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Training Log Archive: Erik

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  Running-normal22 15:23:09 120.55(7:39) 194.0(4:46) 2630
  Strength9 7:11:15
  Skiing3 4:40:40
  Alternative4 3:53:06
  Orienteering-easy5 3:05:44 20.36(9:07) 32.76(5:40) 370
  Total35 34:13:54 140.9 226.76 3000

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Sunday Feb 28, 2021 #

10 AM

Running-normal warm up/down 16:05 intensity: (9:28 @1) + (5:52 @2) + (45 @3) 2.99 km (5:23 / km) +76m 4:47 / km
ahr:123 max:149 shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 13:15 intensity: (4:27 @3) + (6:21 @4) + (2:27 @5) 3.36 km (3:56 / km) +49m 3:40 / km
ahr:171 max:180 shoes: Saucony Ride Iso 2 - 1

Nice sprint and good to train the routines a little bit

Running-normal warm up/down 7:54 intensity: (2:15 @1) + (5:10 @2) + (29 @3) 1.46 km (5:26 / km) +19m 5:05 / km
ahr:131 max:144 shoes: Saucony Ride Iso 2 - 1

2 PM

Running-normal warm up/down 13:44 intensity: (7:00 @1) + (6:44 @2) 1.74 km (7:52 / km) +20m 7:27 / km
ahr:131 max:148 shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 16:14 intensity: (5 @1) + (9 @2) + (7 @3) + (11:09 @4) + (4:44 @5) 4.22 km (3:51 / km) +31m 3:43 / km
ahr:174 max:178 shoes: Saucony Ride Iso 2 - 1

One-Man relay: one big mistake and completely at the limit. I was tired and not really fast


Part 1


Part 2

Running-normal 9:25 intensity: (5:49 @1) + (3:36 @2) 1.54 km (6:08 / km) +12m 5:54 / km
ahr:128 max:139 shoes: Saucony Ride Iso 2 - 1

Saturday Feb 27, 2021 #

9 AM

Orienteering-easy 1:19:05 intensity: (17:41 @1) + (39:09 @2) + (19:19 @3) + (2:56 @4) 12.88 km (6:08 / km) +94m 5:56 / km
ahr:141 max:167 shoes: Inov X-Talon 230

Really nice to have training days with the club again. Today it was beach forest time. Was a little bit long because I had some bigger problems in the first compass part.



C • O-Ringen 2012 2
1 PM

Orienteering-easy 48:59 intensity: (5:01 @1) + (27:23 @2) + (11:38 @3) + (4:57 @4) 7.97 km (6:09 / km) +114m 5:44 / km
ahr:147 max:176 shoes: Inov X-Talon 230

The first half of this training day with the club in the morning was quite nice, but o-technically not very good, but the second half was much better. The forrest was beautiful and I felt also better. Tired in the end, but for the microsprint I had enough power left :)


Compass


Corridor


Microsprint

Running-normal warm up/down 3:24 intensity: (3:16 @1) + (5 @2) + (3 @3) 0.57 km (6:00 / km)
ahr:122 max:131 shoes: Inov X-Talon 230

Friday Feb 26, 2021 #

Note
(rest day)

Thursday Feb 25, 2021 #

10 AM

Running-normal 44:58 intensity: (4:18 @1) + (40:08 @2) + (32 @3) 9.99 km (4:30 / km) +87m 4:19 / km
ahr:137 max:151 shoes: Asics Gel Persue 6

Wednesday Feb 24, 2021 #

6 PM

Alternative (Crosstrainer) 45:18 [1]

Strength 25:48 [2]

Tuesday Feb 23, 2021 #

5 PM

Running-normal (2x6x500m) 1:30:24 intensity: (13:19 @1) + (44:51 @2) + (11:19 @3) + (13:35 @4) + (7:20 @5) 18.06 km (5:00 / km) +491m 4:24 / km
ahr:148 max:182 shoes: Saucony Ride Iso 2 - 1

500m intervals with a flat-steep-flat profile. 2:30min rest down the hill and 2min extra between the sets. It was quite slipry up the hill and it was dark after the first set, but it was nice to run in a group.
Super tough training even though it felt easy the first 8-9 intervals. My heart rate was strangly high at every interval, but since the feeling was good I just kept going.
Everything together was maybe a little bit long, but made it the best and hardest training this year so far.

Monday Feb 22, 2021 #

7 AM

Strength 1:03:42 [2]

4 PM

Running-normal 45:59 intensity: (4:15 @1) + (40:39 @2) + (1:05 @3) 9.93 km (4:38 / km) +71m 4:28 / km
ahr:136 max:150 shoes: Saucony Ride Iso 2 - 1

Sunday Feb 21, 2021 #

9 AM

Running-normal 1:08:11 intensity: (2:20 @1) + (53:32 @2) + (12:19 @3) 15.18 km (4:30 / km) +161m 4:16 / km
ahr:145 max:161 shoes: Asics Gel Persue 6

Saturday Feb 20, 2021 #

9 AM

Skiing (skating) 1:21:40 intensity: (4:32 @1) + (32:50 @2) + (34:40 @3) + (9:38 @4)
ahr:152 max:170

17.8km and 540m climb

I forgot my boots and had to wait 40min until the rent place opened, so I could rent boots. Therefore not 2h, but happy to train at least a little bit ...

Friday Feb 19, 2021 #

5 PM

Running-normal 48:08 intensity: (16:45 @1) + (28:18 @2) + (3:05 @3) 9.87 km (4:53 / km) +108m 4:38 / km
ahr:131 max:149 shoes: Asics Gel Persue 6

Thursday Feb 18, 2021 #

11 AM

Running-normal 45:01 intensity: (2:11 @1) + (40:51 @2) + (1:59 @3) 10.1 km (4:28 / km) +77m 4:18 / km
ahr:141 max:156 shoes: Asics Gel Persue 6

I hope that the snow disappears soon
5 PM

Strength 48:05 [2]

Wednesday Feb 17, 2021 #

3 PM

Running-normal warm up/down 7:19 intensity: (3:51 @1) + (2:59 @2) + (29 @3) 1.39 km (5:16 / km) +8m 5:07 / km
ahr:126 max:136 shoes: Asics Gel Persue 6

A lot of wet snow ...

Alternative (Crosstrainer) 1:01:52 intensity: (30:31 @1) + (22:42 @2) + (8:39 @3)
ahr:128 max:150

Running-normal 7:15 intensity: (5:20 @1) + (1:15 @2) + (40 @3) 1.4 km (5:11 / km)
ahr:123 max:135 shoes: Asics Gel Persue 6

Still a lot of wet snow!

Tuesday Feb 16, 2021 #

5 PM

Running-normal intervals (4x5') 53:56 intensity: (5:47 @1) + (27:32 @2) + (4:38 @3) + (15:59 @4) 12.03 km (4:29 / km) +30m 4:26 / km
ahr:148 max:176 shoes: Saucony Ride Iso 2 - 1

I'm happy! After a long time without fast intervals, I'm finally back. Little slippery conditions with the snow, but even though the pace was much better than expected. I'm feeling good and I have no problems with anything.

Monday Feb 15, 2021 #

7 AM

Running-normal 45:54 intensity: (1:38 @1) + (42:30 @2) + (1:46 @3) 10.02 km (4:35 / km) +80m 4:24 / km
ahr:144 max:158 shoes: Saucony Ride Iso 2 - 1

5 PM

Strength 31:19 [3]

Sunday Feb 14, 2021 #

9 AM

Running-normal 57:45 intensity: (1:46 @1) + (54:13 @2) + (1:46 @3) 12.54 km (4:36 / km) +216m 4:14 / km
ahr:142 max:159 shoes: Asics Gel Persue 6

Saturday Feb 13, 2021 #

9 AM

Skiing 1:55:14 intensity: (6:52 @1) + (38:30 @2) + (59:58 @3) + (9:54 @4)
ahr:152 max:169

25.3km and 700m climb

Tough, but it was really nice to skate on competition tracks before the competiton starts

Friday Feb 12, 2021 #

11 AM

Running-normal 48:34 intensity: (11:51 @1) + (34:14 @2) + (2:29 @3) 10.16 km (4:47 / km) +177m 4:24 / km
ahr:132 max:149 shoes: Asics Gel Persue 6

Thursday Feb 11, 2021 #

11 AM

Running-normal 45:23 intensity: (5:30 @1) + (38:40 @2) + (1:13 @3) 10.01 km (4:32 / km) +79m 4:22 / km
ahr:135 max:149 shoes: Saucony Ride Iso 2 - 1

6 PM

Strength 52:22 [2]

Wednesday Feb 10, 2021 #

5 PM

Running-normal 6:20 intensity: (1:24 @1) + (4:44 @2) + (12 @3) 1.37 km (4:37 / km) +2m 4:34 / km
ahr:131 max:141 shoes: Asics Gel Persue 6

Alternative (Crosstrainer) 55:02 intensity: (1:12 @1) + (53:03 @2) + (47 @3)
ahr:134 max:143

Strength 36:00 [1]
ahr:89 max:121

Running-normal 6:30 intensity: (1:21 @1) + (4:53 @2) + (16 @3) 1.35 km (4:49 / km) +5m 4:43 / km
ahr:133 max:143 shoes: Asics Gel Persue 6

Tuesday Feb 9, 2021 #

5 PM

Running-normal 48:55 intensity: (3:00 @1) + (27:05 @2) + (4:06 @3) + (11:51 @4) + (2:53 @5) 10.32 km (4:44 / km) +305m 4:08 / km
ahr:150 max:180 shoes: Asics Gel Persue 6

Nice interval session
Uphill intervals in the snow as last week and this time I ran 4. Much faster than last week and no problems with the hip. I'm still confused, becauss thw physio couldn't tell me what it is, but as long as I can train, I'm happy

Monday Feb 8, 2021 #

4 PM

Running-normal 32:54 intensity: (1:08 @1) + (28:15 @2) + (3:31 @3) 7.4 km (4:27 / km) +78m 4:13 / km
ahr:142 max:163 shoes: Asics Gel Persue 6

Okay, I am really confused. Yesterday I wanted to run fast in the forest and I got pain after 15min (the same pain as on Friday before). I wasn't able to run much longer, so I quitted the race and went back. After that I rang my physio and got a time for tomorrow.
Today I decided to run again, and I wanted to get pain, so that I could learn a little bit more about my injury, to get to know when I get pain and where exactly, so that I could tell my physio tomorrow. But the first 20min were super good and I had no problems at all, so I started to run faster. After another 3km I still had no pain (I felt it maybe a little bit, but it was absolutely not pain). And when I stopped running, everything was fine (I just had to go on the toilet, so finished the run therefore).
I would say that I was happy about running without the problems, which I had the last trainings, but I was also very confused. Tomorrow I will talk with my physio and then I will know more, hopefully.

Strength 45:02 [2]

Sunday Feb 7, 2021 #

10 AM

Orienteering-easy 28:11 intensity: (3:39 @1) + (13:56 @2) + (10:27 @3) + (9 @4) 4.32 km (6:31 / km) +82m 5:57 / km
ahr:144 max:166 shoes: Icebug Spirit 8 M OLX

After the last training had more problems with the hip than before and today was even worse. Today I ran only the first 5 controls of the training competition and had more pain than on friday. I will need to go to the physio again.

Saturday Feb 6, 2021 #

9 AM

Skiing 1:23:46 intensity: (1:20 @1) + (30:27 @2) + (48:46 @3) + (3:13 @4)
ahr:154 max:166

17.6km

Friday Feb 5, 2021 #

11 AM

Running-normal 44:14 intensity: (4:33 @1) + (38:32 @2) + (1:09 @3) 10.08 km (4:23 / km) +80m 4:13 / km
ahr:136 max:149

Thursday Feb 4, 2021 #

7 AM

Running-normal 45:25 intensity: (12:43 @1) + (29:47 @2) + (2:55 @3) 9.11 km (4:59 / km) +94m 4:44 / km
ahr:132 max:149 shoes: Asics Gel Persue 6

My first run on a frozen lake
C • cool! 3
5 PM

Strength 58:57 [2]

Wednesday Feb 3, 2021 #

6 PM

Alternative (Crosstrainer) 1:10:54 [2]

Tuesday Feb 2, 2021 #

6 PM

Running-normal 43:03 intensity: (12:06 @1) + (20:36 @2) + (6:31 @3) + (3:50 @4) 8.26 km (5:13 / km) +227m 4:35 / km
ahr:138 max:175 shoes: Saucony Ride Iso 2 - 1

First try of running a little bit faste. I did 2.5 of the 5 hill intervalls and due to the snow I would say that it was quite tough. But for the first faster session and an easy weak definitely enough.

Monday Feb 1, 2021 #

7 AM

Strength 1:10:00 [2]

5 PM

Running-normal 36:29 intensity: (4:58 @1) + (30:36 @2) + (55 @3) 7.15 km (5:06 / km) +126m 4:41 / km
ahr:136 max:149

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