Training Log Archive: roarIn the 31 days ending May 31, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday May 31, 2018 #
5 PM
Running (road) 32:08 5.81 km (5:32 / km) +16m 5:27 / km
ahr:128 max:144 shoes: New Balance Vazee
Ken is over for the Shamrock so went for a short loop with him in town. Limited by starting place but a decent enough loop finding some green areas. Weather still nice but I think that's the end of it.
Wednesday May 30, 2018 #
5 PM
Running (road) 17:24 2.68 km (6:30 / km) +4m 6:27 / km
ahr:112 max:138 shoes: New Balance Vazee
From work to Cian's with my bag to drop it off before meeting up with the rest of them. Hips felt tired after last night's efforts.
Running (road) 1:26:59 17.01 km (5:07 / km) +101m 4:58 / km
ahr:138 max:159 shoes: New Balance Vazee
In the park with Cillin, ColmM & Joshosh. Couple of different objectives from different people for this run. Invented a loop as we went for Cillin to peel after 1, but then it was just perfect for me to do a second lap and let Josh and Colm do some more. Enjoyable run, enjoying the warmth.
Tuesday May 29, 2018 #
7 PM
Running (off-road) warm up/down 19:11 2.66 km (7:13 / km) +30m 6:50 / km
ahr:125 max:156 shoes: VJ Bold 8
Warm up with ColmM, Joshosh and Cillin. Down the road and back again with some chats. Then the usual drills and strides, though trying to chat to various stationary people at the same time made it a little tricky.
Orienteering race 38:56 ** 7.97 km (4:53 / km) +99m 4:36 / km
ahr:169 max:177 spiked:17/19c shoes: VJ Bold 8
Plan was to go hard and I did that. Delivered pretty well. Not the hardest orienteering but on the limit mistakes are always possible. Got as far a 6 before I had some small lack of confidence but powered through. Lost maybe 15s on 7 because I went around the gorse but through was possible. Did ok on the hill to 8. Was always going straight to 10 and fought hard up to bun hill. Legs took a bit to get moving again over the top though and ditch jumping after that was a struggle. Clean then as far as 13 when I got pulled up the slope a bit too much and hit the wrong depression ~20s. 15 was good fun as I took an entrance to the control I thought was legit but it really wasn't so I was wading through some gorse. Tried to press on for 16 & 17 but was getting slow by the time I was leaving 17. 18 was the last tricky control and I didn't find it first time which was annoying and wandered a bit.
Still a ways of Colm H speed but not miles behind the other 2, Colm M and Josh.
Still a ways of Colm H speed but not miles behind the other 2, Colm M and Josh.
Running (off-road) hills 25:00 3.89 km (6:26 / km) +174m 5:15 / km
ahr:155 max:171 shoes: VJ Bold 8
12x 45s hills with jog down recovery
Had a cup of water and a biscuit after the course and then straight to the big depression north of the car park. Found a perfectly 45s long hill so beasted myself up that a few times. Hard work, warm out too. Considered removing the top a few times but always at the top when I was too tired to actually do it. Watch stopped lapping correctly some time in the middle so I lost count a bit but seem to have done the correct amount. Got some encouragement from people cooling down with was nice.
Got tough around the 6-7 mark (I mean properly tough, it was always hard). Trying to have good form and pushed on pretty well until the end, doing the last 2 quite strongly I felt.
Had a cup of water and a biscuit after the course and then straight to the big depression north of the car park. Found a perfectly 45s long hill so beasted myself up that a few times. Hard work, warm out too. Considered removing the top a few times but always at the top when I was too tired to actually do it. Watch stopped lapping correctly some time in the middle so I lost count a bit but seem to have done the correct amount. Got some encouragement from people cooling down with was nice.
Got tough around the 6-7 mark (I mean properly tough, it was always hard). Trying to have good form and pushed on pretty well until the end, doing the last 2 quite strongly I felt.
Running (off-road) warm up/down 2:24 0.41 km (5:48 / km) +3m 5:36 / km
ahr:131 max:134 shoes: VJ Bold 8
Token cool down because:
a) I was tired
b) I needed to find someone to get me back into town
a) I was tired
b) I needed to find someone to get me back into town
Monday May 28, 2018 #
9 AM
Note
Mon- 50-60mins easy + 6x100 strides
Tues- Summer Series long (hard) followed by 12 x 45secs hills w/ jog down rec.
Weds- 80-90mins easy (hopefully in the hills but will have to see about some logistics.)
Thurs- Rest day or 30mins easy
Fri- 25mins easy + 4 x hill sprints/strides (after travel!)
Sat- Shamrock
Sun- Shamrock
Mon- Shamrock
Tues- Summer Series long (hard) followed by 12 x 45secs hills w/ jog down rec.
Weds- 80-90mins easy (hopefully in the hills but will have to see about some logistics.)
Thurs- Rest day or 30mins easy
Fri- 25mins easy + 4 x hill sprints/strides (after travel!)
Sat- Shamrock
Sun- Shamrock
Mon- Shamrock
7 PM
Running (road) 1:06:28 10.84 km (6:08 / km) +14m 6:06 / km
ahr:129 max:164 shoes: New Balance Vazee
Easy run in town. Low on energy this evening and it took me a while to get out the door. I did though and headed kind of towards the sea in a roundabout fashion. It didn't work out quite as well as I hoped as some of the roads are just industrial access and not the best for running. The coastal path was nice as usual and I went for an explore out on the beach for the fun. Wanted to see if I could get across Sandymount but there's a river in the way. Home then via the Aviva. Finished with 6x100m strides. They felt good actually. Stopped by some woman looking for somewhere just as I was done, which was relatively good timing I suppose. Didn't accede to her request to walk with her the 3k that it was to her destination.
Sunday May 27, 2018 #
2 PM
Running (road) 1:42:06 15.47 km (6:36 / km) +612m 5:31 / km
ahr:133 max:172 shoes: New Balance Vazee
Long and easy in the hills with ColmM, c.hill, lorrieq and Cillin. Muggy out, got rained on for the first time in months but then just really sweaty. Few little squeezes of the pace on some climbs but mostly just ticking away nicely. Excellent run.
Saturday May 26, 2018 #
12 PM
Rock Climbing 1:00:00 [1]
In Gravity for 2 hours. Good fun, felt like I could climb kind of well and would like to get back into this really. Gympa is over now so I might stick in climbing instead. Feeling a little rough after the previous nights endeavours but recovered well throughout the day. Got a black nice and early (like climb no. 3) and was kinda tired forever after that!
Also went go karting afterwards which was good fun too. Some sore muscles to come tomorrow I imagine.
Also went go karting afterwards which was good fun too. Some sore muscles to come tomorrow I imagine.
Friday May 25, 2018 #
5 AM
Note
slept:5.0
Ugh, early flight today. Someday I will not leaving packing until really late the night before.
Thursday May 24, 2018 #
8 AM
Note
slept:8.0
5 PM
Running (road) 56:12 9.93 km (5:40 / km) +78m 5:27 / km
ahr:147 max:170 shoes: New Balance Vazee
Easy one this evening. Was a bit stressed about time as I thought I had to squeeze it in before Hittaut stuff. That got postponed though so no stress and I got to watch the end of the giro before I left. Went to Stenhagen because I haven't in ages. Another great evening out and a very pleasant run. Met some cats and one very friendly one in particular. Legs were heavy at the start but felt ok by the end.
Then quick dinner before heading to Sam & Ross' for a little birthday celebration which was a very nice way to spend evening.
Then quick dinner before heading to Sam & Ross' for a little birthday celebration which was a very nice way to spend evening.
Wednesday May 23, 2018 #
8 AM
Note
slept:8.5
6 PM
Running (road) warm up/down 15:00 1.92 km (7:48 / km) +24m 7:21 / km
ahr:127 max:168 shoes: VJ Bold 8
Warm up to the start from the cars. Remembered the inhaler with easily enough time to go back and get it. Legs a little heavy from intervals yesterday but seemed to loosen up a bit with some drills and strides.
Orienteering race 1:15:53 *** 12.01 km (6:19 / km) +91m 6:05 / km
ahr:159 max:170 spiked:7/11c shoes: VJ Bold 8
Jukola Test - Results - Livelox
Not happy with this run, though there are some positives. The lack of north lines on the map confused me once or twice, particularly going to 2 & 9, in the same area really. 2 was just crazy bad going in the wrong direction altogether and then missing the control once I had actually worked it out. Livelox thinks I was there the first time I passed but I wasn't. Had a better spell 3->5 though some small refinements on route execution on 5 would have been good. Wrong choice to go straight for 6. Legs were a bit heavy from intervals but I pushed them pretty well I felt. I was still way down on the short climb to 7.
Left 7 badly, increasing the distance through the rough semi open. On the road to 8 was a gradual uphill and it was tough work getting the legs to turn over. Again pretty bad leaving 8 and bad direction going to 9.
Felt like I pulled it together a bit going to 10 but crossed the marsh too sharply (north lines?) and then was somewhat confused by the new felling that lost me a good few seconds. Control itself was good.
Final road run to 11 I tried to press on but I wasn't delivering much. David caught me in the circle then but I stayed in front to the finish.
Not happy with this run, though there are some positives. The lack of north lines on the map confused me once or twice, particularly going to 2 & 9, in the same area really. 2 was just crazy bad going in the wrong direction altogether and then missing the control once I had actually worked it out. Livelox thinks I was there the first time I passed but I wasn't. Had a better spell 3->5 though some small refinements on route execution on 5 would have been good. Wrong choice to go straight for 6. Legs were a bit heavy from intervals but I pushed them pretty well I felt. I was still way down on the short climb to 7.
Left 7 badly, increasing the distance through the rough semi open. On the road to 8 was a gradual uphill and it was tough work getting the legs to turn over. Again pretty bad leaving 8 and bad direction going to 9.
Felt like I pulled it together a bit going to 10 but crossed the marsh too sharply (north lines?) and then was somewhat confused by the new felling that lost me a good few seconds. Control itself was good.
Final road run to 11 I tried to press on but I wasn't delivering much. David caught me in the circle then but I stayed in front to the finish.
Running (road) warm up/down 5:26 0.88 km (6:10 / km) +17m 5:38 / km
ahr:118 max:130 shoes: VJ Bold 8
After waiting around getting cold and eaten my mosquitos, jogged back to the cars with Johannes & Fay.
Tuesday May 22, 2018 #
8 AM
Note
slept:8.5
Little behind schedule posting this. Good week last week. Got in the quality sessions I'm looking for and hitting the targets. Fairly front loaded this week as I have 0 clue what the plan for the weekend is, other than something is planned! In Ireland then all the following week.
Mon- run to/from gympa
Tues- Intervalls w/ Linne (10x 60/30 2min, 10x 40/20, 2min 10x 30/15)
Weds- Jukola test
Thurs- 60mins easy or possibly a cycle if I can arrange everything appropriately
Fri- Flying to Ireland early then Stag
Sat- Stag
Sun- Stag
Mon- run to/from gympa
Tues- Intervalls w/ Linne (10x 60/30 2min, 10x 40/20, 2min 10x 30/15)
Weds- Jukola test
Thurs- 60mins easy or possibly a cycle if I can arrange everything appropriately
Fri- Flying to Ireland early then Stag
Sat- Stag
Sun- Stag
6 PM
Running (road) 17:54 2.45 km (7:18 / km) +54m 6:35 / km
ahr:139 max:165 shoes: New Balance Vazee
From KG over to Stadskogen. Of course forgot my inhaler again today. Lots of mosquitos in the forest too which is far from ideal. Some drills then too.
Running (road) 37:15 6.32 km (5:54 / km) +91m 5:30 / km
ahr:160 max:172 shoes: New Balance Vazee
10x 60/30 2min, 10x 40/20 2min, 10x 30/15 2min
Pretty tough session. Started ok and tried to keep the pace reasonable for the first few. Who knows though in the mosquito filled GPS black hole that is Stadskogen! Started to suffer towards the end of the 60s but the long rest came when I needed it.
Then the next set were pretty rough. Any tiny lumps in the path were sending me backwards in the group. It got harder and harder to accelerate at the start of them as the lactic built up, only to then have to stop! Fought on and tried to hold form which helped a lot when I did it. Definitely a good workout.
Pretty tough session. Started ok and tried to keep the pace reasonable for the first few. Who knows though in the mosquito filled GPS black hole that is Stadskogen! Started to suffer towards the end of the 60s but the long rest came when I needed it.
Then the next set were pretty rough. Any tiny lumps in the path were sending me backwards in the group. It got harder and harder to accelerate at the start of them as the lactic built up, only to then have to stop! Fought on and tried to hold form which helped a lot when I did it. Definitely a good workout.
Running (road) 10:18 [1] 1.71 km (6:02 / km)
shoes: New Balance Vazee
Back to KG with Jan & Kate & Love at first. Not moving quickly...
Monday May 21, 2018 #
5 PM
Running (road) 41:46 [1] 6.3 km (6:37 / km) +59m 6:20 / km
shoes: New Balance Vazee
Over to gympa. Another sunny evening, maybe the last for a while I hear.
Bit late arriving so went backwards to meet the group and then drills. Feeling better about my form than last week and really concentrated on holding it well.
Bit late arriving so went backwards to meet the group and then drills. Feeling better about my form than last week and really concentrated on holding it well.
Strength 31:48 [1] 0.01 km (0.0 kph)
ahr:94 max:116
Gympa. Nice and cool in the room upon arrival but it quickly got hot. Fought through it but still a bit of a struggle at times.
Football 19:59 0.61 km (32:46 / km)
shoes: Addidas indoor
Well basketball really. First match was good but didn't recover very well after that. High bursts if speed that I'm not so used to. Good fun. Low nets make it easy for me to dunk.
Football 5:35 [5] 0.23 km (23:58 / km)
shoes: Addidas indoor
Thought I'd go home but stayed for one more. Tired. Would like to have had my inhaler.
Running (road) 25:02 [1] 4.34 km (5:46 / km) +14m 5:41 / km
shoes: New Balance Vazee
Home. Trying to mix up the route a little bit. Worked kind of. Saw some sheep/goat things in Ekeby.
Sunday May 20, 2018 #
9 AM
O-training 1:38:50 **** 14.1 km (7:01 / km) +142m 6:40 / km
spiked:18/19c shoes: VJ Bold 8
Skattungbyn long.
Last visit to my training ground for the weekend. This time with an actual 1:12500 map. Different starting place with smaller group, Albin, Johanna & Jakob. Started together at an easy enough pace and were pretty together until 3. Small micro route choices towards 4 and Jakob got ahead a bit and I was just behind Albin. Litte more confident than him down to 5 and kept more height to 6 so was slightly ahead. Went kind of left for 7. Not sure how good it was but faster than Albin, maybe the same as Jakob but never saw them again anyway and I knew I was the only one looking to do the majority of the course. Felt tired heading to 8, some tough climbs but kind of got a second wind by 9/10. 12/13 area wasn't as physical as I had thought it was going to be. Went around for 14 avoiding climb. Tried to squeeze the pace a bit on the roads here so used them a decent amount on the leg, though felt it climbing to 14. Nice and clean for the rest and the big tough climbs were mostly done. Again tried to push the pace a bit on 18/19 as the forest opened up a bit. On 94 mins at 19 and was a bit undecided about what I'd do. Had said 100 mins beforehand so decided to stick to that and pressed on down the road. Happy with this run.
Pretty much straight into the lake afterwards at a run. Much warmer than the river and was perfect for cooling down. Nice lunch on the pier before driving home. Top weekend.
Last visit to my training ground for the weekend. This time with an actual 1:12500 map. Different starting place with smaller group, Albin, Johanna & Jakob. Started together at an easy enough pace and were pretty together until 3. Small micro route choices towards 4 and Jakob got ahead a bit and I was just behind Albin. Litte more confident than him down to 5 and kept more height to 6 so was slightly ahead. Went kind of left for 7. Not sure how good it was but faster than Albin, maybe the same as Jakob but never saw them again anyway and I knew I was the only one looking to do the majority of the course. Felt tired heading to 8, some tough climbs but kind of got a second wind by 9/10. 12/13 area wasn't as physical as I had thought it was going to be. Went around for 14 avoiding climb. Tried to squeeze the pace a bit on the roads here so used them a decent amount on the leg, though felt it climbing to 14. Nice and clean for the rest and the big tough climbs were mostly done. Again tried to push the pace a bit on 18/19 as the forest opened up a bit. On 94 mins at 19 and was a bit undecided about what I'd do. Had said 100 mins beforehand so decided to stick to that and pressed on down the road. Happy with this run.
Pretty much straight into the lake afterwards at a run. Much warmer than the river and was perfect for cooling down. Nice lunch on the pier before driving home. Top weekend.
Saturday May 19, 2018 #
10 AM
O-training 1:05:50 [2] **** 8.55 km (7:42 / km) +130m 7:09 / km
spiked:14/23c shoes: VJ Bold 8
No races on the cards for me this weekend. The areas didn't look super amazing and the other option was Skattungbyn, the EOC 2012 area.
First was a control pick. Planned, thinking the map was 1:10, but it was 1:15. Tough to read the detail in an truly beautiful forest. Actually tough underfoot in some ways, with kind of soft lichen/moss, not very well attached on top of rockyish ground. First 6 controls were good but had some relatively dire moments after that. Caught Johanna and couldn't get away as I kept missing in the circle and without kites it took time to work out what was happening. Bit annoyed about that and at 19 I stopped and let her go away to be by myself and reset the brain. That worked well and I got the last few well.
Lovely morning and had a quick dip in the bloody cold river afterwards.
First was a control pick. Planned, thinking the map was 1:10, but it was 1:15. Tough to read the detail in an truly beautiful forest. Actually tough underfoot in some ways, with kind of soft lichen/moss, not very well attached on top of rockyish ground. First 6 controls were good but had some relatively dire moments after that. Caught Johanna and couldn't get away as I kept missing in the circle and without kites it took time to work out what was happening. Bit annoyed about that and at 19 I stopped and let her go away to be by myself and reset the brain. That worked well and I got the last few well.
Lovely morning and had a quick dip in the bloody cold river afterwards.
4 PM
Running (road) warm up/down 7:19 [1] 1.19 km (6:10 / km) +1m 6:08 / km
shoes: VJ Bold 8
Warm up before "intervals". Misjudged the time a bit foolishly and this was quite a bit shorter than I intended. Warm.
O-training intervals 1:02:44 7.59 km (8:16 / km) +134m 7:36 / km
spiked:13/15c shoes: VJ Bold 8
O-intervals in Skattungbyn.
Again a 1:15 map, but planned thinking it was 1:10. Pretty massive group to start and some nice gaffling on number 1 meant it split up. Might have been better to take the road for my 1st. Felt like I was out the back by 2, though there were flashes of people. One NTNUI guy & Victor just in front leaving 3 and worked to try to close the gap. Then on the rest a big crowd came from a weird angle because they had messed up 4.
They wanted to catch up (good luck) and went pretty quickly. I hung on with the same gaffle as Mats for 5,6. Legs wouldn't get me up the hill to 7 though and he ran away. Got rightly confused on the 8th (around is maybe legit?) and met up with a Stora Tuna guy punching it. Straight would be better for 10 but I was in climb avoidance mode. David appeared at 10 which was a surprise. Worked hard to try to run up the hills at the end of this.
David left straight away but I wanted some effect of intervals. Waited a bit for Stora Tuna guy and then some recovery. Nice forest towards 11 and good to have a similar speed, if slightly faster person to work off. Gaffled 11 but I was on point and got ahead. Held that for the interval then with some nice confident oing.
Hard work with long intervals but a decent session I think.
Again a 1:15 map, but planned thinking it was 1:10. Pretty massive group to start and some nice gaffling on number 1 meant it split up. Might have been better to take the road for my 1st. Felt like I was out the back by 2, though there were flashes of people. One NTNUI guy & Victor just in front leaving 3 and worked to try to close the gap. Then on the rest a big crowd came from a weird angle because they had messed up 4.
They wanted to catch up (good luck) and went pretty quickly. I hung on with the same gaffle as Mats for 5,6. Legs wouldn't get me up the hill to 7 though and he ran away. Got rightly confused on the 8th (around is maybe legit?) and met up with a Stora Tuna guy punching it. Straight would be better for 10 but I was in climb avoidance mode. David appeared at 10 which was a surprise. Worked hard to try to run up the hills at the end of this.
David left straight away but I wanted some effect of intervals. Waited a bit for Stora Tuna guy and then some recovery. Nice forest towards 11 and good to have a similar speed, if slightly faster person to work off. Gaffled 11 but I was on point and got ahead. Held that for the interval then with some nice confident oing.
Hard work with long intervals but a decent session I think.
Running (road) warm up/down 6:41 [1] 1.09 km (6:09 / km)
shoes: VJ Bold 8
Jog back to the cars with the Stora Tuna guy from intervals.
River still very cold, and also cooler in the evening.
River still very cold, and also cooler in the evening.
Friday May 18, 2018 #
10 PM
O-training 1:00:46 ***** 7.76 km (7:50 / km) +78m 7:27 / km
spiked:11/12c shoes: VJ Bold 8
Up north in Mora. Bit of a drive (~4 hours) but hung around a bit extra in order to wait for it to get dark. It never really did that to a huge extent but did a bit of dusk training. Started with a corridor in some dense green. It opened up a bit but the veg on the map was all wrong which didn't help. I did ok but got a bit off at one point and was slow enough.
Then there were two loops. I ran the first at a bit higher tempo and it went well. Nice control entries & exit. Even if the veg was wrong I was feeling the terrain ok. Heavy enough going even though it looked lovely. Loop two I went a bit slower and only did half before jogging back to the car getting a pretty nice round hour in.
Then there were two loops. I ran the first at a bit higher tempo and it went well. Nice control entries & exit. Even if the veg was wrong I was feeling the terrain ok. Heavy enough going even though it looked lovely. Loop two I went a bit slower and only did half before jogging back to the car getting a pretty nice round hour in.
Thursday May 17, 2018 #
8 AM
Note
slept:8.0
6 PM
Running (road) 49:37 8.87 km (5:36 / km) +39m 5:28 / km
ahr:103 max:161 shoes: New Balance Vazee
Ran over to Röbo to watch Blodomloppet and give a few cheers. I had also intended to take pictures but managed to mess that up big time somehow. I was a bit late for the fastest guys, took some selfies instead of Fay and just fumbled my phone, nearly dropping it when Kate when past. Got my act together for Gina though which was more important I suppose. Tagged on some extras between the first and second wave and then some lopoy bits to bring it up to 50 going home. Bit windier today and had the pleasure of running across a bridge into a cloud of floating seed. Hate to have pollen allergies.
7 PM
Strength 40:27 [1]
At home doing some strength. Usual part 1 program. Then added in some form exercises and it took a while really. Probably longer than it should but I was experiementing so no worries.
Wednesday May 16, 2018 #
8 AM
Note
slept:7.5
5 PM
Running (road) intervals 1:34:11 17.0 km (5:32 / km) +26m 5:30 / km
ahr:146 max:176 shoes: New Balance Vazee
Track Wednesday. 5x 1200m @ 4:48, 2:30r, 2x 1000m @3:50, 2:00r, 2x 400m @max, 400m jog r
Due to Blodomloppet tomorrow I reckoned Gränby would be busy/closed so went to Österängens. Perfect 15 min warm up, though not the nicest route. Like 4 different football trainings on there though and they had moved the goals onto the track so no dice. Headed up towards Gränby instead but got started on the session.
First 1200 I did from GPS distance, uphill into a headwind. Didn't get the pacing right as a result but ok. The first recovery was then a bit long because I was trying to work out if I could run on the track. There were people building gazebos in the outer lanes and they reckoned it was grand so went for it. Some guy showed up in a jeep on the second rep and parked it across lanes 1-4 so which was a bit of a pain. He told me the track was closed but it was grand, just watch out for moving lorries :)
Super warm so removed singlet, then 4 bang on pace intervals. Getting harder as they went but felt I could do a few more.
Then the 2x1000. Again bang on pace but I had to work hard enough for them. Felt I was able to breath much better than last week, so I guess the inhaler helped.
Final 2x400m was pretty suffer. Fairly serious lactic build up. Tried to focus on form and pushing through the second 200. Went ok.
Then started my jog home. Watch died ~half way back so extra distance and time added
Due to Blodomloppet tomorrow I reckoned Gränby would be busy/closed so went to Österängens. Perfect 15 min warm up, though not the nicest route. Like 4 different football trainings on there though and they had moved the goals onto the track so no dice. Headed up towards Gränby instead but got started on the session.
First 1200 I did from GPS distance, uphill into a headwind. Didn't get the pacing right as a result but ok. The first recovery was then a bit long because I was trying to work out if I could run on the track. There were people building gazebos in the outer lanes and they reckoned it was grand so went for it. Some guy showed up in a jeep on the second rep and parked it across lanes 1-4 so which was a bit of a pain. He told me the track was closed but it was grand, just watch out for moving lorries :)
Super warm so removed singlet, then 4 bang on pace intervals. Getting harder as they went but felt I could do a few more.
Then the 2x1000. Again bang on pace but I had to work hard enough for them. Felt I was able to breath much better than last week, so I guess the inhaler helped.
Final 2x400m was pretty suffer. Fairly serious lactic build up. Tried to focus on form and pushing through the second 200. Went ok.
Then started my jog home. Watch died ~half way back so extra distance and time added
Tuesday May 15, 2018 #
8 AM
Note
slept:7.5
Going to bed later and waking up later just really doesn't work that well for me.
6 PM
Running (off-road) 1:01:33 9.62 km (6:24 / km) +89m 6:07 / km
ahr:136 max:163 shoes: New Balance Vazee
Was going shopping in Stenhagen so stopped by the other side of Nåsten from where I usually get to run and did a decent loop. Thinking about form a bit today and towards the end I started feeling like I was moving well again, which I haven't really felt since IOC. Fell a load of times though, whatever that was about (3, and one badly stubbed toe leading to spic save). Of course the first one was into a massive mud hole so ruined my band new hittaut map and my white singlet was apparently a bad choice.
Made a route selection mistake, thinking I had to cut a bit more off that I did really. Fell twice on this cut section and got back to the car 8 minutes too early. The positive though, I saw a great grey owl which is pretty rare. It was huge, I thought it was a deer first but then it was flying so I thought perhaps a capercaillie. Came out from the trees and perched looking directly at me then and it was pretty clearly identifiable. As Per Forsberg would say, "great to see!"
Made a route selection mistake, thinking I had to cut a bit more off that I did really. Fell twice on this cut section and got back to the car 8 minutes too early. The positive though, I saw a great grey owl which is pretty rare. It was huge, I thought it was a deer first but then it was flying so I thought perhaps a capercaillie. Came out from the trees and perched looking directly at me then and it was pretty clearly identifiable. As Per Forsberg would say, "great to see!"
Monday May 14, 2018 #
8 AM
Note
slept:8.5
Long day yesterday so took a bit of a lie in this morning :)
Decent week, getting back into the swing of things a bit and working hard. Really important I remember my inhaler though for those tough sessions to get the most out of them. Up to Mora this weekend for some Jukola training in relevant terrain and using the EOC long map from when EOC was in Sweden (2012?)
Mon- 45-50mins easy + gympa
Tues- 60mins easy
Weds- Track (5 x 1200 in 4’48” w/ 2’30” rec, 2 x 1000 in 3’50” w/2’ rec, 2 x 400 AUG w/ 400 jog rec)
Thurs- 50mins easy
Fri- Jukola training - night-o
Sat- Jukola training - am controls out? - pm o-intervals
Sun- Jukola training - long run on EOC map
Decent week, getting back into the swing of things a bit and working hard. Really important I remember my inhaler though for those tough sessions to get the most out of them. Up to Mora this weekend for some Jukola training in relevant terrain and using the EOC long map from when EOC was in Sweden (2012?)
Mon- 45-50mins easy + gympa
Tues- 60mins easy
Weds- Track (5 x 1200 in 4’48” w/ 2’30” rec, 2 x 1000 in 3’50” w/2’ rec, 2 x 400 AUG w/ 400 jog rec)
Thurs- 50mins easy
Fri- Jukola training - night-o
Sat- Jukola training - am controls out? - pm o-intervals
Sun- Jukola training - long run on EOC map
5 PM
Running (road) 45:08 6.87 km (6:34 / km) +81m 6:12 / km
ahr:139 max:168 shoes: New Balance Vazee
Some easy running from Hågadalens skolan. I had hoped it would be open earlyish but no luck so first loop was with my bag. Did a nice loop around the edge of the grass and then back via Kung Björns. Then met up with the group to do the usual lap + drills. I've felt my form hasn't been great yesterday so it was nice to get a bit of drills in for that. Legs tight enough from Sunday really.
6 PM
Strength 31:52 0.01 km (0.0 kph)
ahr:109 max:133
Gympa. Very hot an sweaty today. First set of planks I felt like I was having a terrible time but seemed to get stronger for the second set somehow?
Sunday May 13, 2018 #
12 PM
Running (road) 1:40:11 18.01 km (5:34 / km) +189m 5:17 / km
ahr:145 max:168 shoes: New Balance Vazee
Went to Åland with Gina today, mainly to buy tax free alcohol for the wedding. Made a day of it though and included a run. Explored along the coast having fun at the start, in the sunshine along the rocks. Towards the end of the 70 easy mins I was more on nice gravel roads.
Last 30 mins were steady with 1 min accelerations every 6. Really didn't get that much out of my body for this on terms of died but tried really hard at least. I really need to remember to take my inhaler as I noticed the lack of oxygen intake.
Nice relaxing afternoon with Gina then. Tasty lunch and bird watching. Bit lacking in water by the end of the day. Bought like 32 litres of beer though and lots of champagne :)
Last 30 mins were steady with 1 min accelerations every 6. Really didn't get that much out of my body for this on terms of died but tried really hard at least. I really need to remember to take my inhaler as I noticed the lack of oxygen intake.
Nice relaxing afternoon with Gina then. Tasty lunch and bird watching. Bit lacking in water by the end of the day. Bought like 32 litres of beer though and lots of champagne :)
Saturday May 12, 2018 #
9 AM
Running (road) 52:33 9.72 km (5:24 / km) +33m 5:19 / km
ahr:135 max:160 shoes: New Balance Vazee
Easy sunny Saturday morning. Had been considering doing it pre breakfast and then when I woke up a bit late that became a reality. Small bit of kinsei tape on my right achilles which was tight after yesterday. I really think it's great stuff. Ran down the river and joined in the parkrun. Timing was excellent, waiting < 1min for the start. Cruised the course mostly just behind this one guy, enjoying the sunshine and watching people and the river. Nice quick course when there's no wind and it's dry. Chatted for a bit afterwards and then headed home. Felt the lack of food towards the end a little.
10 AM
Strength 9:12 [1] 0.02 km (0.1 kph)
ahr:92 max:104
Enjoyed the sunny weather and brought my exercise mat outside for some strength after some kvarg and berries.
Pretty stiff and weak really.
Set 2 today.
Pretty stiff and weak really.
Set 2 today.
11 AM
Stretching/Rehab 15:00 [0]
Still didn't want to go inside so some stretching too!
Friday May 11, 2018 #
8 AM
Note
slept:8.5
5 PM
Running (road) warm up/down 15:01 2.68 km (5:36 / km) +1m 5:35 / km
ahr:115 max:154 shoes: New Balance Vazee
Some easy laps with Gubes. Nice sunny day, little wind on vacation the back straight. Picked it up as it went on and did two strides to finish. Right hamstring needed a little stretch.
Running (road) intervals 52:14 9.99 km (5:14 / km) +5m 5:13 / km
ahr:159 max:177 shoes: New Balance Vazee
2x 2 mile, 3', 1x 1 mile, 3' , 4x 200m, 200m jog
13:18, 13:17, 6:24, 31, 38, 37, 36
Aim was for 13:20 and 6:15. Little slow on the single mile but pretty good on the longer ones. Effort added up. Mentally tough enough with so many laps. Had to work into the wind on the back straight. First 200 fairly killed me. Took a while to get any kind of oxygen back in and the next three were rough. Gina was watching me and giving me form tips which was how I managed to get a little faster.
Hard work but good to get a bit of intensity. There's no track on the Google maps but I sweat it's there in real life.
13:18, 13:17, 6:24, 31, 38, 37, 36
Aim was for 13:20 and 6:15. Little slow on the single mile but pretty good on the longer ones. Effort added up. Mentally tough enough with so many laps. Had to work into the wind on the back straight. First 200 fairly killed me. Took a while to get any kind of oxygen back in and the next three were rough. Gina was watching me and giving me form tips which was how I managed to get a little faster.
Hard work but good to get a bit of intensity. There's no track on the Google maps but I sweat it's there in real life.
Running (road) warm up/down 15:05 [1] 2.19 km (6:53 / km) +1m 6:52 / km
ahr:128 max:138 shoes: New Balance Vazee
Cool down with Gina. Headed over to Gränby 4H gård and back again. Saw a field full of rabbits but no chickens in the farm.
Thursday May 10, 2018 #
5 PM
Running (road) 56:18 10.2 km (5:31 / km) +27m 5:27 / km
ahr:128 max:165 shoes: New Balance Vazee
Headed out to Granby on a lovely sunny afternoon. Singlet and shorts warm so it was excellent even if there was a bit of a breeze. Form felt a bit weird, like I was sitting down a bit so was trying to make sure I stood up.
A nuthatch and a greenfinch were added to the list.
A nuthatch and a greenfinch were added to the list.
Wednesday May 9, 2018 #
8 AM
Note
(rest day)
Bit late putting this up. Some IOC review to be done but it's clear enough I'm missing that top end speed through lack of high intensity work. Plenty of time for that before the next bit events and it starts this week already.
Tues: 50mins easy - done
Weds: Off
Thurs: 45-50mins easy + 6 x 100m strides
Fri: Track. 15mins WU/CD.
Workout- 2 x 2miles (3200m) in 13’20” w/ 2-3’ rec.
1 x 1mile in 6’15”. 2-3’ rec.
4x200 A.U.G (all you got) w/ 200m jog rec.
Sat: 50-60min easy
Sun: 100mins (70 easy/ 30 steady w/ 1min accelerations every 6mins)
Tues: 50mins easy - done
Weds: Off
Thurs: 45-50mins easy + 6 x 100m strides
Fri: Track. 15mins WU/CD.
Workout- 2 x 2miles (3200m) in 13’20” w/ 2-3’ rec.
1 x 1mile in 6’15”. 2-3’ rec.
4x200 A.U.G (all you got) w/ 200m jog rec.
Sat: 50-60min easy
Sun: 100mins (70 easy/ 30 steady w/ 1min accelerations every 6mins)
Tuesday May 8, 2018 #
5 PM
Cycling 17:20 [0]
ahr:89 max:99
3.851 km 3m
From work along the quays to the park on a Dublin Bike. Bit late so working a bit but that does not equate to speed really on those bikes. Also Dublin is a bit rough for cycling.
From work along the quays to the park on a Dublin Bike. Bit late so working a bit but that does not equate to speed really on those bikes. Also Dublin is a bit rough for cycling.
Running (road) 1:05:24 11.4 km (5:44 / km) +92m 5:31 / km
ahr:130 max:166 shoes: New Balance Vazee
Easy lap of the park with Colm M, Cillin & Josh. Bit windy on the way out but warm and sunny mostly. Plenty of chats and a nice loosener for the legs.
Cycling 17:34 [0]
ahr:103 max:134
3.813km 32m
Back up to Harold's cross where I'm staying. Very pleasant evening.
Back up to Harold's cross where I'm staying. Very pleasant evening.
Monday May 7, 2018 #
11 AM
Running (off-road) warm up/down 25:50 3.52 km (7:20 / km) +3m 7:18 / km
ahr:130 max:166 shoes: VJ Bold 8
Watched the mass start and saw Shea royally screwing up the first control. Immediately knew I had to get out of there to not get the big nerves so started my warm up a bit early but got it out of my head. Limbered up nicely and wasn't feeling too tired from the long. Towards the end then I stayed near the spectator and watched the teams come through silently praying everyone else had made a mistake somewhere to let Shea back but no luck. Then into the pen.
Orienteering race 32:49 *** 5.57 km (5:53 / km) +81m 5:29 / km
ahr:163 max:172 spiked:15/15c shoes: VJ Bold 8
IOC relay
Shea came back just behind Josh. Colm H had come back a small bit ahead so I had a few targets. Started fairly hard wanting to catch Zac. We had the same gaffle to 1 but I got it slightly nicer and got ahead already. Could see Hugh ahead then heading to 2 and focused on hunting him down. He hesitated before the control and I saw Regina leaving the re-entrant I knew it would be in. Punched and continued hard down the path. Zac had a different gaffle and got lead astray by Hugh so was gone but I didn't look back.
Passed Gina and used the depression lines to try to reduce climb. Heavy enough climb up to 3 and I knew I was going to be paying on that last loop. Was very slightly high but no problem. Still slow up to 4 but got it well.
At the high point, surveyed what I could see in front of me. No one behind, Elsa from the mixed Swedish team just in front and in the distance a possible CorkO top? Took a slightly left route for 5 and the tree on the hill made it easy.
Was suffering with the lactic here and had a tough time running away from Elsa but opened the gap slowly. 6 was grand, use the big depression and then over to 7. Got a little distracted by Gina who was in the middle of a mistake and climbed a but more than necessary out of 6 but that meant I saw Bill E coming out of 7 on his route choice, though I was still a good bit behind. Little unsure of my lne but ran it confidently and I was fine.
Took the same route as Bill but was struggling now. Caught and passed Victoria S who was also on an open premier team and spike on 8.
Spectator control was high up and I could see Bill as I was running towards it. Body was in a bad place though and I struggled to get much out of it. Last loop was a real suffer fest and I lost a few seconds on 13 going around the back as my brain just wasn't up for reading the map.
Tried to get some leg turnover down the hill and the run-in but not much forthcoming. Up from to 7th to 3rd but still quite a gap to 1 & 2.
Kev had a stormer of a run to close the gap to CorkO and UCD but he had too much to do so we finished 3rd. Great to be in a solid competitive relay with <2 mins from 1st to 3rd. Would be nice to be at the other end of the podium though!
Shea came back just behind Josh. Colm H had come back a small bit ahead so I had a few targets. Started fairly hard wanting to catch Zac. We had the same gaffle to 1 but I got it slightly nicer and got ahead already. Could see Hugh ahead then heading to 2 and focused on hunting him down. He hesitated before the control and I saw Regina leaving the re-entrant I knew it would be in. Punched and continued hard down the path. Zac had a different gaffle and got lead astray by Hugh so was gone but I didn't look back.
Passed Gina and used the depression lines to try to reduce climb. Heavy enough climb up to 3 and I knew I was going to be paying on that last loop. Was very slightly high but no problem. Still slow up to 4 but got it well.
At the high point, surveyed what I could see in front of me. No one behind, Elsa from the mixed Swedish team just in front and in the distance a possible CorkO top? Took a slightly left route for 5 and the tree on the hill made it easy.
Was suffering with the lactic here and had a tough time running away from Elsa but opened the gap slowly. 6 was grand, use the big depression and then over to 7. Got a little distracted by Gina who was in the middle of a mistake and climbed a but more than necessary out of 6 but that meant I saw Bill E coming out of 7 on his route choice, though I was still a good bit behind. Little unsure of my lne but ran it confidently and I was fine.
Took the same route as Bill but was struggling now. Caught and passed Victoria S who was also on an open premier team and spike on 8.
Spectator control was high up and I could see Bill as I was running towards it. Body was in a bad place though and I struggled to get much out of it. Last loop was a real suffer fest and I lost a few seconds on 13 going around the back as my brain just wasn't up for reading the map.
Tried to get some leg turnover down the hill and the run-in but not much forthcoming. Up from to 7th to 3rd but still quite a gap to 1 & 2.
Kev had a stormer of a run to close the gap to CorkO and UCD but he had too much to do so we finished 3rd. Great to be in a solid competitive relay with <2 mins from 1st to 3rd. Would be nice to be at the other end of the podium though!
Running (off-road) warm up/down 5:54 0.6 km (9:51 / km)
ahr:99 max:114 shoes: VJ Bold 8
Kind of cooling down but mostly spectating and chatting.
Sunday May 6, 2018 #
1 PM
Running (road) warm up/down 19:21 2.77 km (6:59 / km) +176m 5:18 / km
ahr:115 max:149 shoes: VJ Bold 8
Orienteering race 1:48:59 *** 13.55 km (8:03 / km) +530m 6:44 / km
ahr:158 max:170 spiked:23/28c shoes: VJ Bold 8
IOC Long - M21E - Routegadget
Long day at the office. Started well, tried to pace it but somehow had a top class split up to 4. Couldn't quite hold it for the whole race and Marcus only got ahead of me in results terms on 17. Miss for me on 22 didn't help. Bit reminiscent of my 4th in 2015 really.
Long day at the office. Started well, tried to pace it but somehow had a top class split up to 4. Couldn't quite hold it for the whole race and Marcus only got ahead of me in results terms on 17. Miss for me on 22 didn't help. Bit reminiscent of my 4th in 2015 really.
Running (road) warm up/down 14:20 2.14 km (6:42 / km)
ahr:112 max:126 shoes: VJ Bold 8
Saturday May 5, 2018 #
4 PM
Running (road) 19:16 2.54 km (7:35 / km) +33m 7:07 / km
ahr:133 max:163 shoes: VJ Bold 8
Got off the organised bus 10 mins before my start. Straight to the tent dumped my kit and headed to the start where I managed to convince the organisers, Josh & Colm H to all start 10 mins late. Cillin and Marcus had been on the same bus and were also fine with it. That meant I had enough time to warm up so did that. Felt good, but took a little time to reset the brain properly. Got to the right place though after a bit though.
Orienteering race 40:36 ** 5.47 km (7:26 / km) +187m 6:21 / km
ahr:168 max:176 spiked:16/18c shoes: VJ Bold 8
IOC middle - 8th Irish (incl 20s) - Routegadget
Started well, ground was soft do knew immediately or would be a grind. 1 was easy, climbed ok to 2 though came slightly above it, maybe 10s. Then the course was easy for a while.
Tried to dig deep down the hill and was working hard, though didn't feel like I was moving all that much. Knew that everyone would be in the same boat so it was ok.
7 was the next thinking I really had to do, but I saw the pass with the crags and then or was easy. Still fighting for 8 & 9 then.
Saw Colm & Josh ahead of me too 10. Tried my damnedest but was still reduced to a walk.
11 I had to read the map, seemed lower than I anticipated and I came around it a little.
More suffer climb in bog to 12 and I was Fighting pretty hard mentally. Reached the limit on 13 and just ran past it, looking for a hill that didn't exist because of the new map symbol no one told us about. Dropped 47s according to splits browser but it was less than that really.
Then back to trivial orienteering. See 14 once up the hill out of 13. 15 was climb to the very top. Follow the power lines to 16 (though it was confusing as hell with the turf cutting symbol). 17 was seen from the road and then last control. No speed on the legs to finish.
Disappointed with the result but I really tried hard and left what I could put there, so also satisfied I did my best. Kinda weird mix... Course was way too easy and some of the blame for that probably lies with me being technical standards director but not sure what I could have done about it. The M10 course was waaaaaaay too hard do some work to do somewhere. Anyway, reset the system and recover food the long now.
Started well, ground was soft do knew immediately or would be a grind. 1 was easy, climbed ok to 2 though came slightly above it, maybe 10s. Then the course was easy for a while.
Tried to dig deep down the hill and was working hard, though didn't feel like I was moving all that much. Knew that everyone would be in the same boat so it was ok.
7 was the next thinking I really had to do, but I saw the pass with the crags and then or was easy. Still fighting for 8 & 9 then.
Saw Colm & Josh ahead of me too 10. Tried my damnedest but was still reduced to a walk.
11 I had to read the map, seemed lower than I anticipated and I came around it a little.
More suffer climb in bog to 12 and I was Fighting pretty hard mentally. Reached the limit on 13 and just ran past it, looking for a hill that didn't exist because of the new map symbol no one told us about. Dropped 47s according to splits browser but it was less than that really.
Then back to trivial orienteering. See 14 once up the hill out of 13. 15 was climb to the very top. Follow the power lines to 16 (though it was confusing as hell with the turf cutting symbol). 17 was seen from the road and then last control. No speed on the legs to finish.
Disappointed with the result but I really tried hard and left what I could put there, so also satisfied I did my best. Kinda weird mix... Course was way too easy and some of the blame for that probably lies with me being technical standards director but not sure what I could have done about it. The M10 course was waaaaaaay too hard do some work to do somewhere. Anyway, reset the system and recover food the long now.
Running (road) 11:56 1.43 km (8:21 / km) +27m 7:38 / km
ahr:114 max:135 shoes: VJ Bold 8
Cool down. A bit with Colm M but mostly headed up the road with Marcus. Not much power left in the legs, they'll need some rest before tomorrow.
Friday May 4, 2018 #
7 PM
Running (road) warm up/down 15:10 2.38 km (6:23 / km)
ahr:146 max:166 shoes: New Balance Vazee
Warm up, easing out the legs after driving to Sligo. Few drills and strides and felt ready for a nice little cruise.
Orienteering race 16:13 [4] ** 3.61 km (4:30 / km) +15m 4:24 / km
spiked:20/20c shoes: New Balance Vazee
IOC sprint - 13th - map
Cruised around as per the plan. Not the most interesting course but really nice to get a little hit out. As per usual HR didn't pair just for the race. Few oddities, notably #3 which was on one side of the uncrossable fence but was actually "in" the fence with no clarity from the descriptions. Drew with Marcus so obviously perfect pacing.
Cruised around as per the plan. Not the most interesting course but really nice to get a little hit out. As per usual HR didn't pair just for the race. Few oddities, notably #3 which was on one side of the uncrossable fence but was actually "in" the fence with no clarity from the descriptions. Drew with Marcus so obviously perfect pacing.
Running (road) warm up/down 12:07 1.74 km (6:58 / km) +32m 6:23 / km
ahr:123 max:137
Cool down with Marcus and Paul. Jogged up the road and found a speed sensor. Paul hit 32kph on the downhill.
Thursday May 3, 2018 #
7 AM
Running (road) 36:01 6.12 km (5:53 / km) +52m 5:39 / km
ahr:129 max:166 shoes: New Balance Vazee
Easy over to Stabby. For like the 4th time I've decided to go to Stabby a train came and the level crossing closed. Today I wanted to go enough that I did an extra loop and got there just as it opened. Sun shining and did a lap of the elljusspår. Very nice and legs feeling good as I woke up. Finished with 4 strides and I'm pretty ready for a few races this weekend. Looking forward to it.
Wednesday May 2, 2018 #
8 AM
Note
slept:8.5
Recovering from an all nighter takes longer than it used to when I was young.
6 PM
Running (road) 49:45 9.61 km (5:11 / km) +57m 5:02 / km
ahr:138 max:167 shoes: New Balance Vazee
Easy one out to Gränby. Nice enough evening and included 8x 1min pick ups with 1 mins rest, mostly concentrating on form and feeling like I had a nice flow running. Still feel a little low on sleep but the legs were great. Saw a hare.
Tuesday May 1, 2018 #
8 AM
Note
slept:8.5
Tired today