Training Log Archive: roarIn the 7 days ending Oct 1, 2017:
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Sunday Oct 1, 2017 #
10 AM
Running (off-road) 1:36:30 14.43 km (6:41 / km) +114m 6:26 / km
ahr:120 max:146 shoes: Inov8 X-Talon 2016
Long run from KG in Nåsten. Had a bit of a group and it was very nice to have company but mostly taking it maybe slightly too easy. Lovely sunny morning and very enjoyable. Apparently I picked some top paths to run on.
Saturday Sep 30, 2017 #
9 AM
O-training 1:21:33 ***** 9.99 km (8:10 / km) +12m 8:07 / km
ahr:144 max:167 spiked:22/29c slept:8.0 shoes: VJ Bold
Lunsen Multitechnique training
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
1 PM
Strength 1:02:35 [1] 1.2 km (1.2 kph)
shoes: Asics Hyper Speed 6 2016
I discovered that the reason for the switch was to have a viewng brunch for the world cup so I went to that for an hour but had to be in the gym by 2. Thus was eating pretty close to training but it wasn't an issue.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.
Friday Sep 29, 2017 #
9 AM
Running (road) tempo 1:36:14 19.37 km (4:58 / km) +109m 4:50 / km
ahr:139 max:170 shoes: New Balance Vazee
12 mile tempo. Took advantage of having a car and drove to Sävja to have a bit of a different starting point. Started out with 3 miles at ~5:30/k heading south along Linnestig. Some of it was really nice gravel but there was a bit across a cow field that was a bit muddy. Then along the road beside the river down to Flottsund where the pace increases came. 5:15/k for mile 4 and 10s/k faster until 4:15 and then one more at 4:15 before 1 mile cooldown. Seemed easier than last week. Pleasant heading north, nice gravel trail beside the river was perfect, not too many people out, but enough to have some things to watch, like the guy practising his frisbee putting. Felt good right up until the 4:25/k mile when I started to notice my legs a bit. After the turn back south again there felt like there was some wind that I had to battle a little bit. Also encountered 2 cranes blocking the road lifting boats out of the river that I had to go around but stayed the pace quite well. Last one was working hard. The trail turned into a boardwalk for a bit which was quite bouncy but had some sharp turns which were energy sapping. Missed the Hittaut as I ran too fast past it as well.
Easy back to the car then along dirt path and got the perfect distance. Good session.
Easy back to the car then along dirt path and got the perfect distance. Good session.
Thursday Sep 28, 2017 #
8 AM
Note
(rest day)
Wednesday Sep 27, 2017 #
6 AM
Strength 58:29 [1] 1.2 km (1.2 kph) +4m
ahr:133 max:142 slept:8.0 shoes: Addidas indoor
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 65
3x5 squats 65
3x5 deadlifts 80
10x box jumps
2x30s each leg bosu ball balance
6 mins row
Run home
Usual Wed morning gym stuff. Got a good sleep and feeling hella better than yesterday which is nice. Felt like my squat form was really good today and nice and powerful in all the exercises.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 65
3x5 squats 65
3x5 deadlifts 80
10x box jumps
2x30s each leg bosu ball balance
6 mins row
Run home
Usual Wed morning gym stuff. Got a good sleep and feeling hella better than yesterday which is nice. Felt like my squat form was really good today and nice and powerful in all the exercises.
5 PM
O-training 53:05 9.81 km (5:25 / km) +37m 5:19 / km
ahr:111 max:169 shoes: New Balance Vazee
Warmed up with Gina on her bike to Ekeby so had a nice chat then sprint around Ekeby. Felt pretty good doing this, had good flow and decent speed I felt. Then cool down home with Gina on the bike again. Nice evening.
Tuesday Sep 26, 2017 #
7 AM
Running (road) 52:38 10.27 km (5:08 / km) +52m 5:00 / km
ahr:142 max:160 shoes: New Balance Vazee
Up early and before breakfast for a steady run. Took a like 5-10 mins to wake up then felt ok for like 10-15 mins but the last 20 mins felt very hard. Went on a loop around Gränby.
Tired afterwards. Big breakfast and should recover throughout the day
Tired afterwards. Big breakfast and should recover throughout the day
6 PM
Running (road) 30:48 5.23 km (5:53 / km) +16m 5:48 / km
ahr:119 max:160 shoes: New Balance Vazee
Very easy this evening. Legs tired ad feeling a bit heavy so just took it handy. Nice enough loop around Ekonomikum. Top class sunset.
Monday Sep 25, 2017 #
8 AM
Note
rhr:49 slept:8.5
Another solid week. Getting some quality sessions in I think. Slight change up this week, a bit easier at the start. Got a car at the weekend so can go somewhere for the long runs a bit more easily if I want now.
Mon: running + rockgympa + innebandy
Tues: am 50 mins steady, pm 30 mns easy
Weds: am gym (half), pm Sprint with Linne in Ekeby
Thurs: rest
Fri: 12 mile progression, 3 easy, then 8 down to ~4:10, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Might do another control pick
Sat: 95 mins long
Mon: running + rockgympa + innebandy
Tues: am 50 mins steady, pm 30 mns easy
Weds: am gym (half), pm Sprint with Linne in Ekeby
Thurs: rest
Fri: 12 mile progression, 3 easy, then 8 down to ~4:10, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Might do another control pick
Sat: 95 mins long
6 PM
Running (road) 22:24 2.22 km (10:04 / km) +15m 9:44 / km
ahr:110 max:148 shoes: New Balance Vazee
Usual easy lap of Barkbana and then drills + strides. Not feeling super springy for sure.
Strength 33:10
ahr:102 max:134 shoes: Addidas indoor
Gympa. Yep, tired. New leaders as Ross and Sam had their baby
Floor Hockey 24:22
ahr:124 max:162 shoes: Addidas indoor
Good craic today. 3 teams and some intense games, most of which seemed to end in draws for some reason. Finished with everyone left playing a 3 min game, so like 10 people on the pitch.