Training Log Archive: roarIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
10 AM
Running (road) 1:37:25 18.68 km (5:13 / km) +99m 5:05 / km
ahr:139 max:165 shoes: New Balance Vazee
Long run with a tempo bit at about 4:30 for the last 30 mins. Did what I tried to do last week but with a much higher level of success. Nice loop actually with some variation. Some guy playing fetch with his Alsatian decided throwing the ball at me would be a great plan. Which led to the dog running straight for me. Glad I'm not afraid of dogs. Foggy out, and though it wasn't raining everything is super wet. So wet, the mushrooms in the forest are mouldy! The Stenhagen paths I took were mostly ok for runners so it wasn't a huge issue. Uppsala Survival Run was on that I ran past, getting to see people doing obstacles, though it was during the tempo part so I didn't exactly stop. Worked hard for it, and pushed a bit much in the first 10 mins so the last 10 were tough.
Saturday Sep 23, 2017 #
9 AM
Strength (weights) 1:15:36 [1] 2.0 km (1.6 kph)
shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 40, 45, 50
3x5 cleans 35, 40, 40
3x5 one leg squat lunges 45, 50, 50
bosu ball balancing
10x box jumps
Extra long run home
Turns out it was the second last day of bring you friend week in the gym so I brought Gina this morning. Good fun having someone with me. Felt strong today.
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 40, 45, 50
3x5 cleans 35, 40, 40
3x5 one leg squat lunges 45, 50, 50
bosu ball balancing
10x box jumps
Extra long run home
Turns out it was the second last day of bring you friend week in the gym so I brought Gina this morning. Good fun having someone with me. Felt strong today.
3 PM
O-training 1:21:22 **** 10.34 km (7:52 / km) +47m 7:42 / km
ahr:132 max:148 spiked:62/70c
70 controls of a Saturday in Stenhagen. My own little course I made on Gina's request but she was feeling sick so I was solo. Very wet in the forest but not actually raining. Oing was solid for the most part. A lot of the forest was nice but I left the rougher stuff for the end apparently and I had a miss or two around 64/65.
On the cycle home I finally learned what the trees with ropes between them are for. There's an obstacle course race on tomorrow with various challenges involving them.
Friday Sep 22, 2017 #
10 AM
Running (road) tempo 1:18:35 16.01 km (4:55 / km) +74m 4:48 / km
ahr:144 max:172 slept:8.0 shoes: New Balance Vazee
10 mile tempo. 2 miles warm up at 5:30, then starting at ~5:15 decreasing by 10s/k every mile (just to have confusing metrics) until 4:15 after mile 9 and then 1 mile home.
Dreary enough morning but not super cold. Made a nice exactly 16k loop. Felt pretty good for the start. 4:45 was the first one that started to feel hard. Solid run though, pushed well to the end and concentrated on form for the last two, flowing along well. The train tracks in Gamla Uppsala were gone which confused me a bit as I was looking out for them. Don't know how trains go to Gävle now.
Dreary enough morning but not super cold. Made a nice exactly 16k loop. Felt pretty good for the start. 4:45 was the first one that started to feel hard. Solid run though, pushed well to the end and concentrated on form for the last two, flowing along well. The train tracks in Gamla Uppsala were gone which confused me a bit as I was looking out for them. Don't know how trains go to Gävle now.
4 PM
Rock Climbing 45:00 [1]
Down in Aliss with Gina. They don't really have big enough shoes for me to rent and I've lost mine so it's a bit rough on the feet. Not terrible strength wise and climbed a red or two. Fun
Thursday Sep 21, 2017 #
8 AM
Note
slept:7.5
Late enough IOA meeting last night. Time difference is a pain in the evening.
1 PM
Running (road) 41:12 7.46 km (5:32 / km) +47m 5:21 / km
ahr:129 max:159 shoes: New Balance Vazee
Work is being a bit of a pain at times at the moment so I took advantage of working from home to do an easy run at lunch time. Casual lap around Stabby, found the path towards Stenhagen forest which was quite obvious really, though kind of clay muddy. Small bits of DOMS in hamstrings and quads felt better. Pretty hungry by the end as it was a long time since breakfast.
Wednesday Sep 20, 2017 #
6 AM
Strength (weights) 58:50 [1] 1.2 km (1.2 kph)
slept:7.5 shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
5 PM
O-training 1:05:52 **** 9.58 km (6:52 / km) +69m 6:38 / km
ahr:144 max:176 spiked:19/22c shoes: VJ Bold
SM Middle training in Lunsen in the form of a quali course of about 2.7k, a little rest and a final of about 4.5k. I had put out the controls so I wondered how much of a difference it would make.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.
Tuesday Sep 19, 2017 #
8 AM
Note
slept:8.0
6 PM
Running (road) warm up/down 18:47 2.4 km (7:49 / km) +29m 7:22 / km
ahr:128 max:165 shoes: New Balance Vazee
Warm up lap of Norbyspåret, feeling good. Chatting with Ken need to remember to look for somewhere nice for him to run between Cork and Dublin in two weeks. Drills felt good but my quads felt wrecked after strides.
Running (road) intervals 53:24 10.24 km (5:13 / km) +98m 4:59 / km
ahr:152 max:170 shoes: New Balance Vazee
Intervals 5 X 3' 2' 1' with 1' rest and 3' rest between sets.
I'm happy with this. Felt good starting but as I had 5 sets to do I made sure to not go crazy. Still, the pace was good Andy my placement on the group was solid, mostly just behind Moa, taking a pinch of salt that most did SM long at the weekend. Decided I would be good at hills today and I kept the leg turnover in them which just worked for the first two sets anyway. 3rd one I could feel them but pushed through.
Most stopped after 3 but I had Ken, Andreas and Swiss guy for 4 then just Andreas for 5.
I'm happy with this. Felt good starting but as I had 5 sets to do I made sure to not go crazy. Still, the pace was good Andy my placement on the group was solid, mostly just behind Moa, taking a pinch of salt that most did SM long at the weekend. Decided I would be good at hills today and I kept the leg turnover in them which just worked for the first two sets anyway. 3rd one I could feel them but pushed through.
Most stopped after 3 but I had Ken, Andreas and Swiss guy for 4 then just Andreas for 5.
Running (road) warm up/down 6:27 [2] 1.16 km (5:34 / km)
shoes: New Balance Vazee
Cool down with Andreas the slightly longer way to KG. Should have done more but my hands were getting very cold. Autumn has come.
Monday Sep 18, 2017 #
8 AM
Note
slept:8.5
Solid enough week down. Bod'y feeling pretty alright. Should be another >70k this week.
Mon: running + rockgympa + innebandy
Tues: Intervals, 3,2,1 mins. I'm doing 5 sets instead of the club's 3
Weds: am gym but only half the usual, pm O with Linne that I put the controls out for
Thurs: 35-40 easy
Fri: 10 mile progression, 2 easy, then 7 down to ~4:15, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Will have to invent something
Sat: 95 mins long (65 easy + 30 steady)
Mon: running + rockgympa + innebandy
Tues: Intervals, 3,2,1 mins. I'm doing 5 sets instead of the club's 3
Weds: am gym but only half the usual, pm O with Linne that I put the controls out for
Thurs: 35-40 easy
Fri: 10 mile progression, 2 easy, then 7 down to ~4:15, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Will have to invent something
Sat: 95 mins long (65 easy + 30 steady)
6 PM
Running (road) 20:55 2.31 km (9:04 / km) +15m 8:47 / km
ahr:114 max:151 shoes: New Balance Vazee
Usual lap and drills + strides. Feeling very autumnal out today with persistent drizzle and colder temperatures. Feeling quite bouncy today actually which was nice.
Strength (gympa) 43:33
ahr:112 max:143 shoes: Addidas indoor
A good long gympa. Supposedly it was going to be 34 minutes but more like 44.
Floor Hockey 29:28 1.89 km (15:33 / km)
ahr:124 max:163 shoes: Addidas indoor
Enough for 3 teams today so a bit less intense. Got some goals.