Training Log Archive: roarIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
9 AM
Note
slept:7.5 (rest day)
Tired today. Resting.
March just pipped February for most hours running in a month, and December by a decent amount for most kms. Time for some racing with rest before it to start in April.
March just pipped February for most hours running in a month, and December by a decent amount for most kms. Time for some racing with rest before it to start in April.
Thursday Mar 30, 2017 #
9 AM
Note
slept:9.0
5 PM
Running (road) warm up/down 22:01 3.3 km (6:41 / km) +13m 6:33 / km
ahr:109 max:151 shoes: Asics Hyper Speed 6 2016
Warmed up with Gina to the castle. Cold and overcast but not a terrible evening. Had pushed the leaving time earlier than originally planned in order to get back in time for burgers for Rassmus's bday. Did some drills and strides upon reaching the castle. I think my HR is reading consistently like 15bpm too low, anyway lots of the HR data is nonsense here.
Running (road) hills 38:21 5.82 km (6:35 / km) +197m 5:38 / km
ahr:138 max:169 shoes: Asics Hyper Speed 6 2016
Castle hill intervals. 4x long, 4x short
2:28, 2:44, 2:43, 2:43
1:10, 1:10, 1:09, 1:07
Solo efforts were always going to be a little slower. Was ok on the first one and tried to pace myself better than I usually do with the group. Still a solid leg burn. Then on the second there was suddenly a huge headwind for the last steep hard bit of the climb which was rough. By the 3rd the headwind was still there but now it had started snowing, with bits of hail mixed in. It was pretty grim. Got some form tips from Gina watching me and really focused on those on the last long one.
Moved to the shorter hill, as had always been the plan, but was super grateful for the tree shelter. Did these pretty well I thought. Holding form and speed nicely. Good work me.
2:28, 2:44, 2:43, 2:43
1:10, 1:10, 1:09, 1:07
Solo efforts were always going to be a little slower. Was ok on the first one and tried to pace myself better than I usually do with the group. Still a solid leg burn. Then on the second there was suddenly a huge headwind for the last steep hard bit of the climb which was rough. By the 3rd the headwind was still there but now it had started snowing, with bits of hail mixed in. It was pretty grim. Got some form tips from Gina watching me and really focused on those on the last long one.
Moved to the shorter hill, as had always been the plan, but was super grateful for the tree shelter. Did these pretty well I thought. Holding form and speed nicely. Good work me.
Running (road) warm up/down 15:38 2.69 km (5:49 / km) +5m 5:46 / km
ahr:125 max:137 shoes: Asics Hyper Speed 6 2016
Run home, with Gina at the start but she was having some pains so I ran ahead to get showered as time was a bit tight.
Wednesday Mar 29, 2017 #
6 AM
Running (road) warm up/down 5:51 1.04 km (5:36 / km) +3m 5:31 / km
ahr:141 max:158 slept:6.5 shoes: Asics Hyper Speed 6 2016
Run to the gym. Earlier than usual as I'm going to Stockholm for job things this morning.
Running (road) 8:26 [2] 1.41 km (5:59 / km) +4m 5:54 / km
shoes: Asics Hyper Speed 6 2016
Except I remembered the thing wrong and the gym doesn't open until 6:15. Ran some loop to bring me back at the right time and only had to wait 20s to get in. I did get to see a pretty spectacular sunrise though.
Running (road) 10:52 1.87 km (5:48 / km) +3m 5:45 / km
ahr:128 max:138 shoes: Asics Hyper Speed 6 2016
Except actually the building and swimming pool open at 6:15 and the gym is not own until 6:30. Ran up and down the Fyris. No sun out, just grey.
Strength 25:28
ahr:111 max:147 shoes: Addidas indoor
Only had time for an abridged session but kinda forgot half way through deadlift s so I reckoned I'd just do half and do something later. Should have done squats instead of split squats but ah well
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x20 split squats. Did these with kettle bells and walking up and down so 20 is 10 each leg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x20 split squats. Did these with kettle bells and walking up and down so 20 is 10 each leg
Running (road) warm up/down 4:16 0.85 km (5:01 / km) +4m 4:54 / km
ahr:140 max:147 shoes: Asics Hyper Speed 6 2016
Run home under a bit of time pressure now. Cold out.
6 PM
Running (off-road) warm up/down 5:35 0.99 km (5:40 / km) +10m 5:23 / km
ahr:116 max:144 shoes: Inov8 ORoc 2017
Easy short warm to to the start with Regina.
O-training 55:13 7.09 km (7:48 / km) +38m 7:35 / km
ahr:141 max:155 shoes: Inov8 ORoc 2017
OnsdagsDag? Training in Nåsten planned by Sam. Nice little course that I went slowly around. Legs felt heavy and I tried to focus on map reading and going through the process. Mostly good. Bit easier to understand the map going slowly but you do lose some of the agression to go straighter. Went for the marsh on 14 and that was bloody cold. Still like 70% frozen so when you did go through it was horrific.
Running (off-road) warm up/down 6:07 0.93 km (6:35 / km) +29m 5:41 / km
ahr:126 max:136 shoes: Inov8 ORoc 2017
Back to KG by myself. Legs feeling heavy.
Tuesday Mar 28, 2017 #
9 AM
Note
slept:8.5
6 PM
Running (road) warm up/down 18:46 2.09 km (9:00 / km) +15m 8:41 / km
ahr:126 max:168 shoes: Asics Hyper Speed 6 2016
Warm up and drills on Norbyspåret. Sunny still but much colder. Took off my jacket for intervals.
Running (road) intervals 37:04 7.06 km (5:15 / km) +57m 5:03 / km
ahr:155 max:173 shoes: Asics Hyper Speed 6 2016
4x( 3 min, 2 min, 1 min with 1 min rest) with 1 min extra rest between the second and third set.
Felt ok at first but recognised this would be a tough one so started easy and was way behind everyone. Built into it well and was solid for the 2s and 1s. Couldn't sustain speed on the 3s though and the hills on Norbyspåret were killing me. The other people who had run the long on Sunday seemed the same to be fair and I was ahead of Johanna for the 1s and most 2s.
Why oh why is my HR so low?
Felt ok at first but recognised this would be a tough one so started easy and was way behind everyone. Built into it well and was solid for the 2s and 1s. Couldn't sustain speed on the 3s though and the hills on Norbyspåret were killing me. The other people who had run the long on Sunday seemed the same to be fair and I was ahead of Johanna for the 1s and most 2s.
Why oh why is my HR so low?
Running (road) warm up/down 12:12 1.89 km (6:28 / km) +11m 6:17 / km
ahr:132 max:153 shoes: Asics Hyper Speed 6 2016
Cool down with the gang. Mostly chatting to Ross.
Monday Mar 27, 2017 #
9 AM
Note
slept:8.5
Some things to be learned from the weekend. Most positive has got to be the physical shape. Seemed very positive on Sunday even though I had done a decent amount of training before. Weeks look a bit different now without Tisdagsbana. Plan is to train away this week and take it easier in Ireland next week before the Swedish League.
Monday: 14k with J, gympa
Tuesday: intervals
Wednesday: am gym, pm o-training (daylight!) in Nåsten.
Thursday: am easy run, pm hill intervals
Friday: am gym + short easy
Saturday: am putting out controls for next week's training that I won't be around for, pm ?
Sunday: long distance training in Siggefora, then flying to Ireland in the evening
Monday: 14k with J, gympa
Tuesday: intervals
Wednesday: am gym, pm o-training (daylight!) in Nåsten.
Thursday: am easy run, pm hill intervals
Friday: am gym + short easy
Saturday: am putting out controls for next week's training that I won't be around for, pm ?
Sunday: long distance training in Siggefora, then flying to Ireland in the evening
5 PM
Running (road) 58:58 11.97 km (4:56 / km) +113m 4:42 / km
ahr:143 max:168 shoes: Asics Hyper Speed 6 2016
A run with Johanna, Ken, Nicole and Thibaut before gympa. Sam had fantastically opened the changing rooms so could leave our stuff there. Sun was out, 18 degress, t-shirt and shorts compulsory. I can't believe it's supposed to snow on Wednesday. We followed Johanna on some route she had picked out and I got to see a bit more of Uppsala in daylight which was nice. Felt mostly fine until near the end there was quite a bit of headwind and then one or two little hills where we pushed a little and I could feel yesterday in my legs. Very enjoyable.
Strength 30:00 [1]
shoes: Addidas indoor
Small bit late for the full gympa but got about half of the first half and the second half. Very sweaty upon arrival made the mat very slippery.
Sunday Mar 26, 2017 #
1 PM
Running (road) warm up/down 11:28 1.48 km (7:45 / km) +35m 6:55 / km
ahr:119 max:137 shoes: Inov8 ORoc 2017
Jog to the start. Taking it easy trying to warm up slowly. Got a few strides and drilly things in too. Feeling not trés bad really.
Orienteering race 2:07:35 **** 16.18 km (7:53 / km) +290m 7:14 / km
ahr:150 max:164 25c shoes: Inov8 ORoc 2017
Long distance IF Rigor dubbeln
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.
Saturday Mar 25, 2017 #
12 PM
Running (road) warm up/down 14:07 1.87 km (7:33 / km) +46m 6:43 / km
ahr:125 max:160 shoes: Inov8 ORoc 2017
Warm up to the start and some drills and strides. A deer ran through the start area when I was pinning my number on. It seemed a bit stressed. Poor thing.
Orienteering race 56:37 **** 6.75 km (8:23 / km) +174m 7:26 / km
ahr:153 max:167 shoes: Inov8 ORoc 2017
Middle distance in Gothenburg. IF Rigor/x dubbeln.
My worst race since moving the Sweden according to the ranking points. Seems about right. Huge climb to the start and I told myself to be sensible. 1 was good but then i dropped 1 Min on 2 by not going low enough. Got my head back together but there were people around and I started running quickly with then. Went ok for a bit but i fell off the train after 5 and head a super wobbly line to 6. 7 was just terrible. No attackpoint, never mind anything else on the leg and 5 mins gone. Thought I had already been to 8 in my wanderings but I was wrong. Worked out ok. Alright to 9 but confidence was bad and I really wasn't happy with my compass direction. The result was being inefficient. Bit better until 13. Told myself to read the map and that worked. Got lazy on 14 though and no attackpoint again cost me ~30s. Very distracted by people here. 15 grand but 16 was just silly. Missed it and spent maybe 45s standing by a rock on a slope trying to orient my map!?! Turned around and could see my control with Johanna punching itl!!?!?!!
Finished ok then. Realised I was being silly and paid attention.
Dunno what I was at. Have to read the map and pick the features. Attackpoints super important in the slightly vague control circles.
My worst race since moving the Sweden according to the ranking points. Seems about right. Huge climb to the start and I told myself to be sensible. 1 was good but then i dropped 1 Min on 2 by not going low enough. Got my head back together but there were people around and I started running quickly with then. Went ok for a bit but i fell off the train after 5 and head a super wobbly line to 6. 7 was just terrible. No attackpoint, never mind anything else on the leg and 5 mins gone. Thought I had already been to 8 in my wanderings but I was wrong. Worked out ok. Alright to 9 but confidence was bad and I really wasn't happy with my compass direction. The result was being inefficient. Bit better until 13. Told myself to read the map and that worked. Got lazy on 14 though and no attackpoint again cost me ~30s. Very distracted by people here. 15 grand but 16 was just silly. Missed it and spent maybe 45s standing by a rock on a slope trying to orient my map!?! Turned around and could see my control with Johanna punching itl!!?!?!!
Finished ok then. Realised I was being silly and paid attention.
Dunno what I was at. Have to read the map and pick the features. Attackpoints super important in the slightly vague control circles.
Running (road) warm up/down 9:03 1.13 km (8:00 / km) +23m 7:16 / km
ahr:108 max:131 shoes: Inov8 ORoc 2017
Cool down by myself berating my performance and trying to understand it. Got somewhere.
6 PM
O-training 45:48 **** 5.69 km (8:03 / km) +87m 7:29 / km
ahr:136 max:154 shoes: Inov8 ORoc 2017
A very nice daylight training on another area in Gothenburg.
Focus this evening was on concentration and doing my own thing. Went really well and I was happy with the physical and mental side. Really liked the area and the map which helped. Small miss on one leg when i switched off. Have to keep the focus on green/bad visibility. Didn't do the whole course again because long distance tomorrow.
Focus this evening was on concentration and doing my own thing. Went really well and I was happy with the physical and mental side. Really liked the area and the map which helped. Small miss on one leg when i switched off. Have to keep the focus on green/bad visibility. Didn't do the whole course again because long distance tomorrow.
Friday Mar 24, 2017 #
11 AM
O-training 1:17:11 **** 10.07 km (7:40 / km) +245m 6:50 / km
ahr:156 max:168 shoes: Inov8 ORoc 2017
Relay training with the club in Gothenburg. For me this was about the usual relay techniques, using people but not getting caught up with following or too high pace as the legs were tired enough. Went ok and I was still with the group when we regrouped at 4. I went off the back quickly enough on the next bit though but my orienteering was really solid. Cut from 10-14 then. Good to try out some other Swedish terrain again.
8 PM
O-training 1:14:33 ***** 9.27 km (8:03 / km) +121m 7:33 / km
ahr:145 max:166 shoes: Asics Hyper Speed 6 2016
Night relay training.
Legs still not fresh at the start so I let the very front of the group go but stayed with Oskar and Pontus. I was also in my runners as I had left my o shoes at the wrong accommodation. Some parts were really nice running and some not. Kind of built into it physically and started to feel quite good. On 6 though I never saw the tag and stood around looking for it. Everyone ran away then. Never found it and eventually continued. Got some nice solo flow then and feeling good before tomorrow.
Legs still not fresh at the start so I let the very front of the group go but stayed with Oskar and Pontus. I was also in my runners as I had left my o shoes at the wrong accommodation. Some parts were really nice running and some not. Kind of built into it physically and started to feel quite good. On 6 though I never saw the tag and stood around looking for it. Everyone ran away then. Never found it and eventually continued. Got some nice solo flow then and feeling good before tomorrow.
Thursday Mar 23, 2017 #
8 AM
Note
rhr:38 slept:9.0 (rest day)
All good numbers before the weekend :)
Wednesday Mar 22, 2017 #
6 AM
Running (road) warm up/down 5:29 [2] 0.94 km (5:51 / km) +1m 5:49 / km
shoes: Asics Hyper Speed 6 2016
Easy to the gym. Trying to keep it interesting. Went the other side of the block. Wow.
Strength 1:01:29 [1]
slept:7.0 shoes: Addidas indoor
Slightly heavier with the squats and lighter with the deadlifts today. Spent a bit of time farting around at the start looking for some bar clamp thingys.
500m row
3x10 squats 55kg
3x15 calf raises 65kg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x10 split squats 28kg
3x10 12kg one arm row, interleaved these with the split squats
Then about 5 mins of the usual core things
500m row
3x10 squats 55kg
3x15 calf raises 65kg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x10 split squats 28kg
3x10 12kg one arm row, interleaved these with the split squats
Then about 5 mins of the usual core things
Running (road) 30:40 [2] 5.23 km (5:52 / km) +26m 5:43 / km
shoes: Asics Hyper Speed 6 2016
Left the other side of Fyrishov and went west for the fun. It wasn't that fun. Found out that the huge fancy building is a school and then was in what felt like an industrial estate/construction area. Went north and then back along the usual path with a loop up the hill at the end. Took a while to get going but by the end I felt ok.
Tuesday Mar 21, 2017 #
6 PM
Running (road) warm up/down 14:10 2.43 km (5:49 / km) +38m 5:24 / km
ahr:147 max:168 shoes: Asics Hyper Speed 6 2016
Warm up to the start of intervals but that was very short so did a loop with Erik. That was too long and we missed the start of the drills so just did the last drills and the strides.
Running (road) warm up/down 29:53 [4] 5.68 km (5:16 / km) +89m 4:53 / km
shoes: Asics Hyper Speed 6 2016
6x 3mins 2mins rest
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though
Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though
Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!
Running (road) warm up/down 9:46 1.32 km (7:23 / km)
ahr:120 max:130 shoes: Asics Hyper Speed 6 2016
Cool down to the clubhouse with Gina and Ken, but that was too short so continued with Ken into Norbyskogen until Erik and Hilda came back and I turned with them while Ken continued.
Monday Mar 20, 2017 #
8 AM
Note
slept:8.0
Not the easiest easy week but not doing double sessions on Friday and Sunday made it feel much easier. Hard next week. Going to Gothenburg for a Tiomila training weekend.
Monday: gympa
Tuesday: intervals
Wednesday: am gym + easy run
Thursday: rest, traveling to Gburg. Long enough drive leaving at 16
Friday: am long distance route choice training. Pm night relay training with local clubs
Saturday: am middle distance race, pm momentslingor whatever that is. Loops of some kind?
Sunday: long distance comp before driving home.
Monday: gympa
Tuesday: intervals
Wednesday: am gym + easy run
Thursday: rest, traveling to Gburg. Long enough drive leaving at 16
Friday: am long distance route choice training. Pm night relay training with local clubs
Saturday: am middle distance race, pm momentslingor whatever that is. Loops of some kind?
Sunday: long distance comp before driving home.
5 PM
Running (road) 16:33 2.77 km (5:59 / km) +44m 5:32 / km
ahr:140 max:159 shoes: Asics Hyper Speed 6 2016
Short and easy before gympa. Did a little lap of barkbana with an excursion to Kung Björns Hög. Pretty muddy up there.
6 PM
Strength 45:00 [1]
shoes: Addidas indoor
Gympa. Felt good today. It helps not having been in the gym yesterday!
Sunday Mar 19, 2017 #
12 PM
Running (road) tempo 1:31:16 17.76 km (5:08 / km) +89m 5:01 / km
ahr:139 max:171 slept:8.5 shoes: Asics Hyper Speed 6 2016
Wasn't really sure what I wanted to do today. In the end went for this kind of long progression run style thing. Tried to start at 5:30/km and increase by 10s per km until 3:50. Went along the river on a lovely sunny day. Very pleasant with a slight headwind on the way south. Took my HRM a while to catch up it seems. Was going by the pace on my watch but it was really variable so had mixed success., especially in the city centre. 4:20 was where it started to feel tough, but 4:10 was hard. Probably largely to do with the variablility of my pace on it. Apparently the city centre has some uphill and that's where the 4:00 was supposed to be. Also was the only time I got stuck at traffic lights and there were lots of people sitting out in the sun so that didn't happen. Tried for the 3:50 anyway and started ok but the slope coming up after the railway punished me. I could feel the lactic in my legs a lot here. Took an easy km then, followed by 1 last hard one.
After all that was done I did 5 tiimes up the Röbospår hill for some hill training before going home. Felt alright on these. They were the length that the lactic kicked in just as I got to the summit.
Enjoyed this. It was a nice way of breaking up the kilometres, though it was pretty hard. Doing the slight uphill at the end was pretty punishing.
After all that was done I did 5 tiimes up the Röbospår hill for some hill training before going home. Felt alright on these. They were the length that the lactic kicked in just as I got to the summit.
Enjoyed this. It was a nice way of breaking up the kilometres, though it was pretty hard. Doing the slight uphill at the end was pretty punishing.
Saturday Mar 18, 2017 #
10 AM
Running (off-road) warm up/down 15:12 2.28 km (6:41 / km) +40m 6:08 / km
ahr:130 max:166 shoes: Inov8 ORoc 2017
Jog to the start of intervals with a big crowd. Got to chat to a few people. Feeling good and the forest was looking really well in the sunshine and no snow!. Did two strides before the start too.
O-training 40:18 **** 5.5 km (7:20 / km) +11m 7:15 / km
ahr:158 max:168 spiked:18/19c shoes: Inov8 ORoc 2017
O-intervals in Nåsten
Big crowd out. I tried to go out not too hard at the start. I was on one of the longer gaffles so came in nearish the back but that was fine. The later finishers started earlier on the second so got a pull as Albin came past, but otherwise I was very good on this one. On the 3rd I started to feel tired, took a little more rest but came to the end not long before the first group started. Mistake on 16 meant I didn't finish it before the rest started the last one and I did it with Pontus. 16 was silly, was watching Olle and not relally the map. Kind of knew we were left but decided that it matched up. Otherwise my orienteering was on point, maybe could be a little straight on some legs (11, 18). Happy with that if not so much my legs. Good fun though.
Big crowd out. I tried to go out not too hard at the start. I was on one of the longer gaffles so came in nearish the back but that was fine. The later finishers started earlier on the second so got a pull as Albin came past, but otherwise I was very good on this one. On the 3rd I started to feel tired, took a little more rest but came to the end not long before the first group started. Mistake on 16 meant I didn't finish it before the rest started the last one and I did it with Pontus. 16 was silly, was watching Olle and not relally the map. Kind of knew we were left but decided that it matched up. Otherwise my orienteering was on point, maybe could be a little straight on some legs (11, 18). Happy with that if not so much my legs. Good fun though.
Running (off-road) warm up/down 15:37 2.44 km (6:24 / km) +37m 5:57 / km
ahr:131 max:139 shoes: Inov8 ORoc 2017
Pretty tired jog back to KG, mostly with Pontus and Anders.
8 PM
Running (road) 24:29 3.79 km (6:27 / km) +11m 6:22 / km
ahr:124 max:171 shoes: Asics Hyper Speed 6 2016
Easy in the evening to help Gina get out. Felt good. Nice evening out too. Via the shop on the way home.
Friday Mar 17, 2017 #
6 AM
Running (road) 6:22 1.04 km (6:06 / km) +3m 6:01 / km
ahr:145 max:161 slept:7.0 shoes: Asics Hyper Speed 6 2016
Easy over to Fyrishov. Tired at first but woke up quickly enough. Tried a little shortcut but there was a fence. Hopped it anyway.
Strength 51:06
ahr:110 max:144 shoes: Addidas indoor
3x10 split squats 24kg
3x10 12kg one arm row, interleaved these with the split squats
3x10 deadlift 80kg
3x15 calf raises 60kg
3x10 squats 50kg
3x10 lat pull downs 35kg, 40, 40
Then about 5 mins of the usual core things
3x10 12kg one arm row, interleaved these with the split squats
3x10 deadlift 80kg
3x15 calf raises 60kg
3x10 squats 50kg
3x10 lat pull downs 35kg, 40, 40
Then about 5 mins of the usual core things
Running (road) 21:17 3.28 km (6:29 / km) +23m 6:16 / km
ahr:125 max:150 shoes: Asics Hyper Speed 6 2016
Post gym easy run, checking some hittaut potential points for control placement. Again legs stiff at first but loosened up quickly. Very pleasant out. Even the hill over Bärbyleden is almost ice free
Thursday Mar 16, 2017 #
9 AM
Note
slept:8.0
5 PM
Cycling 25:14 [2]
shoes: Serious Rockville
6 PM
Running (road) warm up/down 19:16 [2] 2.39 km (8:04 / km) +17m 7:48 / km
shoes: Asics Hyper Speed 6 2016
Warm up to the start of intervals, then a bit more because that wasn't enough before drills and strides.
Running (road) intervals 34:59 [4] 7.2 km (4:51 / km) +44m 4:43 / km
shoes: Asics Hyper Speed 6 2016
4x 6min 3 min rest
tough one. Probably started a bit quick but felt good on the first one. Pontus drafted something fierce and it was all headwind, though downhill. 2nd a bit tougher and was with Inga and Johanna too. Number 3 killed me once we got the hill. I was with Johanna but then dropped like a stone. Told myself I would only do 3 mins of the last one to get me started on it. After 3 mins we were up most of the hill and turned into the wind. Johanna is unfortunately useless as a wind blocker for me. Finished the last minute strongly.
tough one. Probably started a bit quick but felt good on the first one. Pontus drafted something fierce and it was all headwind, though downhill. 2nd a bit tougher and was with Inga and Johanna too. Number 3 killed me once we got the hill. I was with Johanna but then dropped like a stone. Told myself I would only do 3 mins of the last one to get me started on it. After 3 mins we were up most of the hill and turned into the wind. Johanna is unfortunately useless as a wind blocker for me. Finished the last minute strongly.
Running (road) warm up/down 11:14 [2] 1.77 km (6:21 / km)
shoes: Asics Hyper Speed 6 2016
Cool down the Erik to KG but that wasn't enough so a little extra.
7 PM
Cycling 20:46 [1]
shoes: Serious Rockville
Wednesday Mar 15, 2017 #
Note
slept:8.0
5 PM
Cycling 22:37
ahr:109 max:133 shoes: Serious Rockville
Cycle to Håga. My phone was supposed to be telling me the directions but it didn't seem to do the business and had to turn around at one point. The last hill I noticed but otherwise pretty handy.
6 PM
Running (road) warm up/down 11:30 1.61 km (7:09 / km) +16m 6:49 / km
ahr:124 max:161 shoes: Inov8 ORoc 2017
Warm up in Håga, first with a jacket on and then back to the finish to take it off before going to the start. Felt quite heavy at first but after a few minutes the body started to wake up and I the feeling improved! Might be recovering a bit. Bit of tightness in the right hamstring to watch out for.
O-training 39:50 ***** 5.83 km (6:50 / km) +27m 6:41 / km
ahr:159 max:171 spiked:11/11c shoes: Inov8 ORoc 2017
Helklubstraining Night
Livelox
Winsplits
Focus today for me was on the control circle. I also wanted to be efficient between the controls but mostly to slow down and allow myself to read into the feature. Started well and caught Lisa on 1. Was a little wobbly on the way to 2 in the marshes when I needed to be more confident and stay straight. I slowed a lot in the circle as I was a bit unsure but stuck to the plan and went to the hill in order to find the control. I was very confused about the direction to 3 then for some reason and lost time standing at 2 orienting my map. Tried to pick nice running lines for 3 and it seemed ok, then nice and straight for 4. I took what had happened on 2 and tried to learn from it and keep running for 5. Got a bit stuck in some rocks. The open marsh I hadn't expected and came left a bit too early but was reading the features and took the control well, though just behind Assar. Good for 6, with lots of help. Straight and agressive for 7 and it went well. Came a bit left to catch the path and did that perfectly. Wasn't 100% on where I was for some bits but did find the craggy hill. Mats passed and dropped me on the path then. I caught him back up with nice line into the re-entrant and the control. Attacked leaving 7 well but got pulled a bit by Mats and came the wrong side of the marsh. He stopped on the hill with the rock but I kept going and got it nicely. Start of 9 was good, looking for good running but came a little too left after the big boulder, Mats passed me with a straighter line and then I was behind punching it. Went for the straight again for 10 but should have gone left. Bit rough in spots. Worked hard to the finish then.
I completed the objective of the session well, getting all of the controls first time in the way I intended once in the circle (you could argue about 2, but I did what I needed to given I was unsure). For the first time in a while I also felt good which was really nice!
Livelox
Winsplits
Focus today for me was on the control circle. I also wanted to be efficient between the controls but mostly to slow down and allow myself to read into the feature. Started well and caught Lisa on 1. Was a little wobbly on the way to 2 in the marshes when I needed to be more confident and stay straight. I slowed a lot in the circle as I was a bit unsure but stuck to the plan and went to the hill in order to find the control. I was very confused about the direction to 3 then for some reason and lost time standing at 2 orienting my map. Tried to pick nice running lines for 3 and it seemed ok, then nice and straight for 4. I took what had happened on 2 and tried to learn from it and keep running for 5. Got a bit stuck in some rocks. The open marsh I hadn't expected and came left a bit too early but was reading the features and took the control well, though just behind Assar. Good for 6, with lots of help. Straight and agressive for 7 and it went well. Came a bit left to catch the path and did that perfectly. Wasn't 100% on where I was for some bits but did find the craggy hill. Mats passed and dropped me on the path then. I caught him back up with nice line into the re-entrant and the control. Attacked leaving 7 well but got pulled a bit by Mats and came the wrong side of the marsh. He stopped on the hill with the rock but I kept going and got it nicely. Start of 9 was good, looking for good running but came a little too left after the big boulder, Mats passed me with a straighter line and then I was behind punching it. Went for the straight again for 10 but should have gone left. Bit rough in spots. Worked hard to the finish then.
I completed the objective of the session well, getting all of the controls first time in the way I intended once in the circle (you could argue about 2, but I did what I needed to given I was unsure). For the first time in a while I also felt good which was really nice!
Cycling 21:50
ahr:104 max:122 shoes: Serious Rockville
Home the intended way. Pleasant cycle. So warm out, in a relative sense.
8 PM
Strength 10:00 [1]
Tuesday Mar 14, 2017 #
9 AM
Note
slept:8.0
Few sore bits this morning.
6 PM
Running (off-road) warm up/down 9:01 1.42 km (6:20 / km) +15m 6:01 / km
ahr:134 max:161 shoes: Inov8 ORoc 2017
Warm up to the start of Tisdagsbana. Actually on time for once which was great. Legs a bit sore in some places but feeling alright.
O-training 1:21:41 ** 12.5 km (6:32 / km) +131m 6:12 / km
ahr:150 max:165 shoes: Inov8 ORoc 2017
Tisdagsbana Ö
Relatively easy pace at the start and that lasted quite long. I had a chat with Hilda early on about what the plan was and we decided to not take the early 14k cut off but stay with the group and cut off later. In the forest I was feeling good and the pace was nice but when we hit a road after 7.5k I was out the back. Anyway stayed with the main pack until the road at 9k and then let them fly away up the road. Jepser was behind us so we waited for him and did the last bit together. I navigated for this part... Caught Oskar then as well.
Nice to take it a bit easier. Also I ran with no gloves!!!!
Relatively easy pace at the start and that lasted quite long. I had a chat with Hilda early on about what the plan was and we decided to not take the early 14k cut off but stay with the group and cut off later. In the forest I was feeling good and the pace was nice but when we hit a road after 7.5k I was out the back. Anyway stayed with the main pack until the road at 9k and then let them fly away up the road. Jepser was behind us so we waited for him and did the last bit together. I navigated for this part... Caught Oskar then as well.
Nice to take it a bit easier. Also I ran with no gloves!!!!
Monday Mar 13, 2017 #
9 AM
Note
slept:8.5
Easier week planned. Last week wasn't perfect but still obviously quite tired. Next week will be tough again then with A trip to Gotehnburg. I'm working Paddy's day and taking it as a holiday Friday week for that. My easy weeks often suffer from not doing anything when I should do something so the plan is to do the organised training but take shorter/easier options.
Monday: Gympa
Tuesday: Last Tisdagsbana of the season! I'll do 14k I think
Wednesday: all club training, long is only 5k which is perfect
Thursday: Intervals
Friday: am gym, pm easy
Saturday: long easy run
Sunday: Morning orienteering - I'd like to do a control pick
Monday: Gympa
Tuesday: Last Tisdagsbana of the season! I'll do 14k I think
Wednesday: all club training, long is only 5k which is perfect
Thursday: Intervals
Friday: am gym, pm easy
Saturday: long easy run
Sunday: Morning orienteering - I'd like to do a control pick
6 PM
Strength 44:09 [1]
ahr:103 max:134 shoes: Addidas indoor
Had a very late meeting in work and hounded it to gympa on the bike. Made it with time to spare somehow. Felt good today which was nice. Fantastic weather out too which was great on the cycle. Solid flyby
Sunday Mar 12, 2017 #
9 AM
Running (off-road) intervals 1:21:26 13.26 km (6:08 / km) +251m 5:37 / km
ahr:140 max:163 shoes: Inov8 X-Talon 2016
Morning hills time. Didn't really want to do sprinting and I have done a lot of orienteering recently so I felt it was a good time to work on my weakness! Went to Tunåsen and did 2 laps of something I made up as I went the first time, with inspiration from one Gina set for me before. Was tough enough and I had a good time. Felt decent which was nice.
4 PM
Running (road) warm up/down 19:33 1.61 km (12:11 / km)
ahr:124 max:154 shoes: Asics Hyper Speed 6 2016
On the indoor track with Ross and Jesper Kullin. There was like an open day for kids at the same time so there were loads of kids about but they were mostly doing field things. There were 2 doing stuff on the track though so we ran in lanes >=2. Ross led us on a short warm up for here and then some drills and strides. Different sort of tiredness in my legs than last time when I had DOMS.
Running (road) intervals 33:43 6.8 km (4:57 / km) +1m 4:57 / km
ahr:156 max:170 shoes: Asics Hyper Speed 6 2016
800m, 1000m, 1200m all with 200m recovery, (6x 400m on 2 min cycle), 400 recovery, 200m
Felt alright for the first 400 of the first 800 but the mornings session quickly caught up with me. That's fair. A decent bit behind Jepser and Ross for the first three then. The 6x400 was super tough then as I was being slow and doing ~93s and thus getting very little rest. It caught up with me after 3. Managed it though which was strong and I had something left for the last one of them. The last 200 I felt great for and flew around it as we took a long recovery before it and I do seem to be recovering really well at the moment which is really good. Fun session and glad I changed to doing this.
2:59, 3:55, 4:55
1:33, 1:34, 1:32, 1:37, 1:37, 1:35
34
Felt alright for the first 400 of the first 800 but the mornings session quickly caught up with me. That's fair. A decent bit behind Jepser and Ross for the first three then. The 6x400 was super tough then as I was being slow and doing ~93s and thus getting very little rest. It caught up with me after 3. Managed it though which was strong and I had something left for the last one of them. The last 200 I felt great for and flew around it as we took a long recovery before it and I do seem to be recovering really well at the moment which is really good. Fun session and glad I changed to doing this.
2:59, 3:55, 4:55
1:33, 1:34, 1:32, 1:37, 1:37, 1:35
34
Running (road) warm up/down 14:51 [0] 1.55 km (9:34 / km) +1m 9:32 / km
shoes: Asics Hyper Speed 6 2016
Some cool down laps before Ross left and hit headed to the gym with Jesper. Recovering very well I think.
Strength 56:49
ahr:110 max:145 shoes: Asics Hyper Speed 6 2016
Gym with Jesper. Tired but felt like I had some power for some so that was good. Mostly leg stuff an a bit disorganised really. There were some pull up lowers thrown in there too somewhere.
2x5 deadlift 60kg
2x10 deadlift 70kg, 60
2x10 arm jerky things that also use your legs a little 20kg, 30kg
3x10 squats 50kg
3x15 calf raises 50kg
3x10 split squats 25kg
Then I set up the vault on the straight track and did 4 before, 4 between and 8 after
3x10 10kg one arm rows
Then about 4 mins of some core
2x5 deadlift 60kg
2x10 deadlift 70kg, 60
2x10 arm jerky things that also use your legs a little 20kg, 30kg
3x10 squats 50kg
3x15 calf raises 50kg
3x10 split squats 25kg
Then I set up the vault on the straight track and did 4 before, 4 between and 8 after
3x10 10kg one arm rows
Then about 4 mins of some core
Saturday Mar 11, 2017 #
10 AM
Running (off-road) warm up/down 11:59 1.65 km (7:16 / km) +7m 7:07 / km
ahr:129 max:154 shoes: Inov8 ORoc 2017
Warm up from the Sigtuna club house to the start. Hadn't been sure about clothes before but went with jacket in the end. It was a beautiful sunny day but cold. Felt right once I was in the shade of the forest. Did some dynamics but not too organised or structured really.
Orienteering race 1:08:41 **** 9.76 km (7:02 / km) +103m 6:41 / km
ahr:162 max:170 spiked:14/17c shoes: Inov8 ORoc 2017
Testlopp in Sigtuna
Livelox
Winsplits
Race Analysis
Idea of today was a bit of a test of how everyone's form is before the spring relays start. Since there was snow still it wasn't explicitly a selection race because of tracks. I started poorly, feeling good and confident but overly so and didn't read the circle properly for 1 and 2. Got my head back and took 3 well. Some good orienteering then from me, except for 7 which was hesitant and bad lines. Later part, top focus mostly and some nice clean controls. Looking at Livelox I was mostly consistent in my distance behind except for on hills, confirming I need to work on it.
Jan ran a solid time of 52 to win it that people were impressed with. For me my %behind was actually decent. A lot better than Portugal which is nice. Physical feeling was better though not still not perfect. I think keep up the work this weekend and a bit easier next week will have me in good stead. Bit more positivity.
Livelox
Winsplits
Race Analysis
Idea of today was a bit of a test of how everyone's form is before the spring relays start. Since there was snow still it wasn't explicitly a selection race because of tracks. I started poorly, feeling good and confident but overly so and didn't read the circle properly for 1 and 2. Got my head back and took 3 well. Some good orienteering then from me, except for 7 which was hesitant and bad lines. Later part, top focus mostly and some nice clean controls. Looking at Livelox I was mostly consistent in my distance behind except for on hills, confirming I need to work on it.
Jan ran a solid time of 52 to win it that people were impressed with. For me my %behind was actually decent. A lot better than Portugal which is nice. Physical feeling was better though not still not perfect. I think keep up the work this weekend and a bit easier next week will have me in good stead. Bit more positivity.
Running (off-road) warm up/down 14:40 1.2 km (12:11 / km) +12m 11:36 / km
ahr:57 max:183 shoes: Inov8 ORoc 2017
Cool down lap of the skiing tracks. GPS wouldn't get satellites for ages. Then I forgot to stop it when I got back. Oops.
6 PM
Running (road) 27:01 4.28 km (6:19 / km) +43m 6:00 / km
ahr:128 max:158 shoes: Asics Hyper Speed 6 2016
Easy in the evening to move the legs and keep some blood flow. Left half-way through the England Scotland match after it was clear there was no upset going to happen. Just did a lap of the lit track and enjoyed it. Snow largely gone but icy in a few places. I told myself I'm allowed chocolate cake for dessert when I train more that two hours in a day so this helped with that too :)
7 PM
Strength 10:00 [1]
Same as Thursday morning.
Friday Mar 10, 2017 #
8 AM
Note
Got up in the morning to go for a run to the gym but my knee was not in a happy place. Did some test exercises and they were sore, definitely would not cope well with weight. Another rest day it seems, though I will aim for some strength in the evening. Not totally sure what the issue is. The banh was more at the top of the shin bone but now the pain seems to be more behind the knee. It's a bit similar to what I was getting last summer so it may be that I can just run through it and work on rehab. The tightness of my left hip is probably not helping in this regard. In any case it's not helping my mood.
Thursday Mar 9, 2017 #
7 AM
Running (road) 35:14 5.76 km (6:07 / km) +37m 5:55 / km
ahr:128 max:151 slept:7.0 shoes: Inov8 X-Talon 2016
Easy in the morning before breakfast. Snowy out and having some fun running through it in places. Nice and soft. Was going to head south but then realised I would be heading that way later for hills so changed to a different south and then a loop. Knee seems ok but it was for sure the right decision not to run yesterday.
8 AM
Strength 10:00 [1]
calf lowers
VMO step ups
squats
core stuff
press ups
VMO step ups
squats
core stuff
press ups
6 PM
Running (road) warm up/down 31:35 4.46 km (7:05 / km) +45m 6:45 / km
ahr:109 max:161 shoes: Inov8 X-Talon 2016
Warm up down to the castle. Spent a long time trying to decide what was the best shoe choice. Lots of slush out, but only in places and mostly on roads. Thus went for the x-talons. Seemed to be correct.
Met Johanna, Hilda and Ross at the castle and it seemed like it would be a small group. We did a test lap to check the conditions and more people did arrive then by the time we did the drills.
Met Johanna, Hilda and Ross at the castle and it seemed like it would be a small group. We did a test lap to check the conditions and more people did arrive then by the time we did the drills.
Running (road) hills 3:45 [4] 0.68 km (5:32 / km) +29m 4:33 / km
shoes: Inov8 X-Talon 2016
Running (road) hills 42:54 6.84 km (6:16 / km) +150m 5:39 / km
ahr:137 max:171 shoes: Inov8 X-Talon 2016
Castle hill intervals. With a longer recovery than normal because the usual downhill was an ice fest so we just came back down the same way. First one is seperate due to usual HRM monitor issues.
Group was alright sized in the end. Started by sticking with Hilda as Johanna is faster than me on the hills. That went alright for the first two but my legs were burning something fierce. On number 3 I felt my pace had dropped and I was really working hard to keep moving. By the top of the hill my legs were on fire but on the flat bit I could open up pretty well. That trend continued except Hilda stopped after 4. Kate stopped then too, who had been just behind me.
2:33, 2:33, 2:39, 2:40, 2:42, 2:42
"Cooled down" to the river with 2 guys and then went my own way for the "flying kilometre", ie 3 mins on flat. I was happy with how I felt on this actually and managed an alright pace of 3:58 considering I had just done hill intervals.
Went to a bad place psychologically during this session. Really struggled to stay positive, but actually kept the time consistent at the end. Combined with my feeling in Portugal and on Tisdagsbana I haven't recovered mentally from that as I write this the day after. Unfortunately they were about 20s slower than in the autumn with a longer rest today. My thoughts that I'm not good at hills just seemed to be getting worse and worse to the point where I was wondering what's the point of trying to do hills. Looking at my HR graphs (i'm glad I took the time to fix my watch) I'm probably just tired.
To take a positive spin, on the flat I was ok, and I was recovering quite quickly from the hill efforts to be able to run on the flat.
Group was alright sized in the end. Started by sticking with Hilda as Johanna is faster than me on the hills. That went alright for the first two but my legs were burning something fierce. On number 3 I felt my pace had dropped and I was really working hard to keep moving. By the top of the hill my legs were on fire but on the flat bit I could open up pretty well. That trend continued except Hilda stopped after 4. Kate stopped then too, who had been just behind me.
2:33, 2:33, 2:39, 2:40, 2:42, 2:42
"Cooled down" to the river with 2 guys and then went my own way for the "flying kilometre", ie 3 mins on flat. I was happy with how I felt on this actually and managed an alright pace of 3:58 considering I had just done hill intervals.
Went to a bad place psychologically during this session. Really struggled to stay positive, but actually kept the time consistent at the end. Combined with my feeling in Portugal and on Tisdagsbana I haven't recovered mentally from that as I write this the day after. Unfortunately they were about 20s slower than in the autumn with a longer rest today. My thoughts that I'm not good at hills just seemed to be getting worse and worse to the point where I was wondering what's the point of trying to do hills. Looking at my HR graphs (i'm glad I took the time to fix my watch) I'm probably just tired.
To take a positive spin, on the flat I was ok, and I was recovering quite quickly from the hill efforts to be able to run on the flat.
Running (road) warm up/down 8:20 [2] 1.28 km (6:31 / km) +5m 6:23 / km
shoes: Inov8 X-Talon 2016
Cool down home from the railway bridge. Tried mixing it up a bit for interest. Feeling grand on the flat really.
Wednesday Mar 8, 2017 #
9 AM
Note
slept:7.0
Apparently one of the falls I took yesterday involved banging my knee (of course my left) (at least I assume that's what it was) and it is now swollen and sore. Only realised late last night as it wasn't sore until after lying down for a while when I got home. Iced it once I realised there was a problem and ice and Voltaren rub today. Given my history with left knee bangs I will not run today even though I really want to :(
10 PM
Note
Got a decent amount of foam rolling in this evening. My whole left side is tight apparently, got a bit of a bang on my left hip too. Also used the time to make a nice roast pork. Who knew roasting brussels sprouts was a thing?
Tuesday Mar 7, 2017 #
6 PM
O-training 2:04:53 *** 18.67 km (6:41 / km) +143m 6:27 / km
ahr:148 max:167 shoes: Inov8 ORoc 2017
Tisdagsbana Å
Fresh snow falling, though it was more like light rain that would freeze on contact with things. Wasn't super cold though. Pace was slower starting off as some of the really fast people are still away. Was at the front briefly but didn't really want to be which was probably not the best given today was a day I could be. The ground was mostly actually really nice, the snow was soft and fluffy and not heavy going. The problem was it was super slippery on any icy bits. I fell about 5 times in total, one of which was quite spectactular. Stayed with the front group for most of the way but came unstuck at the 15k mark. The pace had lifted along the road a bit earlier. Wasn't too far behind though and could see them the whole time. Never really read my map though and mostly just followed the lights and tracks in the snow.
Fresh snow falling, though it was more like light rain that would freeze on contact with things. Wasn't super cold though. Pace was slower starting off as some of the really fast people are still away. Was at the front briefly but didn't really want to be which was probably not the best given today was a day I could be. The ground was mostly actually really nice, the snow was soft and fluffy and not heavy going. The problem was it was super slippery on any icy bits. I fell about 5 times in total, one of which was quite spectactular. Stayed with the front group for most of the way but came unstuck at the 15k mark. The pace had lifted along the road a bit earlier. Wasn't too far behind though and could see them the whole time. Never really read my map though and mostly just followed the lights and tracks in the snow.
Monday Mar 6, 2017 #
9 AM
Note
slept:8.0
Back to normal. Feeling good after a proper rest day. It's quite different to have one on a non-working day. The weekend I will review when I get more info about the project sprint thing. I would like to go to the indoor track though on Sunday if possible. Have now written something about all the POM days too. In terms of review, February was the second most km of running and most hours of running for me ever, despite injury. POM helped a lot with this!
Monday: run to + from gympa
Tuesday: Tisdagsbana (17.5k)
Wednesday: Night-o in Nåsten. Doing middle
Thursday:am easy, pm hill intervals with the club
Friday: am gym + easy run, pm rest before relay test!
Saturday: am relay test. Club race to see form before the relays start in the spring. This is followed by a meeting to chat about the spring program of relays. pm easy
Sunday: project sprint, am sprint intervals, post lunch microsprint, pm sprint course
Monday: run to + from gympa
Tuesday: Tisdagsbana (17.5k)
Wednesday: Night-o in Nåsten. Doing middle
Thursday:am easy, pm hill intervals with the club
Friday: am gym + easy run, pm rest before relay test!
Saturday: am relay test. Club race to see form before the relays start in the spring. This is followed by a meeting to chat about the spring program of relays. pm easy
Sunday: project sprint, am sprint intervals, post lunch microsprint, pm sprint course
5 PM
Running (road) 28:38 5.11 km (5:37 / km) +41m 5:24 / km
ahr:118 max:162 shoes: Asics Hyper Speed 6 2016
Easy run to Gympa. Left 1 minute after sunset so it was still bright which was lovely! Snow on the ground but it hasn't really frozen so this was very pleasant.
Strength 44:13
ahr:139 max:163 shoes: Addidas indoor
Rockgympa
Ross decided to mix it up and move away from the winter 2017 program and did a random one from sometime in 2016. It was a bit interesting not knowing what song was coming next. This felt quad intensive which is good for me. Long planks too and I found them tough. Otherwise feeling good though.
Ross decided to mix it up and move away from the winter 2017 program and did a random one from sometime in 2016. It was a bit interesting not knowing what song was coming next. This felt quad intensive which is good for me. Long planks too and I found them tough. Otherwise feeling good though.
Running (road) 28:33 5.44 km (5:15 / km) +19m 5:09 / km
ahr:142 max:162 shoes: Asics Hyper Speed 6 2016
Run home. Started with company but they didn't have far to go so it was for <5 mins. Did about 10 mins a bit quicker in the middle for fun and because it's downhillish. Nice evening if a bit chilly.
Sunday Mar 5, 2017 #
Note
(rest day)
Woke up with a slightly sore throat and given the feeling yesterday when running I decided to listen to my body and give it a rest. Properly did nothing today and it was great.
Saturday Mar 4, 2017 #
10 AM
Running (road) warm up/down 9:21 1.3 km (7:11 / km) +14m 6:49 / km
ahr:121 max:139 shoes: Inov8 ORoc 2017
Easy warm up in the falling snow from the cars to the start of intervals. Relatively warm at 0 degrees so at least the snow wasn't already melting.
O-training intervals 57:20 **** 7.13 km (8:02 / km) +23m 7:55 / km
ahr:151 max:169 spiked:20/21c shoes: Inov8 ORoc 2017
O-Intervals in Hammarskog
Still lots of people in Portugal so I reckoned I'd be near the front. Focus today, as always in o-intervals, was high speed map reading. On the first one I felt okay and really understanding the map. Nice flow but didn't have a kick at the end to stay in the leading group to the finish.
Took the road option at the start of the 2nd which was about the same and again was with the group until the last control when they sped away. After the last bit along the road here I was thinking I was pretty tired. We waited a bit then for Olle G as he had disappeared but never came back.
Third one I felt ok for about 200m and then I realised just how tired I was. On this one then I started to think about my legs a big more and made a total mess of 14 which left me even further behind everyone.
Probably should have skipped number 4 but I suffered on.
On the last one I decided to start slower to have more in the end but that didn't work and just everyone was gone sooner so I was a good bit behind by the end. Body totally spent.
Still lots of people in Portugal so I reckoned I'd be near the front. Focus today, as always in o-intervals, was high speed map reading. On the first one I felt okay and really understanding the map. Nice flow but didn't have a kick at the end to stay in the leading group to the finish.
Took the road option at the start of the 2nd which was about the same and again was with the group until the last control when they sped away. After the last bit along the road here I was thinking I was pretty tired. We waited a bit then for Olle G as he had disappeared but never came back.
Third one I felt ok for about 200m and then I realised just how tired I was. On this one then I started to think about my legs a big more and made a total mess of 14 which left me even further behind everyone.
Probably should have skipped number 4 but I suffered on.
On the last one I decided to start slower to have more in the end but that didn't work and just everyone was gone sooner so I was a good bit behind by the end. Body totally spent.
Running (road) warm up/down 3:06 0.46 km (6:48 / km) +4m 6:31 / km
ahr:140 max:155 shoes: Inov8 ORoc 2017
Very short cool down. Totally spent.
Friday Mar 3, 2017 #
10 AM
Note
rhr:46 slept:8.5
Plan to get me until next Monday.:
Friday: Easy in the evening
Saturday: am o-intervals, pm hills
Sunday: am intervals, pm easy
Friday: Easy in the evening
Saturday: am o-intervals, pm hills
Sunday: am intervals, pm easy
6 PM
Running (road) 46:39 8.03 km (5:48 / km) +40m 5:40 / km
ahr:135 max:166 shoes: Asics Hyper Speed 6 2016
Easy run in the evening with some podcast. Body felt pretty tired, lack of sleep feeling from yesterday mostly, but it was good to get out. Warm enough out, like 5 degrees and no snow so not hugely different to the last day in Portugal! Did a solid foam rolling session with some TV later on then.
Thursday Mar 2, 2017 #
2 PM
Note
slept:4.0 (rest day)
Back in Uppsala. Lot of writing to do. Stayed in a hostel in Lisbon that contained a man whose snoring rivals Finn. He also was pretty serious on the aftershave. Also the bed was very moist. 4 hours is generous. Direct flight back was much nicer than the double on the way out.
All of the maps are uploaded now. The race reports are in progress. Having no real internet really got me behind.
Overall happy with how the body held up, if not overly joyous about the performances. Small bit of tightness at the top of the right hamstring so I'll take it a bit easier tomorrow but otherwise good. I wanted a good run on the WRE day and was happy with how I delivered (relatively) when I wanted to. As usual my uphill was my biggest weakness and raw speed. However the terrain was not the most suited to me so I am not too disappointed. I had tired legs every day as I was doing a lot of training so I think with more rest I could be better. Hard to know exactly though. At least now I know where I am and what needs to be done in the next few months.
All of the maps are uploaded now. The race reports are in progress. Having no real internet really got me behind.
Overall happy with how the body held up, if not overly joyous about the performances. Small bit of tightness at the top of the right hamstring so I'll take it a bit easier tomorrow but otherwise good. I wanted a good run on the WRE day and was happy with how I delivered (relatively) when I wanted to. As usual my uphill was my biggest weakness and raw speed. However the terrain was not the most suited to me so I am not too disappointed. I had tired legs every day as I was doing a lot of training so I think with more rest I could be better. Hard to know exactly though. At least now I know where I am and what needs to be done in the next few months.
Wednesday Mar 1, 2017 #
11 AM
Running (road) warm up/down 7:33 1.32 km (5:43 / km) +26m 5:12 / km
ahr:145 max:164 shoes: Inov8 ORoc 2017
"Jog" up the road with Ken and Niklas and Simon caught up at the end. Felt rough but got better as I went on.
O-training 7:25 1.24 km (6:00 / km)
ahr:152 max:162 shoes: Inov8 ORoc 2017
O-training 58:22 **** 6.9 km (8:27 / km) +195m 7:25 / km
ahr:144 max:165 spiked:17/20c shoes: Inov8 ORoc 2017
O-intervals with Ken and Niklas.
I was pretty good as long as there was not too much uphill. I did a silly thing resetting my watch so I could do laps so had to do a strange thing with the quickroute. 2nd on the first one. Mistake on 6 put me down a bit on the 2nd. Lost tons of time up to 10 but Niklas missed on 12 so 2nd again. Massive mistake on 14 was stupid. Just didn't even look at my compass. Was pretty wrecked but no excuse. Pulled it back on the last one after the fog rolled in, made it quite special) and went straight for 19 when the others went left. 2nd again.
Good fun on a damp misty morning but was not looking forward to putting on the same trousers again this afternoon!
I was pretty good as long as there was not too much uphill. I did a silly thing resetting my watch so I could do laps so had to do a strange thing with the quickroute. 2nd on the first one. Mistake on 6 put me down a bit on the 2nd. Lost tons of time up to 10 but Niklas missed on 12 so 2nd again. Massive mistake on 14 was stupid. Just didn't even look at my compass. Was pretty wrecked but no excuse. Pulled it back on the last one after the fog rolled in, made it quite special) and went straight for 19 when the others went left. 2nd again.
Good fun on a damp misty morning but was not looking forward to putting on the same trousers again this afternoon!
3 PM
O-training 1:28:40 **** 9.74 km (9:06 / km) +415m 7:30 / km
ahr:133 max:154 spiked:16/19c shoes: Inov8 ORoc 2017
Multitechnique in the afternoon
After lunch in some random restaurant in Aguiar Da Beira put back on the filthy wet trousers and socks from the morning and did the last training of this trip to Portugal. Jogged to the start with Milos and Simon and they went ahead on the first loop. I took it easy and Rasmuss passed me on the way to 6. The contours only area was super fun, with nice views over the valley and quite runnable, though the big slope was super slippery open rock which was kinda sketch. Especially when you ran down it and then got caught in brambles. Solid orienteering from me mostly. The bit across the slope (14-18) was rougher and then down to 19 was not very fast, despite what the map says. Then it was time to go hard which I didn't execute very well. Straight lines were ok but I wasn't very good at turning. Good finish to the camp.
After lunch in some random restaurant in Aguiar Da Beira put back on the filthy wet trousers and socks from the morning and did the last training of this trip to Portugal. Jogged to the start with Milos and Simon and they went ahead on the first loop. I took it easy and Rasmuss passed me on the way to 6. The contours only area was super fun, with nice views over the valley and quite runnable, though the big slope was super slippery open rock which was kinda sketch. Especially when you ran down it and then got caught in brambles. Solid orienteering from me mostly. The bit across the slope (14-18) was rougher and then down to 19 was not very fast, despite what the map says. Then it was time to go hard which I didn't execute very well. Straight lines were ok but I wasn't very good at turning. Good finish to the camp.