Training Log Archive: roarIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
8 PM
Running (road) 59:21 11.93 km (4:59 / km) +17m 4:56 / km
ahr:137 max:166 shoes: New Balance Vazee
15' easy, 25' steady, 20 easy
Was pretty tired feeling after a long day at a conference for work, standing and networking is tiring. Low motivation but got out and was grand. Went out poolbeg way towards south wall this time. However unlike yesterday it was dark and evening time. Coupled with it being Halloween and thus meeting a parade, there being lots of people out in dark places doing shady things, fireworks and my chosen route made this a bit uncomfortable for most of the easy parts. Didn't really sell Dublin as somewhere to live again. The effort was good though. Felt nice and smooth, getting rid of a few cobwebs and bang on target pace.
Was pretty tired feeling after a long day at a conference for work, standing and networking is tiring. Low motivation but got out and was grand. Went out poolbeg way towards south wall this time. However unlike yesterday it was dark and evening time. Coupled with it being Halloween and thus meeting a parade, there being lots of people out in dark places doing shady things, fireworks and my chosen route made this a bit uncomfortable for most of the easy parts. Didn't really sell Dublin as somewhere to live again. The effort was good though. Felt nice and smooth, getting rid of a few cobwebs and bang on target pace.
Monday Oct 30, 2017 #
7 AM
Running (road) 1:01:19 11.87 km (5:10 / km) +5m 5:09 / km
ahr:137 max:169 shoes: New Balance Vazee
Woke up really early for no reason and felt really awake. Thought about it a little but then decided why not just go for my run now as sure what else could I do, breakfast at the hotel wasn't to start for another hour. Headed north with a great sunrise over the sea, that was totally photo worthy had I brought my phone. Tide was in which makes the Clontarf waterfront much more pleasant. Went as far as the Bull wall and turned around. Few people still out in their halloween costumes, but generally very quiet on the bank holiday.
Sunday Oct 29, 2017 #
10 AM
Running (off-road) 51:01 7.6 km (6:43 / km) +309m 5:35 / km
ahr:126 max:173 shoes: Inov8 X-Talon 2016
"60 mins easy" with a lot of liberty on interpreting what that means. People were doing hills on Sunnersta so I went down for to be sociable. It was cold today, even started snowing a bit. Did the warm up then did 4 reps easy, as much as that's possible on a ski slope, then after the 5th & 6th did a longer loop along the top of the ridge and back down a different way, timing it perfectly to join back to the cool down. Johanna wanted to do 40s fast and I was up for that, but we only did 20s cause people were tired.
Quick drive home before bus to the airport then.
Quick drive home before bus to the airport then.
10 PM
Note
For some reason was in business class on the flight over. Lounge in Arlanda with free food, free food on plane. Nice. Then steak dinner with Ruth and Don so a top afternoon/evening.
Saturday Oct 28, 2017 #
10 AM
O-training 1:11:05 *** 10.9 km (6:31 / km) +101m 6:14 / km
ahr:144 max:169 spiked:9/9c shoes: Inov8 X-Talon 2016
Met up with people who were doing a long o-training from KG and tagged along for a bit. At the start didn't really look at my map a lot, was mostly seeing how the forest was for running. Aside from it was ridiculously wet, I was grand. Flattened myself on the little bridge out of KG which is going to break one of these days but no damage done to me anyway. By no. 3 in the forest was feeling good and when Rasmuss sped up for the middle distance style bit I led the group through there, pretty well I felt.
I cut off then with Johanna and Kate, nearly drowned Kate in an unexpectedly deep puddle, then let them do some more controls while I ran back. Shoulder/upper back got a bit tired from holding the map up so tried to swap map hands for the way back. Some super sketcky wooden bridge parts had me walking (note wrong shoe choice) but otherwise a pleasant run back, apart from being cold maybe.
I cut off then with Johanna and Kate, nearly drowned Kate in an unexpectedly deep puddle, then let them do some more controls while I ran back. Shoulder/upper back got a bit tired from holding the map up so tried to swap map hands for the way back. Some super sketcky wooden bridge parts had me walking (note wrong shoe choice) but otherwise a pleasant run back, apart from being cold maybe.
Friday Oct 27, 2017 #
7 AM
Running (road) 18:55 3.27 km (5:47 / km) +19m 5:37 / km
ahr:131 max:166 shoes: New Balance Vazee
Warm up run to Ekeby Friskis. Got my password reset too so maybe I can actually book trainings in the future. Cold this morning.
Cycling (indoor) 1:00:02
ahr:126 max:163
Who knows what this was. I used the stationary bike in Ekeby Friskis as my free Zwift subscription ran out today. I was also a bit curious about the power numbers I've been seeing. Far less comfortable than my actual bike. The resistance settings were also quite a pain, have to cycle through them for ages to attempt intervals. I did a series of different things trying to find the right thing to get the HR up and not be horrendously annoying. The last bit seemed to work quite well I think. Power numbers way higher than other things report so I'll look into that. The last part was like 1min@350W, 1min@120
Running (road) 16:26 3.03 km (5:25 / km)
ahr:127 max:141 shoes: New Balance Vazee
Cool down run home. Legs felt good.
Thursday Oct 26, 2017 #
8 AM
Note
slept:7.0
6 PM
Running (road) 46:17 8.62 km (5:22 / km) +88m 5:06 / km
ahr:132 max:164 shoes: New Balance Vazee
New insoles today. Quite nice. Very dark and wintry, wet leaves everywhere but I was very much enjoying being outside still. Not super sure of where I was in Flogsta but got out of it grand in the end. Got into a nice rhythym by the end too.
Wednesday Oct 25, 2017 #
Note
slept:8.0 (injured)
6 PM
Running (road) 32:45 5.99 km (5:28 / km) +27m 5:21 / km
ahr:119 max:146 shoes: New Balance Vazee
Easy 30. Bit higher pace than the last few days. Started with Gina for the way out and then faffed around at the far end a bit then came back by myself. Felt excellent. HR is a bit nonsense. Had swapped out the battery for using in my cadence sensor for cycling and had a lot of problems getting it back in. Plan not to tick the injured box tomorrow.
Tuesday Oct 24, 2017 #
8 AM
Note
slept:8.0 (injured)
Improving constantly. First day not on painkillers/anti-inflamatories.
5 PM
Running (road) 27:49 [1] 4.39 km (6:20 / km) +36m 6:05 / km
shoes: New Balance Vazee
Easy with Gina again. Over to Stabby in the dying light as the street lights turned on. Taking it easy mostly and having a nice chat. Stopped briefly in the shop too. Had a little lift of the pace near the end for a proper test and I'm happy now that I can run again. Maybe a few more days before orienteering to be safe.
10 PM
Note
Plan for the rest of the week:
Wed: 30 easy
Thur: 45 ready
Fri: turbo session, maybe 25/35
Sat: 50 easy
Sun: 60 easy. Probably head to Sunnersta for some variation. Flying to Ireland in the afternoon then.
Wed: 30 easy
Thur: 45 ready
Fri: turbo session, maybe 25/35
Sat: 50 easy
Sun: 60 easy. Probably head to Sunnersta for some variation. Flying to Ireland in the afternoon then.
Monday Oct 23, 2017 #
8 AM
Note
slept:6.5 (injured)
Back still very stiff in the morning but I feel like I can test running again today. I'll do that this evening and hold off on planning until then.
1 PM
Running (road) 10:16 [1] 1.53 km (6:42 / km) +5m 6:36 / km
shoes: New Balance Vazee
Went for an easy back tester at lunch. Jogged around the block with Gina who was testing her hamstring. Even though it started to rain it was very pleasant. Running very easy seemed fine but still quite an awareness of the back is there. It will be another 2 more days or so before I feel good orienteering and doing hard running sessions I'd imagine but significant progress.
5 PM
Cycling 40:32 14.56 km (2:47 / km) +173m 2:38 / km
ahr:128 max:159 shoes: Cannondale CAAD8
More time on the turbo. Don't mind it too much really but a fan would be great. Legs tired from cycling efforts of the last few days. Did a kind of random attacks session which was a bit interesting.
Sunday Oct 22, 2017 #
10 AM
Cycling 59:48 14.17 km (4:13 / km) +341m 3:46 / km
ahr:134 max:170 (injured) shoes: Cannondale CAAD8
Another Zwift session. Back was super stiff getting up but this loosend it up nicely. I started with a Step FTP test (supposedly 166W but I wasn't feeling fresh) and when that was done after like 15 mins of effort took a bit of a rest before the first 2 steps again twice, then did ~175W for 90s with 60s rest and ~12 mins cool down.
Legs felt tired from having cycled for the last two days. Good tough sesison.
Legs felt tired from having cycled for the last two days. Good tough sesison.
Saturday Oct 21, 2017 #
1 PM
Cycling intervals 1:01:40 13.97 km (4:25 / km) +412m 3:51 / km
ahr:138 max:165 (injured) shoes: Cannondale CAAD8
Cross training workout. 15 mins easy then 30 mins of 20s hard, 40s easy then 15mins easy. Little tired in the morning from beers and late night but had a solid lie in and was grand by time I did the training. Got a turbo tyre to not wear out my outdoor one.
This was tough, really hurt the legs, nice HR profile. Had some support from Regina at times which was helpful :) Very sweaty. Again back was fine cycling but has been stiff throughout the day.
This was tough, really hurt the legs, nice HR profile. Had some support from Regina at times which was helpful :) Very sweaty. Again back was fine cycling but has been stiff throughout the day.
Friday Oct 20, 2017 #
11 AM
Note
slept:7.0 (injured)
Physio this morning. No spine issues. Inflammation is the real problem, good news. Still quite sore but recommendation is the have as much blood flow as possible and anti inflammatory drugs.
1 PM
Cycling 59:30 13.85 km (4:18 / km) +181m 4:02 / km
ahr:110 max:161 shoes: Cannondale CAAD8
Using 7 free days of Zwift again. Had a bit low pressure in the back wheel and it wore out my tyre a bit more than it should have which is a bit annoying. Positive is my back felt good doing it. In fact it got progressively better the entire time and was feeling good afterwards. This was basically a tester session and I just gradually increased the effort to see how I reacted.
Thursday Oct 19, 2017 #
11 AM
Note
slept:9.0 (injured) (rest day)
Doctor this morning and got referred to a physio. Big improvement overnight really and I can at least walk around without being super sore so that's good. Planned rest day anyway. Looking at what was a similar injury in Feb, I was back running fully in 2 weeks but a slightly earlier attempt than was probably wise set me back slightly. We'll see.
Wednesday Oct 18, 2017 #
6 AM
Strength 1:02:19 1.2 km (1.2 kph) +3m
ahr:106 max:138 slept:8.0 (injured) shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60
3x6 calf raises 80, 80, 85
3x6 deadlifts 80
1x30s each leg bosu ball balance
Very slow shuffle home
Slight change this week to doing 3x6 instead of 3x5. Reduced the squat weights with the intention of being a bit easier on my back when getting lower. Got through all the deadlifts feeling great until the very last rep, halfway through I started to congratulate myself mentally for a session well done and lost all form resulting in some serious pain in my back. The same as happened in February, but not as instantaneously sharp. Seemed ok once I dropped the bar down and did my balances but jogging home I was super super sore so I mostly walked really. Bit stupid of me but we'll see how this develops.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60
3x6 calf raises 80, 80, 85
3x6 deadlifts 80
1x30s each leg bosu ball balance
Very slow shuffle home
Slight change this week to doing 3x6 instead of 3x5. Reduced the squat weights with the intention of being a bit easier on my back when getting lower. Got through all the deadlifts feeling great until the very last rep, halfway through I started to congratulate myself mentally for a session well done and lost all form resulting in some serious pain in my back. The same as happened in February, but not as instantaneously sharp. Seemed ok once I dropped the bar down and did my balances but jogging home I was super super sore so I mostly walked really. Bit stupid of me but we'll see how this develops.
10 PM
Note
Didn't work, stayed on the sofa mostly. Very sore just constantly. Not super happy with myself.
Tuesday Oct 17, 2017 #
6 AM
Running (road) 41:02 6.91 km (5:56 / km) +92m 5:34 / km
ahr:130 max:163 slept:6.5 shoes: New Balance Vazee
Pre breakfast easy, though it felt pretty hard. Went to Stabby and around the elljusspår twice. It was dark :( Made a little interesting by the thunderstorm that started half way through so I got very wet.
6 PM
Running (road) warm up/down 21:11 2.92 km (7:15 / km) +12m 7:07 / km
ahr:103 max:164 shoes: New Balance Vazee
Warm up to the castle. Double dark run today, winter is closing in. Feeling better than this morning anyway. Drills and strides when I got there.
Running (road) hills 40:04 6.65 km (6:01 / km) +164m 5:22 / km
ahr:143 max:172 shoes: New Balance Vazee
Castle hills
2:25?, 2:24, 2:26, 2:31, 2:46, 2:41
Wasn't feeling energetic before these but psyched myself up for it. Watch was weird and wouldn't start the first one at first. Tried to stay near Johanna which I managed the first 3. 4 I was suffering near the top of the steep but. 5 was a bit of a death march from quite early on but I pushed on for 6. I felt like I was on the right side of actually running on the hill which I haven't been of late. Definite improvement.
Then a fast 3mins to feel speedy, nicely working with Johanna until the lights when I turned. 3:37/k so did feel fast :)
2:25?, 2:24, 2:26, 2:31, 2:46, 2:41
Wasn't feeling energetic before these but psyched myself up for it. Watch was weird and wouldn't start the first one at first. Tried to stay near Johanna which I managed the first 3. 4 I was suffering near the top of the steep but. 5 was a bit of a death march from quite early on but I pushed on for 6. I felt like I was on the right side of actually running on the hill which I haven't been of late. Definite improvement.
Then a fast 3mins to feel speedy, nicely working with Johanna until the lights when I turned. 3:37/k so did feel fast :)
Running (road) warm up/down 14:54 2.5 km (5:58 / km)
ahr:124 max:131 shoes: New Balance Vazee
Cool down home. Very convenient end point have me exactly 15 mins home. Tired but not wrecked.
Monday Oct 16, 2017 #
8 AM
Note
Nice solid week. Pretty happy with that. Calf got much better when I started doing eccentric raises again.
Mon: run to + rockgympa + innebandy
Tues: am 40, pm castle hill intervals
Weds: am gym, pm norbyskogen oing
Thurs: rest
Fri: 13 mile progression, as before but with another mile of pace increases
Sat: am gym pm 60 mins easy.
Sun: 100 mins easy incl Oktoberracet
Mon: run to + rockgympa + innebandy
Tues: am 40, pm castle hill intervals
Weds: am gym, pm norbyskogen oing
Thurs: rest
Fri: 13 mile progression, as before but with another mile of pace increases
Sat: am gym pm 60 mins easy.
Sun: 100 mins easy incl Oktoberracet
5 PM
Running (road) 23:30 4.26 km (5:31 / km) +47m 5:13 / km
ahr:131 max:162 shoes: New Balance Vazee
Easy to gympa on what was an amazingly mild evening. Getting darker in the evenings now but managed some light. Somehow managed to be a bit late despite having a day off due to storm Ophelia. What you ask? Yes, as I work for an Irish University I was expressly told to not do any work today. Also Fionn suffered a power cut so there wasn't much I could have been doing anyway.
Strength 43:52
ahr:113 max:149
Usual gympa, well a few differences thrown in. Felt pretty tired.
Floor Hockey 22:06
ahr:117 max:163 shoes: Asics Hyper Speed 6 2016
Short one to be in time for the earlier bus home. This gave more time to sort out Christmas flights in the evening.
Sunday Oct 15, 2017 #
11 AM
Running (road) 1:47:27 19.9 km (5:24 / km) +142m 5:13 / km
ahr:128 max:169 shoes: New Balance Vazee
Long run with tempo. Went down by the river as far as Sunnersta then back up via Gula stigen to Rosendals then through Stadskogen and home. Gina came with me on her bike on a lovely sunny morning and it was great. The river path was perfect for this. Gula Stigen was not great, bit muddy and rooty so I got away from her. Stopped to tell some guy where to find hittaut maps just before the tempo part. Felt tough today. First 15 mins were ok. Ground it out until about minute 22 but then loosened up for the last bit which was positive. Calf felt good today too.
Saturday Oct 14, 2017 #
10 AM
Strength 1:13:54 1.2 km (1.0 kph)
ahr:106 max:149 slept:9.0 shoes: Asics Hyper Speed 6 2016
Saturday morning gym. Had a nice lie in today. Quite needed to be honest. Had a bit bigger bowl of muesli than intended but it wasn't a problem :)
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 55, 55 55
3x5 cleans 40, 45, 40
3x5 one leg squat lunges 55, 55, 55 these are always tough
Some one leg box jumps
bosu ball balancing
6 min row
Run home
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 55, 55 55
3x5 cleans 40, 45, 40
3x5 one leg squat lunges 55, 55, 55 these are always tough
Some one leg box jumps
bosu ball balancing
6 min row
Run home
4 PM
Running (road) 1:10:41 13.04 km (5:25 / km) +64m 5:17 / km
ahr:128 max:162 shoes: New Balance Vazee
Easy evening run in the lovely setting sun. Feeling pretty tired since the gym and it took a while to get my legs moving. Good few people or with breast cancer ribbons. One barefoot guy. The path under Vattholmvägen is closed for resurfacing again which is a pain. Didn't even last a year, poor form. Worked out the railway past gamla Uppsala is now in a tunnel and the old one will probably become a part which will be nice.
Friday Oct 13, 2017 #
10 AM
Running (road) tempo 1:33:45 19.2 km (4:53 / km) +121m 4:44 / km
ahr:139 max:169 shoes: New Balance Vazee
12 mile tempo.
Headed north to start and it was a challenge keeping the pace as slow as it was meant to be at first. Some guy passed me out and I had to let him go. Followed him down what looked like a much more pleasant route than I had planned though it ended in running through a field. In Stenhagen I seemed to have to work quite hard for the pace, but felt good. I think the trees were messing with the GPS. Crossed over the 55 and took an old horse trail to get to Banvallen. This coincided with the 4:35/k mile and that was rough as it was grassy and muddy and generally terrible for going quickish. Resulted in a funny HR spike section. Once on Banvallen the 4:25/k felt easy and I cruised onto the second last mile. There was one 5m climb which made me hurt a bit here. Two weeks ago I really suffered with he two back to back miles at 4:15/k but today I brought the last one down toward 4/k. Good feeling to finish on before the easy run home.
Legs a bit sore but nothing overly untoward. Still need to keep an eye on the calf. Some rolling and massage afterwards.
Headed north to start and it was a challenge keeping the pace as slow as it was meant to be at first. Some guy passed me out and I had to let him go. Followed him down what looked like a much more pleasant route than I had planned though it ended in running through a field. In Stenhagen I seemed to have to work quite hard for the pace, but felt good. I think the trees were messing with the GPS. Crossed over the 55 and took an old horse trail to get to Banvallen. This coincided with the 4:35/k mile and that was rough as it was grassy and muddy and generally terrible for going quickish. Resulted in a funny HR spike section. Once on Banvallen the 4:25/k felt easy and I cruised onto the second last mile. There was one 5m climb which made me hurt a bit here. Two weeks ago I really suffered with he two back to back miles at 4:15/k but today I brought the last one down toward 4/k. Good feeling to finish on before the easy run home.
Legs a bit sore but nothing overly untoward. Still need to keep an eye on the calf. Some rolling and massage afterwards.
Thursday Oct 12, 2017 #
8 AM
Note
slept:8.5
6 PM
Running (road) 52:02 8.89 km (5:51 / km) +24m 5:46 / km
ahr:124 max:159 shoes: Inov8 X-Talon 2016
Gina was driving to climbing and offered to bring me somewhere so I could have a bit of a change and some soft ground for a bit. Realised on the way that maybe shouldn't be too much in the forest because of elk hunting. Stayed near the edge of the forest and made my way back from the drop off point. Little extra loop in Stenhagen was probably a little long. Pleasant, kinda fun in the dark. Stopped by the shop to buy some dinner but totally blanked on my card pin so couldn't buy anything :(
Wednesday Oct 11, 2017 #
6 AM
Strength 1:02:11 [1] 1.2 km (1.2 kph)
shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x5 squats 70
3x10 calf raises 70
3x5 deadlifts 80
2x1min each leg bosu ball balance
6 mins row
Run home
Tired and back a little stiff when I got up but woke up ok. Nice improvement in squat weights. Lovely sunny morning for the jog home.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x5 squats 70
3x10 calf raises 70
3x5 deadlifts 80
2x1min each leg bosu ball balance
6 mins row
Run home
Tired and back a little stiff when I got up but woke up ok. Nice improvement in squat weights. Lovely sunny morning for the jog home.
5 PM
Running (road) 1:22:59 15.53 km (5:21 / km) +81m 5:12 / km
ahr:133 max:163 shoes: New Balance Vazee
"ski-o" in Stadskogen incl running there and back. For the oing you had to stay on the tracks. In the dark it was tricky especially with the vague paths. Most people were doing intervals but I took it steady. Was really unfocused and made some horrendous mistakes. Didn't pay attention to my watch and realised at the far end of Stadskogen with supposedly 11 mins running left. Left the 6th interval and went home, met Viktor and Albin B on the way briefly. Up to 82 a little more than 70 but hey.
Tuesday Oct 10, 2017 #
9 AM
Note
slept:8.0
6 PM
Running (road) warm up/down 22:26 2.85 km (7:52 / km) +19m 7:37 / km
ahr:109 max:148 shoes: New Balance Vazee
A day when it wasn't lashing rain so I cycled to KG for once. 6 of us headed over to one of the Flogsta laps starts. Bit of banter and then some drills and strides. Feeling bouncy once I got moving actually having having seemed stiffer during the day.
Running (road) intervals 37:03 7.84 km (4:43 / km) +18m 4:40 / km
ahr:154 max:170 shoes: New Balance Vazee
Intervals on Flogstarundan so flatter and more tarmacy. In mins with half the interval as rest: 1x6, 2x3, 3x2, 4x1, 4x30s (30s rest)
Did I give someone else my watch and they ran he session? I seem to have made a huge improvement in the paces I'm holding!
Started the 6 nice and cruisy said I'd just sit in with Johanna as that's my usual place. She said after about 10s that she was feeling trying to keep with the guys on the 1/2 marathon training yesterday. Viktor started to gap a bit so I stayed with him and that seemed good, 3:52/k. Mostly tried to stay close to him then for the rest of the session and it went pretty well. Some of the 2s he got away a bit but I was pretty consistent with the pace so no problem. 1s were grand then as they were short but tried to push on with the pace. On the last 30 I decided I was doing sub 3/k and hit 2:59. Go on the me.
Did I give someone else my watch and they ran he session? I seem to have made a huge improvement in the paces I'm holding!
Started the 6 nice and cruisy said I'd just sit in with Johanna as that's my usual place. She said after about 10s that she was feeling trying to keep with the guys on the 1/2 marathon training yesterday. Viktor started to gap a bit so I stayed with him and that seemed good, 3:52/k. Mostly tried to stay close to him then for the rest of the session and it went pretty well. Some of the 2s he got away a bit but I was pretty consistent with the pace so no problem. 1s were grand then as they were short but tried to push on with the pace. On the last 30 I decided I was doing sub 3/k and hit 2:59. Go on the me.
Running (road) warm up/down 15:16 [1] 2.22 km (6:53 / km) +32m 6:25 / km
shoes: New Balance Vazee
Cool down back to KG. That Eriksberg hill was really not as hard as I remember it being. Felt altogether good.
Monday Oct 9, 2017 #
8 AM
Note
slept:9.0
Another slightly lower mileage week with 25manna happening. Body seems to be in decent shape though. Plan is under construction a bit
Mon: run to + rockgympa + innebandy
Tues: intervals (downward pyramid, in mins: 6 2x3 3x2 4x1 4x0.5 with half rest)
Weds: am gym, pm run to stadskogen for O and back. ~70 mins easy
Thurs: 45-50 mins easy
Fri: 12 mile progression
Sat: am gym pm 70 mins easy. Will probably stay out of the forest due to elk hunting, though could be tempted by an elk rally
Sun: 100 mins, (70 easy, 30 steady)
Mon: run to + rockgympa + innebandy
Tues: intervals (downward pyramid, in mins: 6 2x3 3x2 4x1 4x0.5 with half rest)
Weds: am gym, pm run to stadskogen for O and back. ~70 mins easy
Thurs: 45-50 mins easy
Fri: 12 mile progression
Sat: am gym pm 70 mins easy. Will probably stay out of the forest due to elk hunting, though could be tempted by an elk rally
Sun: 100 mins, (70 easy, 30 steady)
5 PM
Running (road) 24:24 4.5 km (5:25 / km) +45m 5:10 / km
ahr:134 max:161 shoes: New Balance Vazee
Ran to gympa while Gina drove with my clothes so she could run home while I went shopping. Grim enough weather, 8 degrees and raining. After I just made it through the level crossing before it closed I thought it could be a good day. Had fun then splashing through every puddle I could find!
Strength 34:29
ahr:111 max:148
Gympa. Gina was a little late with my shoes so I did it barefoot. Jumping on the mats is harder. Noticed not having been in the gym on Saturday.
Floor Hockey 41:33
ahr:127 max:161 shoes: Addidas indoor
Scored some nice goals today.
Sunday Oct 8, 2017 #
10 AM
O-training 1:39:36 **** 15.88 km (6:16 / km) +77m 6:07 / km
ahr:145 max:164 spiked:14/15c shoes: VJ Bold
25manna hangover
Lots of people wanted to go training in Lunsen today and Gina was taking in controls so I went along. Did the oing for the first 60 mins, which went rather brilliantly. Helps having people around and no gaffling but I had great focus on map contact the whole time. 14 was maybe the longest leg I have done in Lunsen so far. Made one mistake at 15 after I had stopped to work out where to do the final part of the run.
The last 35 mins ish were tempo pace along small tracks. I didn't look at the pace too much as it was variable but tried to keep the effort up. The HR didn't cooperate hugely but I think I got a good pace. Nice way to break up the session.
Lots of people wanted to go training in Lunsen today and Gina was taking in controls so I went along. Did the oing for the first 60 mins, which went rather brilliantly. Helps having people around and no gaffling but I had great focus on map contact the whole time. 14 was maybe the longest leg I have done in Lunsen so far. Made one mistake at 15 after I had stopped to work out where to do the final part of the run.
The last 35 mins ish were tempo pace along small tracks. I didn't look at the pace too much as it was variable but tried to keep the effort up. The HR didn't cooperate hugely but I think I got a good pace. Nice way to break up the session.
Saturday Oct 7, 2017 #
Event: 25manna
10 AM
Running (off-road) warm up/down 23:01 3.2 km (7:12 / km) +38m 6:48 / km
ahr:126 max:161 shoes: VJ Bold
Warm up. Pretty excited for the race to come. Found a nice empty field to do some laps before heading into the changeover with Johannes. It was possibly the best relay changover area ever from the outgoing runner's perspective (maybe Jukola 2009 was similarly good) with an almost 2 minute run-in around the area to prepare. Did some drills and strides too and the body felt quite active and ready to go when start time came.
Orienteering race 49:58 *** 7.78 km (6:25 / km) +126m 5:56 / km
ahr:167 max:177 spiked:13/17c shoes: VJ Bold
25manna - OK Linne 3 - Leg 5B - 97th
Livelox
Quite the mixed bag, but takeaways mostly bad. I really got into my own head about being secure and took a lot of safe routes that I didn't necessarily need. Mostly wasn't too bad but then on the easy leg I made a total mess of it confusing an elephant path for a real track and dropping about 4:30. Really bad! 347/365 on the split. Recovered ok and the legs were not too bad for the last part. Couldn't make any ground on Johannes on the run in though. Fitness seemed a relative positive, though even 4 min faster I would be down on last years placing.
Entertaining anecdotes include:
Two guys who abruptly stopped to consult a map together blocking the entire path about 2m in front of me. They didn't block it for long
Some guy caught one of his team mates and was like "haha I caught you", then blasted past him and the control where there was no other gaffel option (no. 8)
There were some walkers on the path before 10 looking around confounded as to what to do next.
Livelox
Quite the mixed bag, but takeaways mostly bad. I really got into my own head about being secure and took a lot of safe routes that I didn't necessarily need. Mostly wasn't too bad but then on the easy leg I made a total mess of it confusing an elephant path for a real track and dropping about 4:30. Really bad! 347/365 on the split. Recovered ok and the legs were not too bad for the last part. Couldn't make any ground on Johannes on the run in though. Fitness seemed a relative positive, though even 4 min faster I would be down on last years placing.
Entertaining anecdotes include:
Two guys who abruptly stopped to consult a map together blocking the entire path about 2m in front of me. They didn't block it for long
Some guy caught one of his team mates and was like "haha I caught you", then blasted past him and the control where there was no other gaffel option (no. 8)
There were some walkers on the path before 10 looking around confounded as to what to do next.
Friday Oct 6, 2017 #
9 AM
Note
slept:9.0
12 PM
Running (road) 32:38 6.07 km (5:23 / km) +6m 5:21 / km
ahr:133 max:171 shoes: New Balance Vazee
Nice and easy making sure the legs are good for tomorrow. Started with Gina and we wandered around an industrial estate not finding a way out. She went to the shop then I went off myself. Included 6x 100m strides. Felt good. Nice flow.
Thursday Oct 5, 2017 #
8 AM
Note
slept:8.5 (rest day)
Wednesday Oct 4, 2017 #
6 AM
Strength 28:53 [1]
slept:6.0 shoes: Asics Hyper Speed 6 2016
Tight for time this morning, having to be in Stockholm early today. Squeezed in the full weights part but missed out on some core. It was quick and hard
5 mins row
warm up squats
3x5 squats, 60, 60, 65
3x10 calf raises, 60, 65, 65 (I overlapped these with the squats)
3x5 deadlifts 80, 80, 80
No time for a cool down so cycling to the train station had to suffice.
Through a turn of events, I managed to get very confused about what train I was supposed to be getting. I was thinking it was the 736, which didn't actually exist. That was when I needed to be home by. So I ended up in Stockholm a good half hour early. Early mornings for you.
Also #racingweight ?
5 mins row
warm up squats
3x5 squats, 60, 60, 65
3x10 calf raises, 60, 65, 65 (I overlapped these with the squats)
3x5 deadlifts 80, 80, 80
No time for a cool down so cycling to the train station had to suffice.
Through a turn of events, I managed to get very confused about what train I was supposed to be getting. I was thinking it was the 736, which didn't actually exist. That was when I needed to be home by. So I ended up in Stockholm a good half hour early. Early mornings for you.
Also #racingweight ?
6 PM
Running (road) 1:02:19 11.66 km (5:21 / km) +70m 5:11 / km
ahr:123 max:164
Easy evening run after a long day of working. Need to charge my headtorch as it's dark out now after 6 :( headed down the river and did a nice lap back past polacksbacken and through Stadskogen. Thought I got my angles a bit wrong through Eriksberg but it worked out well.
Calf tight, though again didn't notice it running. Day of tomorrow and getting on top of rolling it.
Calf tight, though again didn't notice it running. Day of tomorrow and getting on top of rolling it.
Tuesday Oct 3, 2017 #
6 AM
Note
slept:7.0
I forgot I have to go to Stockholm for work things this week. There's a dinner on this evening that I should go to for networking purposes so I'll miss intervals. Doing them in the morning instead.
8 AM
Running (road) warm up/down 18:56 2.88 km (6:34 / km) +7m 6:29 / km
ahr:126 max:158 shoes: New Balance Vazee
After my early breakfast and some digestion time spent working I headed out for my warm up. Pretty grim day, overcast and raining, though not super cold jacket all the way. Quite enjoyable for some intervals. Headed along the river and did some drills and strides after 10 mins. Didn't feel light and springy but not bad.
Running (road) intervals 30:32 6.1 km (5:00 / km) +49m 4:49 / km
ahr:150 max:171 shoes: New Balance Vazee
6x 3mins 2 rest
Solo up by Röbospåret. Pretty nice speed really. Nos 2 & 4 had the hill in them so they were slower but otherwise had good pace without feeling like I was going to the well. The hill is tough but set my two fastest times up it according to strava (still haven't beaten Gina though!). The last interval I was looking at my watch periodically and it was saying 4:05 pace mostly so I kept pushing to get under that 4. Then the average was 3:40. Silly watch.
Calf was not a problem, didn't notice it running at all. An hour later it has the same tightness as yesterday though maybe not as bad. Compression socks for days.
Solo up by Röbospåret. Pretty nice speed really. Nos 2 & 4 had the hill in them so they were slower but otherwise had good pace without feeling like I was going to the well. The hill is tough but set my two fastest times up it according to strava (still haven't beaten Gina though!). The last interval I was looking at my watch periodically and it was saying 4:05 pace mostly so I kept pushing to get under that 4. Then the average was 3:40. Silly watch.
Calf was not a problem, didn't notice it running at all. An hour later it has the same tightness as yesterday though maybe not as bad. Compression socks for days.
Running (road) warm up/down 11:49 2.15 km (5:29 / km) +6m 5:24 / km
ahr:131 max:144 shoes: New Balance Vazee
Home back along the river. Went the longer way as it was going to be too short, but kept it short enough since I had to get back to work.
Monday Oct 2, 2017 #
7 AM
Running (road) 46:10 8.42 km (5:29 / km) +85m 5:13 / km
ahr:136 max:161 slept:8.0 shoes: New Balance Vazee
Easy pre-breakfast. HR took a while to settle but then nice. Very red sunrise and with the autumn leaves made for a very red tinged morning. Didn't plan a route, went to Stenhagen and hoped for the best on the path I found. Worked out pretty well and came back through the Berthåga cemetary. Windy back to Stabby but a nice morning otherwise.
When I got home I sat down for like 2 minute before showering and when I stood up to go the the shower my right calf had tightened up massively. Kind of worrying. Bit of stretching and it seems to have loosened out but something to watch.
When I got home I sat down for like 2 minute before showering and when I stood up to go the the shower my right calf had tightened up massively. Kind of worrying. Bit of stretching and it seems to have loosened out but something to watch.
10 AM
Note
Small bit lower volume last week, and a little easier on Sunday than I should have. This week is a bit more front loaded because 25manna is on Saturday! Looking forward to that, should be good fun.
Mon: AM 45 easy, PM rockgympa + innebandy
Tues: AM 40 easy, PM intervals (6x 3mins, 2 rest)
Weds: am gym (half), pm 60 easy
Thurs: rest
Fri: 30 easy + 6x100m strides
Sat: 25manna leg 7! 3k warm up and 3k cool down
Sat: 60 easy + 35 steady
Mon: AM 45 easy, PM rockgympa + innebandy
Tues: AM 40 easy, PM intervals (6x 3mins, 2 rest)
Weds: am gym (half), pm 60 easy
Thurs: rest
Fri: 30 easy + 6x100m strides
Sat: 25manna leg 7! 3k warm up and 3k cool down
Sat: 60 easy + 35 steady
6 PM
Strength 44:29
ahr:104 max:149 shoes: Addidas indoor
Floor Hockey 22:09 1.18 km (18:48 / km)
ahr:108 max:155 shoes: Addidas indoor
Sunday Oct 1, 2017 #
10 AM
Running (off-road) 1:36:30 14.43 km (6:41 / km) +114m 6:26 / km
ahr:120 max:146 shoes: Inov8 X-Talon 2016
Long run from KG in Nåsten. Had a bit of a group and it was very nice to have company but mostly taking it maybe slightly too easy. Lovely sunny morning and very enjoyable. Apparently I picked some top paths to run on.