Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Aug 13, 2017:

activity # timemileskm+mload
  Running (road)3 2:48:42 18.45(9:09) 29.69(5:41) 27421.8
  Running (off-road)1 1:22:38 7.49(11:02) 12.06(6:51) 8426.8
  Rock Climbing1 1:00:006.0
  Strength2 20:002.0
  Total7 5:31:20 25.94 41.75 35856.6
  [1-5]7 5:26:40
averages - sleep:7.3 rhr:47

«»
1:31
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 13, 2017 #

1 PM

Running (road) long 1:20:10 intensity: (10 @0) + (59:47 @1) + (18:34 @2) + (1:39 @3) 15.1 km (5:18 / km) +142m 5:04 / km
ahr:139 max:160 shoes: New Balance Vazee

Had a lazy morning before putting on my new shoes and getting the next block of Hittaut. Scared some poor lady by the river who had headphones in and didn't hear me asking to get past. Went west first before heading back along the river to Ekeby. Then through the graveyard and around the botanic gardens, followed by a brief excursion across the river. Went over Sten Sture on the way back and saw a helicopter taking off from the hospital. It then hovered over Polacksbacken for some reason about 200m away from me. It was loud and there were two guys trying to have a conversation quite unsuccesfully. Home through Stadskogen.

Don't forget pants Ruairi, Regina pleaded thoughfully. Usually unnecessary direction.

Regina and I have started some gamification of training. This was worth 1510 points (pnts) for me.

Saturday Aug 12, 2017 #

8 AM

Running (road) 31:03 intensity: (1:21 @0) + (26:36 @1) + (2:45 @2) + (21 @3) 4.14 km (7:30 / km) +13m 7:23 / km
ahr:130 max:155 shoes: Asics Hyper Speed 6 2016

Morning run before a day out. Saw a guy wearing nothing but shorts (not even shoes) flying through stadskogen on his bike. Followed the Linnestig north and then came back to the utegym where I did 10 mins of strength before heading home. Saw a deer in the same place as the guy earlier. Nice morning.
6 PM

Rock Climbing (bouldering) 1:00:00 [1]

After spending the day in Stockholm with Gina, visited Skansen, had lunch bought shoes we went to Klättracentret and did some bouldering. Another shoe win when they had big enough ones for me to rent. Mostly on 6A stuff. Tried some 6B but didn't manage them. My top end power didn't seem to much lower than it used to be but strength endurance was woeful. Fun.

Thursday Aug 10, 2017 #

8 AM

Strength 10:00 [1]
rhr:46 slept:8.0

6 PM

Running (road) 57:29 intensity: (50 @0) + (36:43 @1) + (14:44 @2) + (4:51 @3) + (21 @4) 10.45 km (5:30 / km) +119m 5:12 / km
ahr:138 max:163 shoes: Asics Hyper Speed 6 2016

Just went for a run. Continued my Hittaut collecting in order with 29-33 mostly over Stenhagen direction. It was quite pleasant and I just ran along without worrying about anything in particular. A mountain biker passed me by when climbing from the river and offered to pace me up the hill but I declined. Nice and sunny and the singlet was a top call. Just had a nice time.

Wednesday Aug 9, 2017 #

8 AM

Strength 10:00 [1]
rhr:48 slept:6.5

I've been sleepy in the mornings so have started doing some strength to wake me up. Seems to work well. I'll progress it to a run at some point.

Tuesday Aug 8, 2017 #

5 PM

Running (off-road) warm up/down 22:18 intensity: (2:09 @0) + (18:36 @1) + (1:33 @2) 3.36 km (6:38 / km) +38m 6:17 / km
ahr:120 max:150 shoes: Inov8 X-Talon 2016

Was about to cycle to KG but though better of it, then ran with Rassmus and Kate to KG. Then the rest of the way to the marsh with the group. Warm but not as humid as last week. Legs feeling tired from the weekend still and I appreciated the long warm up.

Running (off-road) intervals 1:04 intensity: (8 @0) + (22 @1) + (9 @2) + (25 @3) 0.22 km (4:54 / km)
ahr:137 max:158 shoes: Inov8 X-Talon 2016

The first interval because I forgot to change to laps.

Running (off-road) intervals 35:16 intensity: (1 @0) + (3:19 @1) + (3:17 @2) + (5:52 @3) + (9:34 @4) + (13:13 @5) 4.99 km (7:04 / km) +1m 7:04 / km
ahr:164 max:178 shoes: Inov8 X-Talon 2016

Marsh intervals!

1, 2, 3, 4, 5, 4, 3, 2, 1 mins with rests 30s, 1, 1, 2, 2, 2, 1, 1

The marsh was not super wet but it sure was heavy. Good fun to have something a bit different. I enjoyed to pan flat nature! The route we were running did moisten up well after passing the same point a few times. Was pretty happy with the effort levels though the last 2 I died badly on. Came back a bit on the 1. Super lactic all the time.

Running (off-road) warm up/down 24:00 intensity: (1 @0) + (16:39 @1) + (4:36 @2) + (2:44 @3) 3.49 km (6:52 / km) +45m 6:27 / km
ahr:141 max:158 shoes: Inov8 X-Talon 2016

Hid my keys before the intervals and couldn't find them for a bit. Tore swathes of moss off the wrong rock searching. Cool down back to KG mostly chatting with Pontus and then home with Rassmus & Kate. Lots of raspberries in the way home. Should maybe pick some at some point.

« Earlier | Later »