Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m				load
	Running (road)	26	17:43:30	108.87	(9:46)	175.21	(6:04)	1434				157.8
	Running (off-road)	7	8:22:54	42.02	(11:58)	67.62	(7:26)	1171				95.7
	Cycling	7	5:28:39	47.44		76.34		383				34.3
	O-training	4	4:00:42	18.23	(13:12)	29.34	(8:12)	361	41 /	46c	89%	50.7
	Strength	5	2:47:21	0.75		1.2						12.4
	Orienteering	3	2:20:02	11.95	(11:43)	19.23	(7:17)	185	49 /	57c	85%	81.3
	Stretching/Rehab	7	2:04:00
	Hill Walk	1	1:02:38	1.37	(45:53)	2.2	(28:31)	265
	Rock Climbing	1	1:00:00									6.0
	Football	1	26:32	0.81	(32:54)	1.3	(20:27)	1				8.0
	Floor Hockey	1	14:45									1.0
	Total	53	45:31:03	231.42		372.44		3800	90 /	103c	87%	447.2
	[1-5]	44	37:25:09
averages - sleep:7.7

3:00

0:00

» now

Saturday Mar 31, 2018 #

11 AM

Running (road) warm up/down 25:22 2.98 km (8:30 / km) +79m 7:31 / km
ahr:124 max:154 shoes: VJ Bold

Orienteering race 20:47 [5] **** 3.13 km (6:38 / km) +56m 6:05 / km
spiked:19/22c shoes: VJ Bold

GPS is a well weird. Lots of pulling

Sprint day. Felt ok.Mostly clean except for 30s on 11. Took a bit to get into the scale of the map properly at the start but went alright later. Was blowing pretty hard running up the hill to 22.

Running (road) warm up/down 21:37 3.2 km (6:45 / km) +38m 6:22 / km
ahr:115 max:136 shoes: VJ Bold

3 PM

Hill Walk 1:02:38 [0] 2.2 km (28:31 / km) +265m 17:47 / km
shoes: New Balance Vazee

Friday Mar 30, 2018 #

Event: Easter4

2 PM

Running (road) warm up/down 19:01 [1] 2.9 km (6:34 / km) +65m 5:54 / km
shoes: VJ Bold

Warm up to the start then most of the way back again getting in the distance. Sun came out and it was pretty warm actually. For the body loosened up nicely.

Orienteering race 37:06 [5] **** 6.3 km (5:53 / km) +75m 5:33 / km
spiked:22/24c shoes: VJ Bold

Easter4, day 1 - M21E 3rd - splits

Pretty fun area. Different than pretty much anything else I've orienteered on. Took a little getting used to and realised on the way to 1 so made it safe. Got the hang of it quickly and the difficult part really was the running and map reading simultaneously. Started quite aggressively really and paid for it by 6 as it was physical climbing over walls and stuff. Oing was tight, caught 3 mins on a guy at 14 and was with him for the rest. Tried to keep pushing and had a few small time losses, maybe 45s total but also fastest splits thrown in there.

Good start to the weekend.

Running (road) warm up/down 1:54 [1] 0.31 km (6:07 / km)
shoes: VJ Bold

Back to download with Ladislav Semrad whom I finished with.

Running (road) warm up/down 21:34 [1] 3.01 km (7:09 / km) +47m 6:38 / km
shoes: New Balance Vazee

Cool down, first to Shea's cabin then back to the finish with Shea. Chatted to Matija for a bit while Shea took pics then to sea, then the finish.

Stood in the sea for a bit afterwards on the way back to the hotel but it was proper cold.

Thursday Mar 29, 2018 #

10 AM

Running (road) 30:03 3.02 km (9:57 / km) +50m 9:11 / km
ahr:116 max:166 shoes: New Balance Vazee

Driving from Italy to Cres island in Croatia today so we decided to do 3 runs in 3 countries in one day. First one was in Duino in Italy. Beautiful coastal path with nice views and a cool WWII bunker looking out over the sea accessed through a cave. Put my 4x hill sprints in this run as it was a nice hill to do then on.

12 PM

Running (road) 15:41 1.78 km (8:48 / km) +78m 7:13 / km
ahr:126 max:164 shoes: New Balance Vazee

Run number 2 in Slovenia was a bit more token, visiting a large depression along the road and going down and up again. Nice to break up the drive though and a pleasant place really.

6 PM

Running (road) 17:41 2.26 km (7:49 / km) +9m 7:40 / km
ahr:128 max:159 shoes: New Balance Vazee

Lastly, from the hotel in Cres, Croatia. Along the waterfront, met Seamus and took more pics. Quite windy but in a nice way but back through the campsite to avoid the headwind.

Wednesday Mar 28, 2018 #

6 AM

Running (road) 57:32 11.82 km (4:52 / km) +76m 4:43 / km
ahr:141 max:170 shoes: New Balance Vazee

Easy incl 8x 1 min pickups.
Down by the river before sunset as a few more work hours to squeeze in today. Very cold morning at -11. Ran past a sign that said "wake up, it's spring" that made me laugh. For the pickups I concentrated on form and not going all out but moving nicely all the same. Felt good really. Afterwards then I was probably going a bit quick but it felt nice so I continued.

7 AM

Strength 15:00 [1]

10x reverse snow angels
20x eccentric calves
20x bridges on foam roller
20x dolphin kicks
unicycle abs

Tuesday Mar 27, 2018 #

7 AM

Strength 20:00 [1]
slept:8.0

Foot pulls:
side (both feet, both directions) x20
toes x 10
Back leg extensions x20
Push ups, 10+10
Straight leg raises x20

6 PM

Running (road) 47:55 9.02 km (5:19 / km) +74m 5:06 / km
ahr:120 max:167 shoes: New Balance Vazee

Nice and casual in the cold sun. Level crossing closed just behind me today so west was good to go. But sunny in the eyes but not complaining really! Felt a little tight at first but loosened up nicely.

Quick shower then before "free" dinner taste testing some wedding menu options.

Monday Mar 26, 2018 #

7 AM

Strength 15:00 [1]
slept:7.5

I've had a few small injuries lately so spent a bit of time yesterday coming up with a better (i.e. existing) strength maintenance program. 15mins today but should come down a bit as I get more efficient at knowing what I'm doing.

7x Reverse snow angels
20x bridges on foam roller
20x eccentric calves
unicycle abs
10x dolphin kicks

8 AM

Note

Did ok considering the injury I feel. Some decent bike sessions but it would be nice to be running. Heading to Croatia this week in theory for a break from this winter jazz but the forecast looks rough enough. Fairly short races though each will have a 2 mile wu/wd

Mon- 35-40mins easy
Tues- 45-50mins easy
Weds- AM 55-60mins easy (incl. 8 x 1min pickups)
Thurs- 30mins easy + 4 x hill sprints
Fri- Race 5,6 k 115 m
Sat- Race 3,2 k 85 m
Sun- Race 7,6 k 210 m
Mon- Race 4,8 k 210 m

6 PM

Running (road) 37:38 7.05 km (5:20 / km) +16m 5:17 / km
ahr:96 max:166 shoes: New Balance Vazee

Easy run in the SUNLIGHT!!!!! (even though I left quite late, after trying to squeeze in extra work hours so leaving early on Wednesday is not such a bad thing.)
Was going to go south but then the level crossing closed so north it was. Also only started my watch at this point. Felt a bit heavy at times into a little bit of a wind but mostly nice to be out. Cold again but primarily snow free running :)

7 PM

Stretching/Rehab 12:00 [0]

Sunday Mar 25, 2018 #

12 PM

Running (off-road) 1:30:34 15.29 km (5:55 / km) +205m 5:33 / km
ahr:134 max:167 shoes: Inov8 X-talons 225

Drove down to Sunnersta for a change of scenery, not that I needed it that much having not been running recently! Headed along the lake with Gina and then continued on the boardwalk. Some of the surfaces were lovely and not snowy, but a lot of it was slush on ice which was tough enough going. A lovely day though and a very enjoyable run. Even went through a piece of forest that had no snow in it at all! Spring is maybe coming.

Saturday Mar 24, 2018 #

8 AM

Running (road) 20:53 3.88 km (5:23 / km) +6m 5:20 / km
ahr:95 max:168 slept:8.0 (injured) shoes: New Balance Vazee

Same route as yesterday but opposite direction. Still not strong enough for high intensity and I want to do a tempo today so that'll be ok the bike.

6 PM

Cycling (turbo) 55:00 20.04 km (2:45 / km)
ahr:137 max:167 shoes: Cannondale CAAD8

Bit more intensity. Sat at 80 rpm on the cadence and clicked up through the gears every 5 mins. That worked until my hr was in the 160s. Went down one gear for 5 mins and then back up for the last 5. That hurt a lot. Good mental strength. No clue what went on in the youtube video I had on.

Friday Mar 23, 2018 #

7 AM

Cycling (spinning) 40:08
ahr:111 max:131 (injured)

Getting this done early and mixing up the environment by going to Friskis. Brought my Garmin and cadence sensor so that there was some data which was nice. However as I wrote this I realised I left the cadence sensor there. Oops. Just listened to a podcast and spun the legs today. Sweaty business though.

5 PM

Running (road) 22:50 3.84 km (5:56 / km) +5m 5:54 / km
ahr:93 max:165 shoes: New Balance Vazee

Tester jog with Gina. Nice loop, snow progressing away slowly so paths mostly clear now. Back felt good but looking around quickly there's still a little catch. Pleasant

6 PM

Stretching/Rehab 12:00 [0]

While the lasagna was in the oven. Nearly there. Tomorrow I'll start incorporating exercises.

Thursday Mar 22, 2018 #

6 PM

Cycling tempo (turbo) 59:38 22.18 km (2:41 / km)
ahr:134 max:167 (injured) shoes: Cannondale CAAD8

GCN Power + Endurance workout from youtube
Zeift kms used up for the month so finding other things. This was interesting enough with the changes in cadence to work different systems and muscle groups while keeping the perceived effort the same. Had company in Gina doing strength at the same time which was nice. Tough enough and legs knew about it afterwards anyway.

10 PM

Stretching/Rehab 20:00 [0]
(injured)

Back didn't feel much improvement today until after the cycle. Seemed pretty limber for this stretching. It's close.

Wednesday Mar 21, 2018 #

7 AM

Note
slept:8.0 (injured)

Car in for some work today. It'll be nice to have that working again. Back is much improved today, bit of exercise yesterday helped a lot and stretching. In reality I do so little stretching and that kind of maintenance I should probably log it.

Stretching/Rehab 20:00 [0]

Working out the back. Whole posterior chain is tight really and trying to loosen it all up.

6 PM

Cycling (turbo) 1:00:15 25.58 km (2:21 / km) +324m 2:13 / km
ahr:127 max:156 (injured) shoes: Cannondale CAAD8

Using up the last of my free Zwift kilometres. Did a workout today which was 2 mins fairly hard and 1 min a little easier. Not super tough but hard enough going. Got the HR up and legs tired anyway. I need to raise the front wheel a little more though to be more comfortable on the bike.
Back is progressing nicely. I had times today when I didn't even notice it.

11 PM

Stretching/Rehab 20:00 [0]

Got a promotion in work today and went out for food and the cinema to celebrate. Home late enough but squeezed in that stretching.

Tuesday Mar 20, 2018 #

8 AM

Stretching/Rehab 20:00 [0]

9 AM

Note
slept:8.0 (injured)

Not really much improvement in the back. Tried to get some stretching in but anything on the direct area is not very comfortable.

6 PM

Cycling (turbo) 42:48 8.54 km (5:01 / km) +59m 4:51 / km
ahr:100 max:124 (injured) shoes: Cannondale CAAD8

Felt like I had improved enough that cycling was on. Had an easy go on some of this month's free Zwift kms. Started really slowly and built through it seeing how the back was. Seemed good and loosened up as I got blood flowing. Not a whole lot of work for my legs but nice to do something.

10 PM

Stretching/Rehab 20:00 [0]

Monday Mar 19, 2018 #

9 AM

Note
(injured)

Took a painkiller after running as my back was very sore. That helped, but then I proceeded to forget about it and had a nice afternoon with sauna pizza and games, even threw in a beer. Today it seems like that wasn't the best plan as I am very sore. Pretty much the same pain as last time so it probably means a day off and then some cycling.

Sunday Mar 18, 2018 #

7 AM

Running (off-road) 34:54 [2] 5.15 km (6:46 / km) +56m 6:25 / km
(injured) shoes: Inov8 X-talons 225

BBA today was to Stockholms highest point. Hard to say no to that. Back was tighter again but seemed to loosen out at first before a stumble had me grimacing in pain for the rest. That happened at close to the furthest point so had to suffer it back. View from the top was nice though.

10 AM

Running (road) warm up/down 6:23 0.87 km (7:22 / km) +14m 6:49 / km
ahr:84 max:136 (injured) shoes: VJ Bold

Through breakfast and some relaxing back seemed to have gotten better so joined the jog to the start.

O-training 21:34 **** 2.43 km (8:53 / km) +58m 7:56 / km
ahr:116 max:155 spiked:5/6c shoes: VJ Bold

Mass start prologue.
Started ok on the road but once we hit the forest I realised I was totally wrecked. My back was sore too, though not too bad. Worked my way around slowly and orienteered ok anyway but it took a while. Got surprised by a kid who had climbed a tree saying hello to me.

O-training 9:24 1.03 km (9:09 / km) +11m 8:41 / km
ahr:115 max:130 (injured) shoes: VJ Bold

For some reason decided to start the long course. Started behind the girls, but really wasn't there mentally or physically. Everyone made a total mess of no. 1 and I just waited for someone to figure it out and followed in. Then I went back.

Saturday Mar 17, 2018 #

7 AM

Running (off-road) 14:16 [0] 1.95 km (7:20 / km) +30m 6:49 / km
shoes: Inov8 X-talons 225

Sleeping on a sofa in the living room of the hostel with no curtains. Even with the buff it got bright early so since I was awake I decided to tag along for the morning jog and try and loosen out my legs after the previous evening. Back a bit stiff from an overly soft bed with sagging hole in the morning but loosened out quickly.

9 AM

O-training 1:16:20 **** 9.22 km (8:17 / km) +189m 7:31 / km
ahr:142 max:171 spiked:13/15c shoes: VJ Bold

Individual start training Svartsjön
Long run to the start to simulate Tiomila/Jukola, but really because that's where we parked! Got a decent amount of planning as a result. Spotted the around to 1 which I think was pretty good. Jakob ran on the lake which was iced over and was faster. Caught Johannes at 1 and we traded a bit for the next while. For 2, I considered around but decided on straight for navigation and confidence practice. Around was quicker. 3, 4 were short and executed them well.
Left 4 badly though and lost time there having to run across fresh snow. My route in to 5 could have been better too. Pretty good oing then for a while. Still felt tired and not moving quickly. 11-14 area was nice, fun little detailed area and I wasn't last on all the splits in this part. Didn't bother with the finish circle.

6 PM

Running (road) warm up/down 8:10 1.06 km (7:41 / km) +16m 7:08 / km
ahr:88 max:125 shoes: VJ Bold

Jog to the start and then a small bit around.

O-training 1:18:06 ***** 12.08 km (6:28 / km) +89m 6:14 / km
ahr:150 max:164 spiked:13/15c shoes: VJ Bold

Night Relay start Hanvedens IP
Started second at +30s with Olle G. Went huge left using tracks on 1 and caught those 30s on Erik B when he got confused with the start kite. Decent pace along the first road. Slow last bit into the control. David caught us at 1 so tucked in with him as far as 3, though he got confused in the circle and I worked it out but that still gave him a gap somehow.
Didn't really understand 5. Hills seemed massive but I got there in the end and then Oskar, Mats & Jan were around. Stayed with them for a bit but they got away in the hard running part. Oskar went around though and was the same time as me to 7.
Had always planned to cut from 7 to 11 and Oskar did too. Picked my route and it was the same. Ran fast here and tried to keep contact. Mostly succeeded until the last hill into the control. Then orienteering myself for the last loop. Considered cutting more but was going well so saw it out.
Happier with that training.

Running (road) warm up/down 3:50 0.38 km (9:57 / km) +1m 9:50 / km
ahr:115 max:128 shoes: VJ Bold

Slow cool down back to the cars. Tired.

Friday Mar 16, 2018 #

9 AM

Running (road) 17:09 3.09 km (5:33 / km) +6m 5:30 / km
ahr:151 max:171 slept:8.5 shoes: Inov8 X-talons 225

Easy morning run. Had a nice lie in as day off today. Very cold or but real sunny too so went with sunglasses. Small bit of DOMs bit felt good really.

7 PM

Running (road) warm up/down 16:28 2.26 km (7:18 / km) +26m 6:54 / km
ahr:118 max:143 shoes: VJ Bold

Very cold night down south of Stockholm. Some warm up along the road to the start, though no one seemed to know if that was actually the way to the start or not! Gave the forest snow a brief tester and it was that lovely crust that holds until you try to push off it, sapping all your energy.

Orienteering race 1:22:09 ***** 9.8 km (8:23 / km) +54m 8:10 / km
ahr:152 max:169 spiked:8/11c shoes: VJ Bold

Tiomila Test LiveLox - Results
Big start group (95) and a fairly stacked field meant this was always lined up to be a bit hectic. Start was a pushing affair and I was kinda far back really but from the off I never really felt I had any power in my legs. Stayed in the tracks for the first few until after punching 3 they went in totally the wrong direction to another gaffle. Wasn't 100% confident on my own suddenly and wandered around a bit before finding it.
Though left would work for 5 and it should have but in a rush of blood I thought to cut between the paths. It was heavy and tough, not finding the elephant tracks at first but then when I did having no clue where they were taking me. Eventually hit the path with no idea so followed it to a definite point, resulting in no tracks for the last bit, so even slower.
Tiring after this adventure, 6 & 7 were ungaffled and just track following. Used tracks out of 8 but was totally unaware of where I was. Hit the first road and stopped to make sense of it but got nothing. Worked it out on the second and then chose not the best route choice. Slow execution late in the leg cost me too. Ok finish, at least beat the guy who got to 9 just in front of me.

Not super happy but body didn't have the spring I would have hoped for. Sloppy orienteering too and lacking in confidence in the night. Time behind was actually kind of ok if it was individual start but I should do better in mass starts.

Herr - Splits

Thursday Mar 15, 2018 #

6 AM

Strength 1:18:59 1.2 km (0.9 kph)
ahr:107 max:147 shoes: New Balance Vazee

Back to the gym. A really pretty morning with the sun shining. Unfortunately it was also -10 and seemed to be just ice with a light dusting of snow so the run to and from the gym was slow enough!
run to gym
6 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 cleans 30, 40, 45
3x6 squats 60, 70, 70
3x6 deadlifts 60, 60, 60
10x box jumps
5x one leg box jumps
core (in 1 min chunks, front, back, upper body X3)
6 mins cool down spinning bike (all rowers occupied)
run home

Concious of having a Tio test tomorrow and not having been in the gym much recently so didn't go mad with the weights and made sure my form was good. I also modified the exercises slightly but more because I wanted better balance and productivity.

Wednesday Mar 14, 2018 #

Note
slept:8.5

Slept badly, felt stupidly warm. Got an ice pack and put it on my chest which fixed that.

6 PM

Running (road) intervals 1:10:15 14.3 km (4:55 / km) +69m 4:48 / km
ahr:135 max:171 shoes: New Balance Vazee

Intervals on a cold dry evening. My lungs were not happy about the air and I had a few pretty intense coughing fits.
Mostly in the 4m/k range which is ok considering I suppose. Would be nice to be faster but was working hard by the end. Underfoot was mostly fine for the intervals. 5 & 6 were a bit icy slush though.

Tuesday Mar 13, 2018 #

9 AM

Note
slept:8.0

IOA meeting dragged on a bit last night. Would have liked to go to bed earlier but no harm done.

3 PM

Note

Nose very runny today suddenly. Made worse by a random slow nosebleed which has essentially never happened to me before.

5 PM

Cycling 19:45
ahr:104 max:119 shoes: Serious Rockville

5.405 km 39.0 m
Still car issues so cycling today. Super slushy made it difficult in some places. Tailwind made it pretty quick.

Running (off-road) 2:06:21 16.7 km (7:34 / km) +269m 7:00 / km
ahr:149 max:169 shoes: VJ Bold

Tisdagsbana P
Normally I do make some attempt at reading the map on tisdagsbana. Today there was no illusion to that fact. Snow and it was heavy going. There was an early loop though that only the group I was in took so the was a nice trail for the first part. It did mean more of that acceleration that so saps the legs as we had to later pass those groups. Some physical bits up and down on the edge of Hågadalen and there was some splintering of the group. Worked as long as I could to stay with it. Albin sped through the group and then we climbed a big crag at about 13.5k so there was some queuing and the pace went up after. That was where I lost it. Died getting back to Norbyskogen so took the easier road option as I wasn't doing any favours trying to go through the forest.

Cycling 28:29
ahr:118 max:138 shoes: Serious Rockville

5.711 km 15.0 m
A slow cycle home. The slush from earlier had mostly frozen and there was a massive headwind. Tough going. Also I was super dead from Tisdagsbana so that didn't help. Really suffered over the course of the evening.

Monday Mar 12, 2018 #

8 AM

Note
slept:6.5

Low kms due to slow in snow. Trying to get a bit of consistency back which has been lacking a little. Tiomila training weekend coming up though it'll likely be very snowy.

Mon- PM running + gympa + innebandy
Tues- Tisdagsbana
Weds- PM 15mins WU + CD 10 x 3mins
Thurs- AM Gym
Fri- AM 15mins shakeout run PM Tio mass start test race
Sat- 2 x tiomila training
Sun-Tiomila training

5 PM

Running (road) 23:53 [1] 4.3 km (5:33 / km)
shoes: Inov8 X-talons 225

Easy run to Gympa. A little late but cruised nicely. Slushy and shoe choice was wise.

Watch seems to have deleted this though for some reason.

6 PM

Strength 38:22
ahr:111 max:148

Gympa!
Haven't been to this in a while and I knew about it on some exercises but overall felt pretty good I think.

Floor Hockey 14:45
ahr:110 max:152 shoes: Addidas indoor

Missed some of this on my watch. Good fun, got some goals.

Running (road) 24:04 4.38 km (5:30 / km) +11m 5:25 / km
ahr:128 max:137 shoes: Inov8 X-talons 225

Run home. Very foggy this evening. The footballers in Ekeby seemed to be having some difficulty with it.

Sunday Mar 11, 2018 #

9 AM

Cycling 22:36
ahr:118 max:136 shoes: Serious Rockville

5.744 km 40m

Car problems so cycled to KG. Bit of fun with the snow. Didn't log the way home.

10 AM

Running (off-road) 1:48:37 13.52 km (8:02 / km) +129m 7:40 / km
ahr:143 max:160 shoes: VJ Bold

Long one from KG. Decent sized group which meant plenty of people churning up the snow at first. They dropped off gradually and by the end we were only 4. We went to some corner of Nåsten where there has been some felling and ran around the edge so it can be added to the map. Slow, but tough going. Pretty with all the snow but it'll get old relatively quickly I suspect.

Saturday Mar 10, 2018 #

10 AM

Running (off-road) warm up/down 20:36 3.0 km (6:52 / km) +35m 6:29 / km
ahr:145 max:162 shoes: VJ Bold

After it snowed all night I still thought it could be fun to go do some oing. The warm up suggested I might have been wrong. Two elljusspår loops in Järlåsa which was ploughed but still very heavy going.

O-training 55:18 ** 4.59 km (12:03 / km) +14m 11:52 / km
ahr:153 max:172 spiked:10/10c shoes: VJ Bold

Middle distance in Järlåsa. Started second so had Olle G tracks until I caught him. That coincided with falling off the edge of the road unexpectedly headfirst into a snow drift and being caught by the other 3 guys so I still had tracks. This meant the oing was relatively trivial. Cut from 6 to 11 as it was going to take way too long to do the whole course. That meant I did have to break fresh snow for this part but that was kinda fun in some horrible way. One part, by 14, was just knee deep trudging. Speed was not high in general! Enjoyed it.

5 PM

Running (road) 40:12 7.7 km (5:13 / km) +6m 5:12 / km
ahr:134 max:166

Snuck in run number two between the rugby matches. Went North in my new shoes. I've decided they're not too big for me. Was a little concerned. Pleasant enough. Felt like I had nice form and moving well.

Friday Mar 9, 2018 #

6 PM

Running (road) 48:37 8.67 km (5:36 / km) +63m 5:25 / km
ahr:133 max:165 shoes: New Balance Vazee

Back in Sweden. Long morning traveling really though did get a bit of work done.
Headed out with a little light left but it was gone pretty quickly. Snowing heavily and everyone I saw looked like they'd been on an Antarctic expedition or something. Made a nice enough loop over to Stenhagen.
Finished with 6x 100m strides. Quads and hamstrings a bit tight doing that.

Thursday Mar 8, 2018 #

Note
slept:7.0 (rest day)

Have to go to Galway today. Probably, if I was organised I could have squeezed in a run early in the morning, but it would have been at the cost of sleep which I felt I needed as I already didn't get that much.

Wednesday Mar 7, 2018 #

6 PM

Running (off-road) 1:47:36 [2] 12.0 km (8:58 / km) +447m 7:33 / km
shoes: New Balance Vazee

To the hills! Went with Conor and Roisin to do a bit of uphill while it's available to me. At first it was grand with the snow but after a bit it started to be bad in places, being quite crusty and in big drifts. Conor also brought me the torch with the worst battery connection in the world so once it got dark that was pretty annoying. Actually it was annoying before that as it would flash every time it reconnected!
Once we turned for the climb up Fairy Castle from the back it got a bit grim. About knee deep hard snow with a foot deep river flowing underneath it so slow going. It was pretty from the top though. Time looked ok at the summit but we made the wrong choice of heading down west and taking the Wicklow Way. This had been walked on unevenly so there were knee deep, foot sized holes everywhere. At times there were holes that I would have struggled to get out of. Going was very very slow. Made it eventually but my torch gave up the ghost then so I had to look over Roisin's shoulder for the last bit. Still had a nice evening.

Tuesday Mar 6, 2018 #

6 PM

Running (road) 1:10:18 13.33 km (5:17 / km) +55m 5:10 / km
shoes: New Balance Vazee

Headed for a lap of UCD. Essentially no snow anymore except one part that was also super wet. Went clockwise as a change from last time. Got a bit stuck due to closed paths on two occasions. Had to loop around but not the end of the world.
Also included 10x 1min on, 1min off. Had some nice speed and felt good, nice and flowy so happy with that.

Monday Mar 5, 2018 #

7 AM

Running (road) 46:36 [1] 8.01 km (5:49 / km) +25m 5:44 / km
shoes: New Balance Vazee

Randomising around Dublin roads of a Monday morning. Lay in a bit as I was tired from a few drinks last night. Then made no plan whatsoever and just randomised around a bit. Snow essentially all gone, though did encounter two gates closed because of it. The timing was pretty good considering.

8 AM

Note

Back on the real training. It has been a bit patchy in some ways recently with various things happening and travelling etc. This week should be back to structure.
Mon- AM 45mins easy PM 30mins easy + 6 x 100 strides
Tues- 70mins easy incl. 10 x 1min on/off
Weds- 90mins hilly
Thurs- going to Galway, Off or 30min jog if I can squeeze it in
Fri- back to Uppsala - 40mins easy + 6 x 100m strides
Sat- AM Middle training Järlåsa PM 40mins easy
Sun- 100mins steady

6 PM

Running (road) 39:33 [2] 6.62 km (5:59 / km) +19m 5:53 / km
shoes: New Balance Vazee

Easy Monday evening. Up the dodder and then looped around. Pleasant enough. 6x 100m strides to finish off

Sunday Mar 4, 2018 #

6 AM

Note
slept:7.0

On my way to Ireland. I've started back logging Portugal.

2 PM

Running (road) 1:10:25 [2] 8.17 km (8:37 / km) +276m 7:22 / km
shoes: New Balance Vazee

Met ColmM and Conor and went for a run in the hills. Ridonculous amounts of snow and really drifty. Up to my waist in a few drifts. Going was slow. Bitta fun though. Started in Massey's and hot up the top oh Hellfire. Nice run down.

4 PM

Rock Climbing 1:00:00 [1]

With ColmM, Conor, Ruairi L, Conall & Roisin.
Technique alright and strength not terrible but I tired reasonably quickly. Fun with shoes that actually fit me.

Saturday Mar 3, 2018 #

10 AM

Running (road) long 1:56:10 [2] 15.98 km (7:16 / km) +144m 6:57 / km
shoes: VJ Bold

Easy run with a group in snowy Nåsten. Phone said -15 but it wasn't that bad. Pleasant run though tough enough in the dirt snow parts. Some tracks had ski tracks created so they weren't so fun to run in but mostly powdery.

Football 18:36 [3] 0.83 km (22:29 / km)
shoes: VJ Bold

Came back in time for the football match kind of. Joined in for snow football which was very hard work in the powder, especially after the long run. Good fun though.

Football 7:56 [3] 0.47 km (16:51 / km) +1m 16:40 / km
shoes: VJ Bold

Friday Mar 2, 2018 #

4 PM

Running (road) 1:10:05 12.21 km (5:44 / km) +73m 5:34 / km
ahr:123 max:167 shoes: New Balance Vazee

What? I'm still in Sweden? Flight to Dublin this morning cancelled. Bit of stress last night and this morning trying to get a new one including over an hour on hold. Rebooked for Sunday so no stag this weekend. Will be postponed to another time.

Still had another day off due to weird rules. Not so productive today but got out for a run while the sun still shone. Ran with Gina while she did her faster session and then looped around a bit more to get up to an hour. Finished with 6x 100m strides. Lungs felt good.

Thursday Mar 1, 2018 #

12 PM

Running (road) 51:41 8.78 km (5:53 / km) +87m 5:36 / km
ahr:116 max:149 shoes: New Balance Vazee

Due to weirdness of of NUIG rules, I have a day off today. Wedding organising for the morning and then had a nice lunch run. Wonderfully sunny day with nice powdery snow. Went up Tunåsen and had a nice time. Still some phlegm but nice to get it out.

« Earlier | Later »