Training Log Archive: roarIn the 7 days ending Apr 10, 2017:
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Monday Apr 10, 2017 #
Note
Monday: short and easy + gympa
Tuesday: hill intervals
Wednesday: am gym, pm o-intervals in Lunsen.
Thursday: am easy run, pm tempo
Friday: pm run to + climbing with Gina
Saturday: Stigtomtakavlen - last leg, 9.5 km
Sunday: Kolmardsmedeln (middle)
Running (road) 25:27 2.3 km (11:04 / km) +14m 10:44 / km
shoes: Asics Hyper Speed 6 2016
Strength 32:29 [1] 1.63 km (3.0 kph)
shoes: Asics Hyper Speed 6 2016
Sunday Apr 9, 2017 #
Running (road) warm up/down 24:13 3.14 km (7:43 / km) +17m 7:31 / km
ahr:126 max:152 shoes: Inov8 ORoc 2017
Orienteering race 42:05 **** 6.31 km (6:40 / km) +25m 6:33 / km
ahr:161 max:168 spiked:17/19c shoes: Inov8 ORoc 2017
Running (road) warm up/down 10:09 1.06 km (9:36 / km)
ahr:109 max:124 shoes: Inov8 ORoc 2017
Saturday Apr 8, 2017 #
Running (off-road) warm up/down 18:41 2.28 km (8:13 / km) +15m 7:57 / km
ahr:122 max:153 spiked:1/1c shoes: Inov8 ORoc 2017
Orienteering race 2:46:51 **** 22.53 km (7:24 / km) +51m 7:19 / km
ahr:149 max:175 spiked:28/37c shoes: Inov8 X-Talon 2016
Splits
Livelox - my new laptop is probably good enough to run Windows and Quickroute in Virtualbox so should be able to upload those in the future.
Started well, got 1 cleanly. Started well on 2 but went off line closer to the end of it and missed. Already started to feel tired and the HR slowly dropped for the rest of the course. Was clean then as far as 7 but wobbly on 8 again. Lost a chunk of time on 9, just missing it but the area was super vague and it took ages to to work it out. Two good controls again on 10 and 11 but made another mess of 12. The linear marshes were super huge and confused me so much and I misinterpreted them several times. Got myself around the loop okish but 15 was another miss. Map turnover at 16
And there was so much left. Bad compass on 18 and I missed it quite a lot for a short leg. My back started to get sore at this point and I was really struggling to run and had to walk a few bits. Got 19 but not quickly. From here on it was a real struggle. Had to work really hard to move and reading the map started to take a lower priority which didn't work. Then I headed to 27 instead on 25 on the butterfly which was a massive time loss. Really considered going home a few times. When I did eventually reach 27 the correct time I read the code for 25! Ran away from it like 50m before realising. Got myself around anyway but the last loop was pretty rough. Not too pleased.
Friday Apr 7, 2017 #
Note
(rest day)
Of note is that I went through Stockholm at about 1400 which was about an hour before the lorry tragedy. A little scary.
Upon arriving I went looking for a shop for food and because i forgot sheets. Had a nice explore of town and luckily only got food as i found the sheets when i got back
Thursday Apr 6, 2017 #
Running (road) 52:47 [3] 10.3 km (5:08 / km) +18m 5:05 / km
ahr:144 max:173 shoes: Asics Hyper Speed 6 2016
Wednesday Apr 5, 2017 #
Note
(rest day)
Tuesday Apr 4, 2017 #
Running (road) 16:36 2.46 km (6:45 / km) +1m 6:44 / km
ahr:100 max:157
Running (road) intervals 30:07 6.0 km (5:01 / km) +20m 4:56 / km
ahr:160 max:175 shoes: Asics Hyper Speed 6 2016
First one was good but it went downhill from there
Running (road) 11:23 [2] 1.79 km (6:22 / km) +7m 6:15 / km
shoes: Asics Hyper Speed 6 2016