Training Log Archive: roarIn the 31 days ending Jan 31, 2017:
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Monday Jan 30, 2017 #
10 AM
Note
slept:8.0 (injured)
Walk yesterday was really good actually. Plan is dependent on recovery but I'm quite positive about it at the moment. I'd like to be back for the indoor track intervals on Sunday, but wouldn't plan on the whole session. I will also stay out of the forest on Saturday
Monday: walking
Tuesday: walking
Wednesday: walking
Thursday: easy run/walk
Friday:
Saturday:
Sunday: Indoor track
Monday: walking
Tuesday: walking
Wednesday: walking
Thursday: easy run/walk
Friday:
Saturday:
Sunday: Indoor track
8 PM
Note
About 2 hours walking around Dublin, mostly looking for new socks. Selection was terrible. Back a little stiff at the end but no longer agonisingly sore anyway.
Sunday Jan 29, 2017 #
7 AM
Note
slept:6.0 (injured)
Up early, flying to Ireland. Not how I'd love to spend this morning. Pretty stiff but not as sore as yesterday. Pretty similar to Thursday.
1 PM
Running (road) 1:17:15 [0] 5.2 km (14:51 / km) +72m 13:54 / km
(injured) shoes: Asics Hyper Speed 6 2016
Walking, as easy as possible. Barely worth logging but hey. Went with Ruth and Don along the upper lake in Glendalough to the Miner's Village. Spent a little time looking at the buildings and things down there in the rain. Pleasant and back felt better for it. Will be doing more of this walking business over the next few days I suspect.
Saturday Jan 28, 2017 #
10 AM
Running (road) 1:07:29 [1] 8.35 km (8:05 / km) +63m 7:47 / km
rhr:48 slept:8.0 (injured) shoes: Inov 8 Oroc 2016 2
Might not have been the best plan. Certainly not feeling better :/
Went with the club to a map I haven't run on before which looked really nice and jogged on the roads with Gina. Did a small bit of shadowing her in the forest but it was sore so I stopped. The bus journey there and back was pretty rough and carrying a bag was not good. Back to about Wednesday.
Went with the club to a map I haven't run on before which looked really nice and jogged on the roads with Gina. Did a small bit of shadowing her in the forest but it was sore so I stopped. The bus journey there and back was pretty rough and carrying a bag was not good. Back to about Wednesday.
Friday Jan 27, 2017 #
Note
rhr:48 slept:8.0 (injured)
Nearly there. No run today but should be fine tomorrow.
Thursday Jan 26, 2017 #
9 AM
Note
rhr:49 slept:7.5 (injured)
Decent amount of back improvement in the last 24 hours. Looking good for running on Saturday again.
Wednesday Jan 25, 2017 #
Note
rhr:41 slept:7.5
Back is still well sore. Doctor attempts today.
11 AM
Note
(injured)
Trip to the Swedish doctor (well physio nurse really) was very successful and quick. I seem to have damaged my back muscles (by opening a stupid door, although an increase in gym work and XC skiing probably contributed) and have been advised a few days off while taking anti inflammatories.
Tuesday Jan 24, 2017 #
8 AM
Note
rhr:43 slept:8.5
11 AM
Note
Went for my morning walk and everything was fine until I opened the door to get back inside. Seem to have pulled something in my back doing that. Had planned a rest day today so I'll work on making it better and assess tomorrow. Pretty sore right now though.
Monday Jan 23, 2017 #
9 AM
Note
rhr:46 slept:7.5
Fun last week. Nice to mix it up a bit. The skiing uses different muscles slightly so I have unusual sore bits today but arms much better than last Tuesday. I did still decide to include it in my yearly goal totals. Speed and effort for me was about the same as running but less joint impact. Yet another weekend where I will travel, but it should have less impact on training.
Monday - Run to and from gympa + gympa
Tuesday - mostly rest, might get a small easy run. Doing the soup for after Tisdagsbana so I'm not really sure how the timing works yet
Wednesday - Wednesday night oing
Thursday - am easy run, pm intervals
Friday - am gym, pm easy run
Saturday - O-training
Sunday - Arriving in Dublin at about 10 so have all day to get out the hills.
Monday - Run to and from gympa + gympa
Tuesday - mostly rest, might get a small easy run. Doing the soup for after Tisdagsbana so I'm not really sure how the timing works yet
Wednesday - Wednesday night oing
Thursday - am easy run, pm intervals
Friday - am gym, pm easy run
Saturday - O-training
Sunday - Arriving in Dublin at about 10 so have all day to get out the hills.
5 PM
Running (road) 29:44 5.13 km (5:48 / km) +44m 5:33 / km
ahr:133 max:166 shoes: Asics Hyper Speed 6 2016
Run to gympa. Took a slightly different route to mix it up but it went badly. Very very icy in quite a few places. Felt good though.
Strength 44:26 [1]
shoes: Addidas indoor
Gympa. Noticed I haven't been to this in a while. Hip flexors pretty tight from the skiing but pushed through.
Running (road) 28:45 5.47 km (5:16 / km) +18m 5:11 / km
ahr:136 max:163 shoes: Asics Hyper Speed 6 2016
More major roads for the way home. Felt heavy for the first 5 mins but then got better and by the end I felt fantastic. Listening to a comedy on my podcast I was smiling and laughing away to myself looking like a mad man.
Sunday Jan 22, 2017 #
9 AM
XC Skiing long 2:28:42 21.86 km (6:48 / km) +99m 6:39 / km
ahr:135 max:157
Only time for one outing today so long it was. Did Gröna Milen first and didn't fall at all (except on one uphill when I stopped paying attention) and then branched off to a flat easier one which was nice with plenty of turns and good views to keep it interesting. When I finished that I spotted Gina through the trees on another path so cut across to her and joined her for Rådsjön Runt. That was nice but I was tired and did fall on a downhill. Took a little detour at one point that was fun.
8 PM
Note
Home much later than expected really as the other minibus lost the keys and we spent a long time looking for them. We had to leave that one behind and squeezed everyone into our bus (still only 8/9, but with skiis was a bit tight). Fun journey home though playing games.
Saturday Jan 21, 2017 #
10 AM
XC Skiing long 1:55:00 12.78 km (9:00 / km) +89m 8:42 / km
ahr:119 max:155
After sorting out some rental skis did a lap of Gröna Milen with Gina. Felt like I had some better technique than last weekend and Gina had watched a youtube video so had nice tips for me. Couple of falls in places where people had left the grooves or there were people standing on hills around a blind corner. Gina went to do some practice then and I did Golf Rundan. Fun morning.
2 PM
XC Skiing long 1:36:41 12.15 km (7:57 / km) +177m 7:25 / km
ahr:117 max:160
Wanted to do a loop up by the houses with Gina at first but it wasn't prepared really so we made our way down to the main area and did Hund & Pulka. A little bit easier technically than in the morning which was nice and started to feel like I got the flow. After going to the shop I then skiied back up to the lodge solo which was hard work.
Friday Jan 20, 2017 #
6 AM
Strength 40:11 1.73 km (2.6 kph)
ahr:116 max:152
The usual 45 mins + 3 mins core at the end as I have been bad about it of late.
3x10 squats 40kg
15 pull up lowers
3x10 deadlifts 60kg
3x15 shoulder shrugs with calf raises 2x16kg - all the lower weights were being used
3x10 split squats, 20kg
3x10 Single arm rows 10kg
3x10 squats 40kg
15 pull up lowers
3x10 deadlifts 60kg
3x15 shoulder shrugs with calf raises 2x16kg - all the lower weights were being used
3x10 split squats, 20kg
3x10 Single arm rows 10kg
Running (road) 20:09 3.25 km (6:12 / km)
ahr:128 max:135 shoes: Asics Hyper Speed 6 2016
Just easy on the treadmill for 20 mins after strength. Sun was nearly on it's way up when I left the gym!
Thursday Jan 19, 2017 #
9 AM
Note
rhr:48 slept:7.0
6 PM
Running (road) warm up/down 25:01 3.48 km (7:12 / km) +13m 7:04 / km
ahr:126 max:160 shoes: Inov8 Road-X 255
Warm up with Gina, Ross and two others to the start of the Flogsta loop. Small up and down at the start to wait for one of them. Roads were super icy but the pace felt relatively quick. Then drills and strides.
Running (road) intervals 39:06 7.75 km (5:03 / km) +49m 4:53 / km
ahr:160 max:173 shoes: Inov8 Road-X 255
3x5mins 2mins rest, 3x3mins 1min rest, 3x1min 1 min rest
Again a nice downward session. The 5 mins certainly built some lactic in the legs which made the later ones tough, especially since there was a decent enough climb on the first one. By the 3rd I was feeling tired. First loop that we did was again pretty icy so we modified it for the second lap. Worked out ok, but even the large salted paths were slippy and made the speed hard to hold. So the 3 minuters weren't really faster. The last 1 minutes though were on a nice gravel surface which felt super speedy.
Again a nice downward session. The 5 mins certainly built some lactic in the legs which made the later ones tough, especially since there was a decent enough climb on the first one. By the 3rd I was feeling tired. First loop that we did was again pretty icy so we modified it for the second lap. Worked out ok, but even the large salted paths were slippy and made the speed hard to hold. So the 3 minuters weren't really faster. The last 1 minutes though were on a nice gravel surface which felt super speedy.
Running (road) warm up/down 20:00 3.23 km (6:12 / km) +37m 5:51 / km
ahr:135 max:149 shoes: Inov8 Road-X 255
Cool down back to KG with Ross and the two ladies. Slower this time which I was happy for. Legs tired.
7 PM
Strength 5:00 [1]
Wednesday Jan 18, 2017 #
9 AM
Note
rhr:52 slept:9.0 (rest day)
Felt a bit rough after eating and drinking after the run last night. Made it home but was not feeling good and got straight into bed. That lasted about 20 mins before I had to dash to the bathroom to get sick. Not ideal. Felt better after though. Drinking too much too quickly after was the problem I think.
Hungry and thirsty this morning as a result. Glad a rest day was planned.
Hungry and thirsty this morning as a result. Glad a rest day was planned.
Tuesday Jan 17, 2017 #
9 AM
Note
rhr:44 slept:9.0
Bit of a cross training week! Legs and arms are sore after the weekend so a few days rest from skiing before a chunk more of it up North with Linne at the weekend. No real plan for that so we'll see what everyone is up to. Want to go for a run on Friday at some point so will have to see exactly the timing of things.
Monday - XC Skiing (done)
Tuesday - Tisdagsbana. Doing all of it.
Wednesday - rest
Thursday - intervals (I wonder what's in store this week?)
Friday - am gym + run, pm travelling to Orsa
Saturday - XC Skiing
Sunday - XC Skiing
Monday - XC Skiing (done)
Tuesday - Tisdagsbana. Doing all of it.
Wednesday - rest
Thursday - intervals (I wonder what's in store this week?)
Friday - am gym + run, pm travelling to Orsa
Saturday - XC Skiing
Sunday - XC Skiing
6 PM
O-training 2:11:48 **** 18.47 km (7:08 / km) +179m 6:48 / km
ahr:153 max:169 shoes: Inov 8 Oroc 2016 2
Tisdagsbana mostly solo. Started with late Ken but he flew off up a track and caught up with the group somewhere while I floundered in some green, like I was supposed to for a bit. Got close enough but never made it back to the group. Good to get a nice long night orienteering in by myself though. In places there were tracks but they weren't reliable so I did have to keep really good map contact. Got confused in the north end when there were some new buildings and scared myself by standing on a dog toy that squeaked. For the southern part I was slower. Felt tired but kept moving ok and only had one bad drift through some rocky green. Happy to get it done and it was nice to do it myself too in some ways.
Monday Jan 16, 2017 #
8 AM
Note
rhr:48 slept:8.5
9 AM
XC Skiing 1:49:49 9.21 km (11:56 / km) +142m 11:04 / km
ahr:122 max:152
Getting in some more practice before next weekend. This time I was terrible. So much worse that Gina when it was only her second time on any kind of skis and was flying around. Started by falling 4 times on the very first downhill in front of a group of kids in a lesson so they all skiied past me rolling on the ground. Just couldn't get the hang of it. It was like I was in snowboard mode or something. After skiing backwards down a hill and then falling on my face 3 times trying to walk up it, I finally kind of remembered what I was doing and got a bit back into the swing of it. Still wasn't confident but managed to have a physical challenge and it was good fun after that too.
Sunday Jan 15, 2017 #
Skiing (Snowboarding) 2:00:00 [1]
Snowboarded basically all day at Revard. Not sure how to log it.
Started off with plenty of tumbling but having watched a youtube video I had some idea of the progression to follow. The area was quiet and the lifts were not too aggressive so got loads of practice. In the afternoon an extra lift opened which led to a perfect slope for learning to turn so by the end of the day I was going pretty well I thought. Very enjoyable.
Started off with plenty of tumbling but having watched a youtube video I had some idea of the progression to follow. The area was quiet and the lifts were not too aggressive so got loads of practice. In the afternoon an extra lift opened which led to a perfect slope for learning to turn so by the end of the day I was going pretty well I thought. Very enjoyable.
Saturday Jan 14, 2017 #
11 AM
XC Skiing 1:45:01 7.51 km (14:00 / km) +111m 13:02 / km
ahr:117 max:183
First time on XC skiis. Learning classic. Trail on Le Revard were really nice though not that groomed due to fresh snow and it was falling the whole time too. Felt like I got the hang of it fairly quickly though never moved that fast. Didn't find it that physically tough so I was probably doing something wrong.
2 PM
Running (off-road) 38:02 5.74 km (6:37 / km) +288m 5:18 / km
shoes: VJ Falcon
Since I wasn't that tired I wanted to go for a run. Bit short on time though as had to meet Seamus in Decathlon so I did
WU: 5 mins
Uphill: 20 mins
Downhill: 10 mins
CD: 5 mins
Pushed hard for the uphill. Very deep snow too so made it extra hard. Just went up the trail towards the tunnel. Beautiful afternoon too as the sun had come out a little. Tried to hold the 2:1 ratio on the downhill which was extra fun and then jog back to the house.
WU: 5 mins
Uphill: 20 mins
Downhill: 10 mins
CD: 5 mins
Pushed hard for the uphill. Very deep snow too so made it extra hard. Just went up the trail towards the tunnel. Beautiful afternoon too as the sun had come out a little. Tried to hold the 2:1 ratio on the downhill which was extra fun and then jog back to the house.
Friday Jan 13, 2017 #
6 AM
Strength 47:00 [2]
rhr:47 slept:7.5 shoes: Inov8 Road-X 255
Up early for the gym. Quiet there except for a group of teenagers doing a lesson which sounds a lot worse than it was. Reverse session from last week. I'm planning to mix up the order to keep me on my toes. It does make it a bit more awkward to log though.
500m row warm up
15 pull up lowers
3x10 squats 40kg
3x15 shoulder shrugs with calf raises 2x12kg
3x10 split squats, 20kg
3x10 Single arm rows 8kg, 8 ,9
3x10 deadlifts 60kg
500m row warm up
15 pull up lowers
3x10 squats 40kg
3x15 shoulder shrugs with calf raises 2x12kg
3x10 split squats, 20kg
3x10 Single arm rows 8kg, 8 ,9
3x10 deadlifts 60kg
Thursday Jan 12, 2017 #
7 AM
Running (road) 28:22 5.12 km (5:32 / km) +23m 5:25 / km
ahr:138 max:157 rhr:48 slept:7.5 shoes: Inov8 X-Talon 2016
Easy pre breakfast to wake the legs up after the day off. Ground not terrible mostly but the bridges were sheet ice which was a bit of a nightmare.
Strength 5:00 [1]
6 PM
Running (road) warm up/down 15:19 1.04 km (14:39 / km) +15m 13:41 / km
ahr:108 max:135 shoes: Inov8 X-Talon 2016
Warm up with Ross and then Albin and Milos to the start. We decided to change the lap as it was super icy. I missed the strides and the jog to the start pf the intervals on my watch for some reason.
Running (road) intervals 43:10 8.99 km (4:48 / km) +47m 4:41 / km
ahr:156 max:175 shoes: Inov8 X-Talon 2016
Staricase to the basement. In minutes:
7,6,5,4 w 2 rest 3,2,1 w 1 rest 4x30s w 30s rest
Good session. Mentally relatively pleasant as you know the next one will be shorter every time. Worked hard and had some nice speed on the first two, helped by the slight downward trajectory of the road. Started to feel tough on the 5 mins when there was a bit more going on. Coming back then felt all uphill and the pace suffered. Had to work hard to keep form, but I concentrated on that and felt like I was flowing. Perhaps had a bit more in me on the 3 minutes but otherwise much happier with the body today. I feel the rest yesterday made this a much more useful session than when I do it tired.
7,6,5,4 w 2 rest 3,2,1 w 1 rest 4x30s w 30s rest
Good session. Mentally relatively pleasant as you know the next one will be shorter every time. Worked hard and had some nice speed on the first two, helped by the slight downward trajectory of the road. Started to feel tough on the 5 mins when there was a bit more going on. Coming back then felt all uphill and the pace suffered. Had to work hard to keep form, but I concentrated on that and felt like I was flowing. Perhaps had a bit more in me on the 3 minutes but otherwise much happier with the body today. I feel the rest yesterday made this a much more useful session than when I do it tired.
Running (road) warm up/down 9:32 1.53 km (6:14 / km)
ahr:132 max:139 shoes: Inov8 X-Talon 2016
Back to the club house. My right hand got really cold for some reason but a nice hot shower sorted that out.
Wednesday Jan 11, 2017 #
Note
(rest day)
Tuesday Jan 10, 2017 #
9 AM
Note
rhr:49 slept:9.0
Surprisingly tired
6 PM
Running (off-road) 7:44 0.98 km (7:54 / km) +16m 7:18 / km
ahr:123 max:148 shoes: Inov 8 Oroc 2016 2
Easy over to the start of Tisdagsbana. Pretty slushy out though the temperature was just beginning to drop below zero and things beginning to freeze.
O-training 1:10:29 [3] *** 12.28 km (5:44 / km) +127m 5:27 / km
shoes: Inov 8 Oroc 2016 2
Focus today was independence. I have been very lazy of late about actually reading my map when in the big group and I wanted to be able to continue at the same speed if everyone magically disappeared. Worked quite well and I really did pay a lot more attention when I had this on my mind. It was pretty easy orienteering for the most part though. On the other hand that meant it was also pretty fast. After hitting the big (icy, slushy) track at about 3k the pace just increased and it got pretty lined out before we went through the field to the south. That was as long as I lasted and then I swung off on the 12k version as per the plan. There were a few people ahead but not close enough for me to follow and I got to do my own orienteering. Little wobbly in one or two places but mostly pretty fine. After a bit my legs had recovered and I caught and past the group in front so I was then leading across Hågadalen. Didn't have much to give up the hill and then Killian caught me just before the track and the pace went up a bit for the finish too.
Enjoyed this a lot, which I haven't necessarily done with some of them recently. Felt better about myself going out with a plan and doing it.
Enjoyed this a lot, which I haven't necessarily done with some of them recently. Felt better about myself going out with a plan and doing it.
Monday Jan 9, 2017 #
9 AM
Note
rhr:48 slept:8.0
Monday - run to and from gympa
Tuesday - Tisdasgbana - probably won't go for the full 17k one given the weekend
Wednesday - rest
Thursday - am easy run, Intervals pm
Friday - morning gym + easy run, flying to France in the afternoon to visit Aix for the weekend. Probably not time in the evening for much
Saturday - The forecast for the morning isn't great but maybe afternoon skiing
Sunday - I imagine XC skiing and snowboarding and the lovely fresh snow
Tuesday - Tisdasgbana - probably won't go for the full 17k one given the weekend
Wednesday - rest
Thursday - am easy run, Intervals pm
Friday - morning gym + easy run, flying to France in the afternoon to visit Aix for the weekend. Probably not time in the evening for much
Saturday - The forecast for the morning isn't great but maybe afternoon skiing
Sunday - I imagine XC skiing and snowboarding and the lovely fresh snow
6 PM
Running (road) 52:19 9.93 km (5:16 / km) +32m 5:11 / km
ahr:138 max:155 shoes: Inov8 X-Talon 2016
Rockgympa was cancelled so I just went for roughly as long a run in one go instead of two. It was one of the days I was very grateful to the inventor of waterproof socks as it was about +2 which means melty snow. Tried to go to a bit new places so headed to Gränby first and did a lap of that before heading north in to new places. Not super interesting but new so fine. Got a bit lost though and somewhat confused about what direction I was going. Crossed Bärbyleden foolishly thinking it was Vattholmavägen and went the complete wrong direction for a while until I saw traffitc lights in the forest in the distance and realised where I was so headed home from there.
Strength 15:30
The usual daily plus the non jumpy bits of gympa because my ceiling is not high enough for that. HR got up for some of it.
Sunday Jan 8, 2017 #
4 PM
Running (road) warm up/down 31:11 3.84 km (8:08 / km)
ahr:121 max:155 shoes: Inov8 Road-X 255
A long warm up in IFU. Quite a few laps and then various drills and strides and dynamic stretches.
Running (road) intervals 24:55 5.1 km (4:53 / km)
ahr:163 max:181 shoes: Inov8 Road-X 255
Was supposed t0 be 10x 400m with 200m jog recovery but I only did 8. Started about probably a bit quick with Johanna and Killian, but was ok for 3. Toned it back a little on 4 and 5 but suffered a huge amount on the 6th. The problem with the indoor track is that there is nowhere for a good phlegmy spit so I skipped the 7th and nipped to the toilet. Joined back in for 8 which felt alright but again 9 was the end of me so I left it there. Probably not as healthy as I thought I was.
79, 79, 79, 83, 82, 86
82, 84
The lap distances are from the treadmill mode on my watch. It calculates it from the movement of my arm. It gets it about right for the recoveries but not so much for the active. Probably means something about my stride though I'm not sure what.
79, 79, 79, 83, 82, 86
82, 84
The lap distances are from the treadmill mode on my watch. It calculates it from the movement of my arm. It gets it about right for the recoveries but not so much for the active. Probably means something about my stride though I'm not sure what.
Running (road) warm up/down 9:11 1.24 km (7:23 / km)
ahr:131 max:139 shoes: Inov8 Road-X 255
Cool down laps with Johanna. Felt fairly fine running at lower intensities.
5 PM
Strength 50:00 [3]
Everyone was going to the gym so I reckoned I'd go along and see what the fuss was. (Albin single leg squatting 110kg is what it was)
3x10 something I don't know what it's called. Kinda like the olympic clean, except you start with the bar just below your knees and snap it up to your shoulders
3x10 squats 40kg, 50, 50 with 50m sprint after each set
3x10 calf raises 20kg, 30, 50
pulls ups and chin ups with leg raises
3x10 deadlifts 60kg, 60, 60
Core session led by Milos. Pretty damn tough it was too.
3x10 something I don't know what it's called. Kinda like the olympic clean, except you start with the bar just below your knees and snap it up to your shoulders
3x10 squats 40kg, 50, 50 with 50m sprint after each set
3x10 calf raises 20kg, 30, 50
pulls ups and chin ups with leg raises
3x10 deadlifts 60kg, 60, 60
Core session led by Milos. Pretty damn tough it was too.
Saturday Jan 7, 2017 #
9 AM
O-training 1:58:28 13.69 km (8:39 / km) +86m 8:24 / km
ahr:160 max:170 shoes: Asics Hyper Speed 6 2016
Long one in Nåsten with Albin, Jan, Milos and Johanna. A new fall of snow overnight that I hadn't anticipated made the cycle there interesting as the roads hadn't been cleared yet. It also made the orienteering a whole lot tougher running in about 8 inches of soft powder. Felt alright at the start and I was doing good independent map reading but I tired after about 6k. Caught back up when everyone made a mistake and stayed with them for a while but they got away when I fell in a hole. Was waited for a little and caught up again and stayed together until 21 where Jan, Johanna and I went direct to 34. Got through the last bit on mental will alone but falling into a marsh (they weren't frozen somehow) led to cold hands and a grim enough finish even if the sun had come out and it was a beautiful day. Worth it though not super happy with my physical shape. I won't do the long run tomorrow and will do the indoor track intervals instead.
The DOMS are real now.
The DOMS are real now.
Friday Jan 6, 2017 #
9 AM
Note
rhr:52 slept:7.5
Went for a walk before work. -18 out. Chilly enough.
5 PM
Strength 42:47 1.51 km (2.1 kph)
ahr:111 max:145 shoes: Asics Hyper Speed 6 2016
5 mins warm up spinning
3x10 deadlifts 30kg, 40, 40
3x10 Single arm rows 5, 8, 8
3x10 split squats, 10kg
3x15 shoulder shrugs with calf raises 10kg
3x10 squats 40kg, 30, 30
15 pull up lowers
Joined Friskis and Svettis which is pretty near. Nice gym and it was fairly friendly feeling. After spending time researching things and experimenting with what I was good at and what things I am weak at this was the session I came up with, though the weights I was guessing at the start. There was no assisted pull up machine so I had to make up something to do. I enjoyed this, especially as I wasn't under time pressure like I used to be in the mornings in Ben Dunne.
3x10 deadlifts 30kg, 40, 40
3x10 Single arm rows 5, 8, 8
3x10 split squats, 10kg
3x15 shoulder shrugs with calf raises 10kg
3x10 squats 40kg, 30, 30
15 pull up lowers
Joined Friskis and Svettis which is pretty near. Nice gym and it was fairly friendly feeling. After spending time researching things and experimenting with what I was good at and what things I am weak at this was the session I came up with, though the weights I was guessing at the start. There was no assisted pull up machine so I had to make up something to do. I enjoyed this, especially as I wasn't under time pressure like I used to be in the mornings in Ben Dunne.
Running (road) 35:06 6.52 km (5:23 / km)
ahr:148 max:162 shoes: Asics Hyper Speed 6 2016
On the treadmill in the gym. Wasn't too up for more -18 degrees to run in and I was in the gym anyway so treadmill it was. Took a few minutes to sort out the machine where I was running slowly then just sat at 4:58 pace before 5 mins of 6 min pace to cool down at the end. The treadmill had a nice feature where I could watch a video of running in random places. Picked California for variety but about 5 minutes in I felt like I recognised it. It was from beside General Sherman (the tree) where I was in ~2004. Tried to hold a higher cadence than normal and it felt good.
Thursday Jan 5, 2017 #
9 AM
Note
rhr:54 slept:7.5
Up early with Gina as she went to her exam. I spent the morning evaluating strength exercises to prepare for a trip to the gym tomorrow. What I learned was I need to do some stretching. Sunset is back to after 3pm since yesterday which is nice too.
6 PM
Running (off-road) 41:39 7.3 km (5:42 / km) +65m 5:28 / km
ahr:134 max:168 shoes: Inov8 X-Talon 2016
Cold out! -14 supposedly. Started with my buff over my face but it started to get a bit wet from breathing so I took it off. My beard then froze. Very pleasant run though, super clear starry sky with a solid moon combined with all the snow meant it was pretty bright so no problem going wherever with no torch. Fun running through the fresh snow.
Still not 100% but very close. Right choice not to go to hill intervals.
Still not 100% but very close. Right choice not to go to hill intervals.
Strength 5:00 [1]
ahr:87 max:111
Slight modification swapping squats out for vmo step ups each side.
Spent 15 mins stretching after.
Spent 15 mins stretching after.
Wednesday Jan 4, 2017 #
9 AM
Note
rhr:54 slept:8.0
Have decided to not charge my phone beside bed as I have become terrible at getting up. Thus today I went for watch alarm and then 5 minutes to take HR before phone alarm goes off in the next room. Should get a scales and then have all the boxes filled in.
6 PM
Running (road) 30:37 5.05 km (6:03 / km) +25m 5:55 / km
ahr:123 max:162 shoes: Inov8 X-Talon 2016
Woo! Finally a run in 2017 albeit a nice handy one. Nice to get out in the lovely fresh snow which should last for a while (-17 forecast for tomorrow). Felt a bit stuffy at the start but by the end was feeling top.
7 PM
Strength 5:00 [1]
Tuesday Jan 3, 2017 #
9 PM
Strength 5:00 [1]
Body felt like it was nearly ready to do things today so a short bit of strength and an easy run tomorrow in the fresh snow.
Monday Jan 2, 2017 #
10 AM
Note
slept:10.0 (sick)
After spending yesterday on the sofa and including a 1 hour nap during the day, still no real improvement today. Blegh.
Sunday Jan 1, 2017 #
Note
2016 review:
Biggest year in terms of km and hours. Very positive.
Some improvements in terms of competing, delivering at the selection races and alright at EOC.
Things to work on though with my WOC performance not being great and IOC wasn't brilliant either.
In terms of moving to Sweden it's been great so far. I think it is a fantastic opportunity to really fine tune my orienteering but I do have to pay attention to what I am doing and not just play it by ear. The Christmas period showed me how easy having a club doing things and a routine makes it and I have to be careful to still put in the work on those weeks.
2017 Year goals:
I already did a lot of this in October/November but didn't write it on AP, since that's when I usually start winter training. Also OK Linne ask you to fill in a form so I have that to go on
Competitions:
WOC - top 50 (this works out as 33% behind in long or 30% behind in Middle)
IOC - 1st
Jukola 2nd team
Process goals:
Physical:
Rockgympa + one other strength per week. 5 mins every training day
One hill focused session (e.g. intervals, backbana) per week (~50 in the year). This is a particular challenge of Uppsala
Intervals - 2 per week. Orienteering intervals can only count as 1 in pre season but 2 in competition season is ok. I'm still one of the slowest around and running loads of in the forest isn't going to fix that.
Technical:
Do an event analysis form after every race. I've made a lovely google drive folder for this so I can do it from anywhere.
>50% of technical training should have a focus on a particular technique or techniques
Running:
Probably not going to have a massive amount of time running road races but the following are times I would like to be able to hit
3k: 10:50
5k: 18:59
10k: 39:59
Half Marathon: run one - about 1:34 should be a reasonable goal I think
Lastly (but really firstly):
Get a coach
Notes:
To measure the process goals have created new activity types for each of these so I can quickly check if I am on track.
Also I have asked to work 80% so that will mean Friday's off. May take a few weeks to sort out
The WOC goal is interesting as it is a position but it is a relative measure as well and since I am training and racing against top guys I can see how progress is in the spring
Coach: I've been thinking about this for years and never done anything about it. The people are out there and I just have to go find them. I want someone who can look at my training from the outside and I can discuss training focus with.
Biggest year in terms of km and hours. Very positive.
Some improvements in terms of competing, delivering at the selection races and alright at EOC.
Things to work on though with my WOC performance not being great and IOC wasn't brilliant either.
In terms of moving to Sweden it's been great so far. I think it is a fantastic opportunity to really fine tune my orienteering but I do have to pay attention to what I am doing and not just play it by ear. The Christmas period showed me how easy having a club doing things and a routine makes it and I have to be careful to still put in the work on those weeks.
2017 Year goals:
I already did a lot of this in October/November but didn't write it on AP, since that's when I usually start winter training. Also OK Linne ask you to fill in a form so I have that to go on
Competitions:
WOC - top 50 (this works out as 33% behind in long or 30% behind in Middle)
IOC - 1st
Jukola 2nd team
Process goals:
Physical:
Rockgympa + one other strength per week. 5 mins every training day
One hill focused session (e.g. intervals, backbana) per week (~50 in the year). This is a particular challenge of Uppsala
Intervals - 2 per week. Orienteering intervals can only count as 1 in pre season but 2 in competition season is ok. I'm still one of the slowest around and running loads of in the forest isn't going to fix that.
Technical:
Do an event analysis form after every race. I've made a lovely google drive folder for this so I can do it from anywhere.
>50% of technical training should have a focus on a particular technique or techniques
Running:
Probably not going to have a massive amount of time running road races but the following are times I would like to be able to hit
3k: 10:50
5k: 18:59
10k: 39:59
Half Marathon: run one - about 1:34 should be a reasonable goal I think
Lastly (but really firstly):
Get a coach
Notes:
To measure the process goals have created new activity types for each of these so I can quickly check if I am on track.
Also I have asked to work 80% so that will mean Friday's off. May take a few weeks to sort out
The WOC goal is interesting as it is a position but it is a relative measure as well and since I am training and racing against top guys I can see how progress is in the spring
Coach: I've been thinking about this for years and never done anything about it. The people are out there and I just have to go find them. I want someone who can look at my training from the outside and I can discuss training focus with.
9 AM
Note
slept:8.0 (sick)
Up "early" for the annual sunrise walk. A lot less strenuous (and warmer!) than Tonlagee. Lungs were not happy about the small hill though. Nearly saw the sunrise and also got engaged. Good start to 2017 apart from the cold.