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Training Log Archive: roar

In the 7 days ending May 21, 2017:

activity # timemileskm+m
  Running (road)6 3:41:23 21.91(10:06) 35.26(6:17) 224
  O-training1 1:09:56 5.86(11:56) 9.43(7:25) 18331 /33c93%
  Cycling2 30:56
  O-training (technique)1 4:32 0.29(15:25) 0.47(9:35)
  Total8 5:26:47 28.06 45.16 40731 /33c93%
  [1-5]8 5:10:27
averages - sleep:8.1 rhr:45 weight:81kg

» now

Sunday May 21, 2017 #

12 PM

Running (road) 17:46 intensity: (2:52 @0) + (13:24 @1) + (1:05 @2) + (25 @3) 2.31 km (7:41 / km) +21m 7:22 / km
ahr:121 max:155 shoes: Inov8 X-Talon 2016

Warm up incl. drills and strides. I relaced these inov8's so that the lowest lace part is not done up and it makes a huge difference to the comfort. Much more room in the toe box. Very warm today. Nice warm up and had a little chat with Nick Barrable. Got the timing a bit wrong though as Gina was a bit longer than expected so I was waiting for a little bit after that. Stayed warm though I didn't record it.

O-training race 1:09:56 intensity: (1:53 @0) + (29:14 @1) + (1:37 @2) + (2:47 @3) + (27:18 @4) + (7:07 @5) **** 9.43 km (7:25 / km) +183m 6:46 / km
ahr:146 max:178 spiked:31/33c shoes: Inov8 ORoc 2017

Centrum Team sprint, legs 2 & 4, mixed team with Gina.

Leg 2:

Leg 4:

I took this as a split tempo session. Running the first one hard, but not all out and then with a long active recovery before going hard again on the second and really racing it. It was a pretty fun event too. Gina came back in 12th but some guys had run first leg so I had a few targets. Caught and passed a Tullinge guy at number 1 who was behind me again at 3. We were together and passed a few women to 6. I took the wrong route to 7 while he got caught by the impassable but got ahead anyway. Felt my legs up to 10 and guy with train on his back was beside me here. I got a better line to 11 but he was close behind. Heading to 14 Tullinge guy left it coming towards me so I got in ahead and just cruised the run in to 8th, only to find Gina not at the changeover!!! Shouted for her and she was clearing her SI card so train guy caught up again.
Then I immediately cleared and checked before grabbing a quick drink and jogging about. Chatted briefly to Kate, train guy and tullinge guy at various points. It was hot so I also sprayed myself with a hose before I went to the changeover too early. I thought the second loop would be quicker but it was about the same. Gina came back in 11th, ahead of train girl but I just wanted to be ahead of the people I had been with earlier.
Second loop was still climby but I was mostly solo for the first bit pushed on up to 3 and was happy with that hill but payed for it later. Really died as I went straight on 6 (around is probably a good choice). Suffered again on 9 and Lisa R's guy came zooming past and promptly stopped before I never saw him again. Few poor choices in the last bit as I tried to keep the intensity high. What I didn't know is I had passed Tullinge guy until he came into 18 from the opposite direction and I had to run hard for the finish, almost fumbled the last control too!

Good fun this race and a nice solid session after an easier week. Legs really felt it on the hills as it was hilly but pleased enough with the form.
2 PM

Running (road) 8:15 intensity: (8:14 @1) + (1 @3) 1.08 km (7:37 / km) +6m 7:24 / km
ahr:124 max:142 shoes: Inov8 X-Talon 2016

Cool down in the time available. Gina kindly got some water which was much needed at this point.

Had a nice trip back to Uppsala then afterwards. Went down via the lake which was a lovely park and stopped for ice cream in Stockholm centre. Top day.

Saturday May 20, 2017 #

9 AM

rhr:44 slept:8.0 weight:80.8kg

First morning in the new apartment for the summer. Woke up quite early due to it being bright.
12 PM

Running (road) 35:17 intensity: (49 @0) + (30:00 @1) + (1:17 @2) + (1:55 @3) + (1:16 @4) 6.54 km (5:24 / km) +34m 5:16 / km
ahr:131 max:167 shoes: Asics Hyper Speed 6 2016

Easy in Stadskogen from the new apartment. Very nice. Legs and form felt top. Finished with 4x 100m strides with 100m rest between. I actually got a bit lost really. Was supposed to go back earlier and missed the turn but it worked out ok.
1 PM

O-training (technique) (Ultrasprint) 4:32 intensity: (2:02 @1) + (1:05 @2) + (1:20 @3) + (5 @4) 0.47 km (9:35 / km)
ahr:145 max:162 shoes: Asics Hyper Speed 6 2016

Training package for the ultrasprint champs in June was released. This map is less than 100m from the new apartment so gave it a go. Huge miss on 4 caused by lack of compass but otherwise solid. Very fun.

Friday May 19, 2017 #

8 AM

rhr:47 slept:8.0 weight:81.1kg (rest day)

HR a little higher today. Might have something to do with waking up from a nightmare where I was 3 hours away from the airport when my flight was in 2 hours. Rest day anyway.

Thursday May 18, 2017 #

8 AM

rhr:46 slept:8.5 weight:81.1kg

6 PM

Running (road) 55:29 intensity: (1:47 @0) + (46:02 @1) + (6:26 @2) + (28 @3) + (46 @4) 9.97 km (5:34 / km) +137m 5:13 / km
ahr:136 max:164 shoes: Asics Hyper Speed 6 2016

After handing out some Ekebylopet flyers, and getting a bit of colour in the face from the glorious sunshine I took it easy around Blodomloppet. Tried to keep the pace around the 5:30 mark but varied a bit when I got distracted by other people running past and the hills. It was a very enjoyable loop for a run but it would be a proper tough race. Gina did a very similar time to me but started further back in the group so I never saw her, even though she got very close to me at one point. Pity.

Then a nice picnic in the sun afterwards for an altogether pleasant evening.

Wednesday May 17, 2017 #

8 AM

rhr:45 slept:8.5 weight:80.6kg

6 PM

Running (road) 42:25 intensity: (2:59 @0) + (35:52 @1) + (1:16 @2) + (2:18 @3) 7.39 km (5:45 / km) +26m 5:39 / km
ahr:129 max:160 shoes: Asics Hyper Speed 6 2016

Easy run to pick up hittaut points 10 and 11. Felt really good and fleet of foot which was great. Decent weather meant it was warm and just pleasant to be out. The only issue was I found neither of the hittaut points. 10 had become a construction site with 4 workers and I just didn't find 11. I don't know how to handle this in my get them in order challenge.

Tuesday May 16, 2017 #


Selected for WOC Long. Woo.

Not a huge surprise after the weekend but nice to get the confirmation. Looking forward to it now.
8 AM

rhr:44 slept:9.0 weight:81.2kg

This week is about recovery he says, but also doing some fun things. Also doing a lot of reading about training and working out where to get a coach from.
The weather is supposed to get nice this week too!

Monday: rest
Tuesday: easy - I'll jog testbana to be sociable
Wednesday: 45 mins easy
Thursday: Blodomloppet 10k. Whatever you believe about Uppsala, this is not flat. Followed by a picnic. Taking it handy so will be slightly more than 50 mins.
Friday: rest
Saturday: 30 mins easy +4x100m strides (moving apartment?)
Sunday: Centrum team sprint (4 leg sprint relay with 2 people per team) with Gina. The big questions, how do you run this? What do you do with the 15 min rest between your legs?
5 PM

Cycling 17:54 intensity: (3:58 @0) + (12:15 @1) + (1:40 @2) + (1 @3)
ahr:121 max:152 shoes: Cannondale CAAD8

Took the speedy bike out of the garage as it was sunny and the roads are all clean. Very nice. A guy on an electric bike just about passed me out through Sommaro. I asked if I could draft and he said yes. An excellent pull it was too

Running (road) 1:02:11 intensity: (1:34 @0) + (16:00 @1) + (43:58 @2) + (39 @3) 7.98 km (7:47 / km)
ahr:111 max:156 shoes: Inov8 X-Talon 2016

Did the warm up with the people doing the Testbana including some strides and then jogged it with Johanna who was also tired after the weekend. Beautiful day and some lovely paths meant this was super enjoyable. Somehow I screwed up the watch usage and paused it for the duration of actually doing the course. Legs heavy but coming to life.
7 PM

Cycling 13:02 intensity: (28 @0) + (12:33 @1) + (1 @3)
ahr:119 max:142 shoes: Cannondale CAAD8

Cycle home. So much quicker on this bike. First bit was with Ross and then
I stopped by the new apartment. Only started the watch later.

Monday May 15, 2017 #

8 AM

rhr:44 slept:6.5 weight:81kg

Home very late last night. No delays or anything, that was just the flights I booked.

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