Training Log Archive: roarIn the 1 days ending Jun 6, 2017:
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Tuesday Jun 6, 2017 #
8 AM
Note
rhr:43 slept:7.5
Forgot to post the plan yesterday what with it being a bank holiday. Got another solid week in with some really positive sessions. Extra sleep over the weekend was great.
Monday: Easy putting out Ekebyloppet tags. No more gympa for the summer :(
Tuesday: Intervals 4mins @4/k (90secs rec), 7mins @4:10 (2min), 11mins @4:20 (2mins), 7mins @4:10 (90secs), 4mins @ 4.
Wednesday: orienteering, incl club ultrasprint champs. This is the big one! :p
Thursday: long easy 95-105 mins
Friday: rest
Saturday: 40 mins easy + 4x100m strides
Sunday: Jukola test race. WIll go max
Monday: Easy putting out Ekebyloppet tags. No more gympa for the summer :(
Tuesday: Intervals 4mins @4/k (90secs rec), 7mins @4:10 (2min), 11mins @4:20 (2mins), 7mins @4:10 (90secs), 4mins @ 4.
Wednesday: orienteering, incl club ultrasprint champs. This is the big one! :p
Thursday: long easy 95-105 mins
Friday: rest
Saturday: 40 mins easy + 4x100m strides
Sunday: Jukola test race. WIll go max
6 PM
Running (road) intervals 42:06 8.95 km (4:42 / km) +26m 4:38 / km
ahr:160 max:173 shoes: Asics Hyper Speed 6 2016
Intervals in Hågadalen. 4mins @4/k, 90s, 7@4:10, 2 rest, 11@4:20 and back down.
Tough. It was very windy by Uppsala standards. Heading south was much harder as a result. First "half" went well even if I stepped in a massive cow pat. The cows were a bit in the way the first lap really with the result of I nearly tripped over some sunbathing ladies. The second 7 was all into headwind and try as I might the pace didn't get there. Proper effort though. Last 4 was bang on again though. Thanks wind :)
Tough. It was very windy by Uppsala standards. Heading south was much harder as a result. First "half" went well even if I stepped in a massive cow pat. The cows were a bit in the way the first lap really with the result of I nearly tripped over some sunbathing ladies. The second 7 was all into headwind and try as I might the pace didn't get there. Proper effort though. Last 4 was bang on again though. Thanks wind :)
Running (road) warm up/down 16:48 2.8 km (6:00 / km) +15m 5:51 / km
ahr:141 max:165 shoes: Asics Hyper Speed 6 2016
Warm up down past Hågadalens skolan and so on. Decided to try a longer route to spice it up, and to get in the proper warm up. Worked quite well I think. Felt a bit flat energy/power wise doing some of the more vigorous drills. Beautiful warm day.
Running (road) 1 [0] 0.0 km
As usual, the other watch with the proper times/paces.
7 PM
Running (road) 12:48 2.25 km (5:42 / km) +35m 5:17 / km
ahr:144 max:158 shoes: Asics Hyper Speed 6 2016
Cool down back home the same way as I came. Nice route by the river actually. Met people having a BBQ as I got back to Blodan. Nice evening after.