583m 6:39 / km
ahr:126 max:167 shoes: Asics Hyper Speed 6 2016

Long one in the mountains with Shea, Brian and Roisin. Nice to see the gang again and a spectacularly calm night. Had two stops to look at the stars. A bit icy underfoot and I was in road shoes so not ideal grip but very fun. Went back to Shea's after and he cooked us some carbonara and we had some tea.

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