Training Log Archive: roarIn the 7 days ending Mar 18, 2018:
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Sunday Mar 18, 2018 #
7 AM
Running (off-road) 34:54 [2] 5.15 km (6:46 / km) +56m 6:25 / km
(injured) shoes: Inov8 X-talons 225
BBA today was to Stockholms highest point. Hard to say no to that. Back was tighter again but seemed to loosen out at first before a stumble had me grimacing in pain for the rest. That happened at close to the furthest point so had to suffer it back. View from the top was nice though.
10 AM
Running (road) warm up/down 6:23 0.87 km (7:22 / km) +14m 6:49 / km
ahr:84 max:136 (injured) shoes: VJ Bold
Through breakfast and some relaxing back seemed to have gotten better so joined the jog to the start.
O-training 21:34 **** 2.43 km (8:53 / km) +58m 7:56 / km
ahr:116 max:155 spiked:5/6c shoes: VJ Bold
Mass start prologue.
Started ok on the road but once we hit the forest I realised I was totally wrecked. My back was sore too, though not too bad. Worked my way around slowly and orienteered ok anyway but it took a while. Got surprised by a kid who had climbed a tree saying hello to me.
Started ok on the road but once we hit the forest I realised I was totally wrecked. My back was sore too, though not too bad. Worked my way around slowly and orienteered ok anyway but it took a while. Got surprised by a kid who had climbed a tree saying hello to me.
O-training 9:24 1.03 km (9:09 / km) +11m 8:41 / km
ahr:115 max:130 (injured) shoes: VJ Bold
For some reason decided to start the long course. Started behind the girls, but really wasn't there mentally or physically. Everyone made a total mess of no. 1 and I just waited for someone to figure it out and followed in. Then I went back.
Saturday Mar 17, 2018 #
7 AM
Running (off-road) 14:16 [0] 1.95 km (7:20 / km) +30m 6:49 / km
shoes: Inov8 X-talons 225
Sleeping on a sofa in the living room of the hostel with no curtains. Even with the buff it got bright early so since I was awake I decided to tag along for the morning jog and try and loosen out my legs after the previous evening. Back a bit stiff from an overly soft bed with sagging hole in the morning but loosened out quickly.
9 AM
O-training 1:16:20 **** 9.22 km (8:17 / km) +189m 7:31 / km
ahr:142 max:171 spiked:13/15c shoes: VJ Bold
Individual start training Svartsjön
Long run to the start to simulate Tiomila/Jukola, but really because that's where we parked! Got a decent amount of planning as a result. Spotted the around to 1 which I think was pretty good. Jakob ran on the lake which was iced over and was faster. Caught Johannes at 1 and we traded a bit for the next while. For 2, I considered around but decided on straight for navigation and confidence practice. Around was quicker. 3, 4 were short and executed them well.
Left 4 badly though and lost time there having to run across fresh snow. My route in to 5 could have been better too. Pretty good oing then for a while. Still felt tired and not moving quickly. 11-14 area was nice, fun little detailed area and I wasn't last on all the splits in this part. Didn't bother with the finish circle.
Long run to the start to simulate Tiomila/Jukola, but really because that's where we parked! Got a decent amount of planning as a result. Spotted the around to 1 which I think was pretty good. Jakob ran on the lake which was iced over and was faster. Caught Johannes at 1 and we traded a bit for the next while. For 2, I considered around but decided on straight for navigation and confidence practice. Around was quicker. 3, 4 were short and executed them well.
Left 4 badly though and lost time there having to run across fresh snow. My route in to 5 could have been better too. Pretty good oing then for a while. Still felt tired and not moving quickly. 11-14 area was nice, fun little detailed area and I wasn't last on all the splits in this part. Didn't bother with the finish circle.
6 PM
Running (road) warm up/down 8:10 1.06 km (7:41 / km) +16m 7:08 / km
ahr:88 max:125 shoes: VJ Bold
Jog to the start and then a small bit around.
O-training 1:18:06 ***** 12.08 km (6:28 / km) +89m 6:14 / km
ahr:150 max:164 spiked:13/15c shoes: VJ Bold
Night Relay start Hanvedens IP
Started second at +30s with Olle G. Went huge left using tracks on 1 and caught those 30s on Erik B when he got confused with the start kite. Decent pace along the first road. Slow last bit into the control. David caught us at 1 so tucked in with him as far as 3, though he got confused in the circle and I worked it out but that still gave him a gap somehow.
Didn't really understand 5. Hills seemed massive but I got there in the end and then Oskar, Mats & Jan were around. Stayed with them for a bit but they got away in the hard running part. Oskar went around though and was the same time as me to 7.
Had always planned to cut from 7 to 11 and Oskar did too. Picked my route and it was the same. Ran fast here and tried to keep contact. Mostly succeeded until the last hill into the control. Then orienteering myself for the last loop. Considered cutting more but was going well so saw it out.
Happier with that training.
Started second at +30s with Olle G. Went huge left using tracks on 1 and caught those 30s on Erik B when he got confused with the start kite. Decent pace along the first road. Slow last bit into the control. David caught us at 1 so tucked in with him as far as 3, though he got confused in the circle and I worked it out but that still gave him a gap somehow.
Didn't really understand 5. Hills seemed massive but I got there in the end and then Oskar, Mats & Jan were around. Stayed with them for a bit but they got away in the hard running part. Oskar went around though and was the same time as me to 7.
Had always planned to cut from 7 to 11 and Oskar did too. Picked my route and it was the same. Ran fast here and tried to keep contact. Mostly succeeded until the last hill into the control. Then orienteering myself for the last loop. Considered cutting more but was going well so saw it out.
Happier with that training.
Running (road) warm up/down 3:50 0.38 km (9:57 / km) +1m 9:50 / km
ahr:115 max:128 shoes: VJ Bold
Slow cool down back to the cars. Tired.
Friday Mar 16, 2018 #
9 AM
Running (road) 17:09 3.09 km (5:33 / km) +6m 5:30 / km
ahr:151 max:171 slept:8.5 shoes: Inov8 X-talons 225
Easy morning run. Had a nice lie in as day off today. Very cold or but real sunny too so went with sunglasses. Small bit of DOMs bit felt good really.
7 PM
Running (road) warm up/down 16:28 2.26 km (7:18 / km) +26m 6:54 / km
ahr:118 max:143 shoes: VJ Bold
Very cold night down south of Stockholm. Some warm up along the road to the start, though no one seemed to know if that was actually the way to the start or not! Gave the forest snow a brief tester and it was that lovely crust that holds until you try to push off it, sapping all your energy.
Orienteering race 1:22:09 ***** 9.8 km (8:23 / km) +54m 8:10 / km
ahr:152 max:169 spiked:8/11c shoes: VJ Bold
Tiomila Test LiveLox - Results
Big start group (95) and a fairly stacked field meant this was always lined up to be a bit hectic. Start was a pushing affair and I was kinda far back really but from the off I never really felt I had any power in my legs. Stayed in the tracks for the first few until after punching 3 they went in totally the wrong direction to another gaffle. Wasn't 100% confident on my own suddenly and wandered around a bit before finding it.
Though left would work for 5 and it should have but in a rush of blood I thought to cut between the paths. It was heavy and tough, not finding the elephant tracks at first but then when I did having no clue where they were taking me. Eventually hit the path with no idea so followed it to a definite point, resulting in no tracks for the last bit, so even slower.
Tiring after this adventure, 6 & 7 were ungaffled and just track following. Used tracks out of 8 but was totally unaware of where I was. Hit the first road and stopped to make sense of it but got nothing. Worked it out on the second and then chose not the best route choice. Slow execution late in the leg cost me too. Ok finish, at least beat the guy who got to 9 just in front of me.
Not super happy but body didn't have the spring I would have hoped for. Sloppy orienteering too and lacking in confidence in the night. Time behind was actually kind of ok if it was individual start but I should do better in mass starts.
Big start group (95) and a fairly stacked field meant this was always lined up to be a bit hectic. Start was a pushing affair and I was kinda far back really but from the off I never really felt I had any power in my legs. Stayed in the tracks for the first few until after punching 3 they went in totally the wrong direction to another gaffle. Wasn't 100% confident on my own suddenly and wandered around a bit before finding it.
Though left would work for 5 and it should have but in a rush of blood I thought to cut between the paths. It was heavy and tough, not finding the elephant tracks at first but then when I did having no clue where they were taking me. Eventually hit the path with no idea so followed it to a definite point, resulting in no tracks for the last bit, so even slower.
Tiring after this adventure, 6 & 7 were ungaffled and just track following. Used tracks out of 8 but was totally unaware of where I was. Hit the first road and stopped to make sense of it but got nothing. Worked it out on the second and then chose not the best route choice. Slow execution late in the leg cost me too. Ok finish, at least beat the guy who got to 9 just in front of me.
Not super happy but body didn't have the spring I would have hoped for. Sloppy orienteering too and lacking in confidence in the night. Time behind was actually kind of ok if it was individual start but I should do better in mass starts.
Thursday Mar 15, 2018 #
6 AM
Strength 1:18:59 1.2 km (0.9 kph)
ahr:107 max:147 shoes: New Balance Vazee
Back to the gym. A really pretty morning with the sun shining. Unfortunately it was also -10 and seemed to be just ice with a light dusting of snow so the run to and from the gym was slow enough!
run to gym
6 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 cleans 30, 40, 45
3x6 squats 60, 70, 70
3x6 deadlifts 60, 60, 60
10x box jumps
5x one leg box jumps
core (in 1 min chunks, front, back, upper body X3)
6 mins cool down spinning bike (all rowers occupied)
run home
Concious of having a Tio test tomorrow and not having been in the gym much recently so didn't go mad with the weights and made sure my form was good. I also modified the exercises slightly but more because I wanted better balance and productivity.
run to gym
6 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 cleans 30, 40, 45
3x6 squats 60, 70, 70
3x6 deadlifts 60, 60, 60
10x box jumps
5x one leg box jumps
core (in 1 min chunks, front, back, upper body X3)
6 mins cool down spinning bike (all rowers occupied)
run home
Concious of having a Tio test tomorrow and not having been in the gym much recently so didn't go mad with the weights and made sure my form was good. I also modified the exercises slightly but more because I wanted better balance and productivity.
Wednesday Mar 14, 2018 #
Note
slept:8.5
Slept badly, felt stupidly warm. Got an ice pack and put it on my chest which fixed that.
6 PM
Running (road) intervals 1:10:15 14.3 km (4:55 / km) +69m 4:48 / km
ahr:135 max:171 shoes: New Balance Vazee
Intervals on a cold dry evening. My lungs were not happy about the air and I had a few pretty intense coughing fits.
Mostly in the 4m/k range which is ok considering I suppose. Would be nice to be faster but was working hard by the end. Underfoot was mostly fine for the intervals. 5 & 6 were a bit icy slush though.
Mostly in the 4m/k range which is ok considering I suppose. Would be nice to be faster but was working hard by the end. Underfoot was mostly fine for the intervals. 5 & 6 were a bit icy slush though.
Tuesday Mar 13, 2018 #
9 AM
Note
slept:8.0
IOA meeting dragged on a bit last night. Would have liked to go to bed earlier but no harm done.
3 PM
Note
Nose very runny today suddenly. Made worse by a random slow nosebleed which has essentially never happened to me before.
5 PM
Cycling 19:45
ahr:104 max:119 shoes: Serious Rockville
5.405 km 39.0 m
Still car issues so cycling today. Super slushy made it difficult in some places. Tailwind made it pretty quick.
Still car issues so cycling today. Super slushy made it difficult in some places. Tailwind made it pretty quick.
Running (off-road) 2:06:21 16.7 km (7:34 / km) +269m 7:00 / km
ahr:149 max:169 shoes: VJ Bold
Tisdagsbana P
Normally I do make some attempt at reading the map on tisdagsbana. Today there was no illusion to that fact. Snow and it was heavy going. There was an early loop though that only the group I was in took so the was a nice trail for the first part. It did mean more of that acceleration that so saps the legs as we had to later pass those groups. Some physical bits up and down on the edge of Hågadalen and there was some splintering of the group. Worked as long as I could to stay with it. Albin sped through the group and then we climbed a big crag at about 13.5k so there was some queuing and the pace went up after. That was where I lost it. Died getting back to Norbyskogen so took the easier road option as I wasn't doing any favours trying to go through the forest.
Normally I do make some attempt at reading the map on tisdagsbana. Today there was no illusion to that fact. Snow and it was heavy going. There was an early loop though that only the group I was in took so the was a nice trail for the first part. It did mean more of that acceleration that so saps the legs as we had to later pass those groups. Some physical bits up and down on the edge of Hågadalen and there was some splintering of the group. Worked as long as I could to stay with it. Albin sped through the group and then we climbed a big crag at about 13.5k so there was some queuing and the pace went up after. That was where I lost it. Died getting back to Norbyskogen so took the easier road option as I wasn't doing any favours trying to go through the forest.
Cycling 28:29
ahr:118 max:138 shoes: Serious Rockville
5.711 km 15.0 m
A slow cycle home. The slush from earlier had mostly frozen and there was a massive headwind. Tough going. Also I was super dead from Tisdagsbana so that didn't help. Really suffered over the course of the evening.
A slow cycle home. The slush from earlier had mostly frozen and there was a massive headwind. Tough going. Also I was super dead from Tisdagsbana so that didn't help. Really suffered over the course of the evening.
Monday Mar 12, 2018 #
8 AM
Note
slept:6.5
Low kms due to slow in snow. Trying to get a bit of consistency back which has been lacking a little. Tiomila training weekend coming up though it'll likely be very snowy.
Mon- PM running + gympa + innebandy
Tues- Tisdagsbana
Weds- PM 15mins WU + CD 10 x 3mins
Thurs- AM Gym
Fri- AM 15mins shakeout run PM Tio mass start test race
Sat- 2 x tiomila training
Sun-Tiomila training
Mon- PM running + gympa + innebandy
Tues- Tisdagsbana
Weds- PM 15mins WU + CD 10 x 3mins
Thurs- AM Gym
Fri- AM 15mins shakeout run PM Tio mass start test race
Sat- 2 x tiomila training
Sun-Tiomila training
5 PM
Running (road) 23:53 [1] 4.3 km (5:33 / km)
shoes: Inov8 X-talons 225
Easy run to Gympa. A little late but cruised nicely. Slushy and shoe choice was wise.
Watch seems to have deleted this though for some reason.
Watch seems to have deleted this though for some reason.
6 PM
Strength 38:22
ahr:111 max:148
Gympa!
Haven't been to this in a while and I knew about it on some exercises but overall felt pretty good I think.
Haven't been to this in a while and I knew about it on some exercises but overall felt pretty good I think.
Floor Hockey 14:45
ahr:110 max:152 shoes: Addidas indoor
Missed some of this on my watch. Good fun, got some goals.
Running (road) 24:04 4.38 km (5:30 / km) +11m 5:25 / km
ahr:128 max:137 shoes: Inov8 X-talons 225
Run home. Very foggy this evening. The footballers in Ekeby seemed to be having some difficulty with it.