Training Log Archive: roarIn the 7 days ending Aug 6, 2017:
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Sunday Aug 6, 2017 #
10 AM
O-training 50:09 **** 7.16 km (7:00 / km) +67m 6:42 / km
ahr:162 max:175 20c slept:8.5 shoes: VJ Bold
Another day, another Lunsen trip. This time a middle in the really far south part. Snapchat reckoned I was in Stockholm even!
We started individually. The first bit was really nice and I had great flow. Coming to 5 I had caught up with some people. Was behind Hilda then until 8 where she had a miss but I got it well and led confidently until 14. Didn't read the description and went to the wrong thing. Picked left for 15 which was good. Stefan was there too and we got away from Hilda. I was in front to 16 but got stuck in some hawthorn going to 17. That was a bit horrible. Chose what Stefan didn't do for 18 but was tiring a bit and was slow into it. Pretty even. I was behind him 19 and 20 and Hilda nearly came back to us, but I kicked hard on the long run in and got in front. Then it started to absolutely lash and got very wet changing.
A nice end to a week of Lunsen :) My legs maybe need a break from the forest.
We started individually. The first bit was really nice and I had great flow. Coming to 5 I had caught up with some people. Was behind Hilda then until 8 where she had a miss but I got it well and led confidently until 14. Didn't read the description and went to the wrong thing. Picked left for 15 which was good. Stefan was there too and we got away from Hilda. I was in front to 16 but got stuck in some hawthorn going to 17. That was a bit horrible. Chose what Stefan didn't do for 18 but was tiring a bit and was slow into it. Pretty even. I was behind him 19 and 20 and Hilda nearly came back to us, but I kicked hard on the long run in and got in front. Then it started to absolutely lash and got very wet changing.
A nice end to a week of Lunsen :) My legs maybe need a break from the forest.
Saturday Aug 5, 2017 #
9 AM
O-training 1:34:13 12.09 km (7:48 / km) +23m 7:43 / km
ahr:158 max:171 slept:8.0 shoes: VJ Bold
Long training in Lunsen. Woke up at 910 and checked the internet to discover there was training leaving KG at 10. Thought about it for about 30s and decided to go for it. Right decision.
Started with the guys but my legs were having a bad case of DOMS and I dropped off. Was solo until 8 where I fell and hurt my knee a little so walked a bit before the ladies (Hilda, Kate, Rebecka) caught me. Took a sneaky blueberry or two here. Stayed with them for the rest. Didn't do that much map reading independently until I suddenly got really tired going to 21 and was by myself again.
Fun day out. For sure am lacking long training.
Started with the guys but my legs were having a bad case of DOMS and I dropped off. Was solo until 8 where I fell and hurt my knee a little so walked a bit before the ladies (Hilda, Kate, Rebecka) caught me. Took a sneaky blueberry or two here. Stayed with them for the rest. Didn't do that much map reading independently until I suddenly got really tired going to 21 and was by myself again.
Fun day out. For sure am lacking long training.
6 PM
Note
My legs hurt. Also my shoulders. A bit my core too.
Friday Aug 4, 2017 #
9 AM
Strength 1:37:12
ahr:128 max:157 slept:8.5 shoes: Asics Hyper Speed 6 2016
Gym with Rassmus in Friskis Väderkvärn. Met Josef upon arrival but he was just finished.
10 mins cross trainer
Squats 10 40kg, 5x 60, 5x 70, 5x65
One leg behind squats 3x (5x60),
Deadlift 10x 40, 3x (5x80)
One leg Step ups, each leg, 5x60,5x50,5x45
Cleans? 5x20, 5x20, 5x25
10 mins cross trainer
While Rassmus did his reps I did random other core and exercises, e.g pull ups, one leg box jumps, Russian twists, back raises etc. Should put some order on that. Really solid session and i had a nice nap after my lunch. Accidently paused the watch at some point.
10 mins cross trainer
Squats 10 40kg, 5x 60, 5x 70, 5x65
One leg behind squats 3x (5x60),
Deadlift 10x 40, 3x (5x80)
One leg Step ups, each leg, 5x60,5x50,5x45
Cleans? 5x20, 5x20, 5x25
10 mins cross trainer
While Rassmus did his reps I did random other core and exercises, e.g pull ups, one leg box jumps, Russian twists, back raises etc. Should put some order on that. Really solid session and i had a nice nap after my lunch. Accidently paused the watch at some point.
Wednesday Aug 2, 2017 #
5 PM
Running (off-road) warm up/down 13:08 1.58 km (8:18 / km) +7m 8:08 / km
ahr:122 max:136 shoes: VJ Bold
To the start for warm up. Big tank of fresh water in the Plantskolan car park with pipes heading into the forest for fire extinguishing purposes but our course was to purposely avoid the burned area so shouldn't be an issue. Another lovely warm day
O-training intervals 52:03 **** 6.47 km (8:02 / km) +25m 7:53 / km
ahr:158 max:173 shoes: VJ Bold
O-intervals in Lunsen. Really big group out today which was cool. For the first one I took a slightly more around route more on the path and stayed with the group pretty alright but started to fade near the end. Interval 2 I was already having a tough time holding the pace and by 3 I was gone. Skipped the 4th and just navigated slowly through some green for practice. Back in the mix on 5, though I started too quick. Did some funny things on the last one then, only accidentaly getting 12 and not seeing the path to the finish properly. Good tough session but I just find the pacing of these so hard.
Running (off-road) warm up/down 4:43 0.72 km (6:34 / km)
ahr:138 max:146 shoes: VJ Bold
Easy and short back to the car park.
Tuesday Aug 1, 2017 #
5 PM
Running (road) warm up/down 26:33 3.46 km (7:41 / km) +33m 7:20 / km
ahr:124 max:165 shoes: Asics Hyper Speed 6 2016
Jog over to KG where I met Rassmus on the way and then warm up on Norbyspåret. Drills and strides too. Warm evening, great weather we're having.
6 PM
Running (road) intervals 32:06 5.63 km (5:42 / km) +49m 5:28 / km
ahr:163 max:180 shoes: Asics Hyper Speed 6 2016
Intervals on Norbyspåret
In minutes, with rest in (): 3 (1), 2 (1), 1(3) x3
A significant improvement on the last session I did before O-ringen. Decent group out. Kept the pace around 4 m/k which is alright on this track as it is the hilliest of the ones around. Some of those hills are punishing and it was definitely where I was suffering. Early efforts started to catch up to me near the end and I was struggling to stay ahead of Cecile by the last one. Some people did a 4th set but I had enough.
In minutes, with rest in (): 3 (1), 2 (1), 1(3) x3
A significant improvement on the last session I did before O-ringen. Decent group out. Kept the pace around 4 m/k which is alright on this track as it is the hilliest of the ones around. Some of those hills are punishing and it was definitely where I was suffering. Early efforts started to catch up to me near the end and I was struggling to stay ahead of Cecile by the last one. Some people did a 4th set but I had enough.
Running (road) warm up/down 17:07 2.45 km (7:00 / km) +14m 6:48 / km
ahr:139 max:150 shoes: Asics Hyper Speed 6 2016
Cool down to KG to collect my water and keys and then solo home. Some people did more intervals but I was done.
Quick shower and shop before heading to a nice evening BBQ with the visitors this week and 7 wonders.
Quick shower and shop before heading to a nice evening BBQ with the visitors this week and 7 wonders.
Monday Jul 31, 2017 #
8 AM
Note
slept:8.0
Tough week at o-ringen. Need to log it a bit. There was a lot of walking to/from the buses. Gina is off to nighthawk this weekend so I'm alone and need to find something to entertain myself. Will think on it the next few days. Noticed at o-ringen my terrain strength was bad so I want to start doing some strength work again.
Monday: o-training Lunsen
Tuesday: Intervals
Wednesday: o-training Lunsen
Thursday: rest
Friday: am gym
Saturday:
Sunday
Monday: o-training Lunsen
Tuesday: Intervals
Wednesday: o-training Lunsen
Thursday: rest
Friday: am gym
Saturday:
Sunday
5 PM
Running (off-road) warm up/down 9:49 1.44 km (6:50 / km) +28m 6:14 / km
ahr:134 max:150 shoes: VJ Bold
Down in Tjäderleksberget, jogged to the start of the training with Vincent, Joey, Rassmus and Cecile. Great evening for some running
O-training warm up/down 53:47 **** 5.92 km (9:05 / km) +11m 9:00 / km
ahr:159 max:178 shoes: VJ Bold
Vincent had planned a training, which was actually a training Rassmus had set and I had run last year. No problems for me as remembering any of Lunsen is impossible and no tags/kites this time.
The start went well and I felt really good. Got to 1 first which was kinda mental. I messed up 2 big time the last time I ran this so I tried to be more carful but just drifted right and more right, bringing Joey with me. Ended up under the numbers and couldn't read the map to relocate. Pretty bad. Only did an abridged version of the loops then as I didn't want to be out forever. The part went really well with me navigating properly.
The second long leg I screwed up again though, again coming too far right and finding a crag by 17. Also Vincent punching 17 was pretty helpful. Skipped these loops too and headed back. Hurt myself with a fall at one point near the end but forgot about it after a small bit.
Turns out there was a big fire in the northern part of Lunsen (near Plantskolan probably) so good thing we were so far south. I'll have to add this course to my do again list again.
The start went well and I felt really good. Got to 1 first which was kinda mental. I messed up 2 big time the last time I ran this so I tried to be more carful but just drifted right and more right, bringing Joey with me. Ended up under the numbers and couldn't read the map to relocate. Pretty bad. Only did an abridged version of the loops then as I didn't want to be out forever. The part went really well with me navigating properly.
The second long leg I screwed up again though, again coming too far right and finding a crag by 17. Also Vincent punching 17 was pretty helpful. Skipped these loops too and headed back. Hurt myself with a fall at one point near the end but forgot about it after a small bit.
Turns out there was a big fire in the northern part of Lunsen (near Plantskolan probably) so good thing we were so far south. I'll have to add this course to my do again list again.
Running (off-road) warm up/down 8:37 [2] 1.46 km (5:54 / km) +1m 5:53 / km
shoes: VJ Bold
Jog back with Cecile speculating about how to orienteer in Lunsen.