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Training Log Archive: Erik

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Running-normal24 20:36:06 163.76(7:33) 263.55(4:41) 2695
  Strength9 7:00:56
  Orienteering-easy5 5:13:10 27.86(11:14) 44.84(6:59) 1420
  Alternative2 1:30:16
  Total35 34:20:28 191.63 308.4 4114

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Wednesday Mar 31, 2021 #

7 AM

Running-normal 47:22 intensity: (5:39 @1) + (39:45 @2) + (1:58 @3) 10.1 km (4:41 / km) +131m 4:24 / km
ahr:137 max:157 shoes: Asics Gel Persue 6

Tuesday Mar 30, 2021 #

7 AM

Running-normal 45:46 intensity: (1:58 @1) + (43:06 @2) + (42 @3) 10.02 km (4:34 / km) +73m 4:25 / km
ahr:138 max:153 shoes: Saucony Ride Iso 2 - 1

Monday Mar 29, 2021 #

7 AM

Strength 57:25 [2]

Sunday Mar 28, 2021 #

9 AM

Running-normal 1:20:39 intensity: (5:40 @1) + (1:12:48 @2) + (2:11 @3) 18.65 km (4:19 / km) +218m 4:05 / km
ahr:140 max:157 shoes: Asics Gel Persue 6

That was/felt really tough today! I think it is time for some easy days before the final preparations for the competition season begins

Saturday Mar 27, 2021 #

9 AM

Running-normal 1:04:30 intensity: (19:50 @1) + (29:14 @2) + (4:35 @3) + (10:46 @4) + (5 @5) 12.61 km (5:07 / km) +141m 4:51 / km
ahr:139 max:177 shoes: Saucony Ride Iso 2 - 1

Much better sprint training. I did the sprint training from last week together with Sebastian and we splitted the sprint in 4 intervalls. That was really fun today!
6 PM

Strength 29:29 [2]

Friday Mar 26, 2021 #

4 PM

Running-normal 1:07:26 intensity: (41:02 @1) + (20:49 @2) + (5:35 @3) 12.85 km (5:15 / km) +178m 4:54 / km
ahr:127 max:160 shoes: Saucony Ride Iso 2 - 1

Worst sprint training ever!
It was quite long to get there and super warm but okay, for a good sprint training worth it. But then the quality of the printed map was so bad that it was hard to see the controls, the map was old and not really good and 4 controls were not even reachable because of closed areas. And after half of the training, I got stomach problems and were not really able to run fast the last interval. The cool down was therefore also shorter than planned.
And when I came home, I saw that all sprint trainings for this weekend were cancelled. NOT nice :(

Thursday Mar 25, 2021 #

7 AM

Running-normal 57:37 intensity: (16:21 @1) + (36:34 @2) + (4:42 @3) 11.21 km (5:08 / km) +157m 4:48 / km
ahr:132 max:157 shoes: Asics Gel Persue 6

Wednesday Mar 24, 2021 #

5 PM

Alternative (Crosstrainer) 45:08 intensity: (27:05 @1) + (11:01 @2) + (7:02 @3)
ahr:127 max:135

Strength 39:16 [2]
ahr:214 max:224

Tuesday Mar 23, 2021 #

4 PM

Running-normal (Fartlek) 58:30 intensity: (11:40 @1) + (23:56 @2) + (18:11 @3) + (4:43 @4) 13.62 km (4:18 / km) +59m 4:12 / km
ahr:144 max:168 shoes: Saucony Ride Iso 2 - 1

7 x (3' / 1')
The plan was to do 8 and maybe a little bit faster, but my left hamstring was not good. I will see how it is tomorrow

Monday Mar 22, 2021 #

7 AM

Strength 55:48 [3]

4 PM

Running-normal (small paths) 40:26 intensity: (14:20 @1) + (24:24 @2) + (1:42 @3) 6.49 km (6:14 / km) +201m 5:24 / km
ahr:132 max:149 shoes: Asics Gel Persue 6

Sunday Mar 21, 2021 #

10 AM

Orienteering-easy long 1:37:14 intensity: (7:12 @1) + (1:26:09 @2) + (3:53 @3) 12.07 km (8:04 / km) +458m 6:46 / km
ahr:139 max:159 shoes: Inov X-Talon 230

Nice and slow together with 4 guys in one of the most beautiful forest of Gothenburg. Maybe half of the course I was just following and checking but that was s planed as allowed for such a training.

Saturday Mar 20, 2021 #

9 AM

Running-normal warm up/down 16:55 intensity: (2:08 @1) + (11:01 @2) + (3:46 @3) 2.98 km (5:41 / km) +46m 5:17 / km
ahr:141 max:164 shoes: Icebug Spirit 8 M OLX

Orienteering-easy (Middle Quali) 27:04 intensity: (13 @1) + (17 @2) + (5:08 @3) + (14:27 @4) + (6:59 @5) 3.88 km (6:59 / km) +193m 5:36 / km
ahr:174 max:180 shoes: Icebug Spirit 8 M OLX

Nice and tough training with the level of a real competition. I'm really satisfied with the technical part even when I chose a bad route to the last control and lost maybe 20 seconds. Physically it was really tough, but all had the same problems. Very happy with the result and that I had no problems with my left hamstring as the entire week.
http://obasen.orientering.se/winsplits/online/en/d...

Running-normal 11:49 intensity: (25 @1) + (11:22 @2) + (2 @3) 2.03 km (5:50 / km)
ahr:138 max:149 shoes: Icebug Spirit 8 M OLX

3 PM

Running-normal warm up/down 12:24 intensity: (2:36 @1) + (9:39 @2) + (9 @3) 2.04 km (6:05 / km) +23m 5:45 / km
ahr:134 max:146 shoes: Icebug Spirit 8 M OLX

Orienteering-easy (Middle Final) 42:45 intensity: (21 @1) + (18 @2) + (3:23 @3) + (37:40 @4) + (1:03 @5) 6.96 km (6:09 / km) +251m 5:12 / km
ahr:170 max:178 shoes: Icebug Spirit 8 M OLX

Again, a really nice middle distance. Technically worse than in the morning and physically also not the best, but I had a lot of fun and I'm satisfied with this day. I did only few orienteering trainings this winter, so I will need some time to come back in the routines, but the base is quite good.
http://obasen.orientering.se/winsplits/online/en/d...

Running-normal 2:25 intensity: (26 @1) + (1:55 @2) + (4 @3) 0.45 km (5:25 / km)
ahr:131 max:138

Friday Mar 19, 2021 #

11 AM

Running-normal 44:54 intensity: (4:41 @1) + (39:13 @2) + (1:00 @3) 9.95 km (4:31 / km) +77m 4:21 / km
ahr:137 max:153 shoes: Asics Gel Persue 6

Trying to get back to normal

Thursday Mar 18, 2021 #

Note
(rest day)

For my left hamstring the interval session on tuesday was harder then expected, so today I decided to have a massage and a rest day. I had planed to run a sprint race today, but that would maybe not be a good idea. But who knows

Wednesday Mar 17, 2021 #

11 AM

Running-normal 47:07 intensity: (5:29 @1) + (40:57 @2) + (41 @3) 10.37 km (4:33 / km) +76m 4:23 / km
ahr:136 max:150 shoes: Asics Gel Persue 6

Tuesday Mar 16, 2021 #

5 PM

Running-normal 1:14:04 intensity: (8:02 @1) + (37:09 @2) + (14:45 @3) + (14:08 @4) 15.85 km (4:40 / km) +70m 4:34 / km
ahr:147 max:175

10x600m // 60" rest + 5x200m // 60"

I don't know why my clock said it was always 30m too short in the one direction and 20 meters too long in the other. But good speed, good training and happy Erik

Monday Mar 15, 2021 #

7 AM

Strength 51:54 [2]

Sunday Mar 14, 2021 #

9 AM

Running-normal 1:30:26 intensity: (6:43 @1) + (1:22:51 @2) + (52 @3) 20.31 km (4:27 / km) +276m 4:10 / km
ahr:140 max:155 shoes: Asics Gel Persue 6

For a few days already I have a little strange feeling in the left hamstring and today it felt not so good after 15min, but no way that I skip the longrun!
The problems became not worse so I was happy to finish the training as planed and it feels actually really good, that I made that decision. I will see how it feels tomorrow, but I did another weeks with over 70km :)

Saturday Mar 13, 2021 #

10 AM

Orienteering-easy (O-intervals) 1:13:51 intensity: (16:47 @1) + (26:15 @2) + (9:06 @3) + (21:43 @4) 10.24 km (7:13 / km) +236m 6:28 / km
ahr:146 max:175 shoes: Inov X-Talon 230

Super nice to run fast in the forest again, but I was really, really tired already after the first interval, I don‘t know why. Therefore, it was quite tough to orientate on my own and make no mistakes, which was quite possible until the last two intervals. There I was more following than orientating.

C • The trend 3

Friday Mar 12, 2021 #

10 AM

Running-normal 45:01 intensity: (4:34 @1) + (36:16 @2) + (4:11 @3) 10.06 km (4:29 / km) +96m 4:16 / km
ahr:137 max:161 shoes: Saucony Ride Iso 2 - 1

Thursday Mar 11, 2021 #

3 PM

Running-normal 46:54 intensity: (13:12 @1) + (31:26 @2) + (2:16 @3) 10.14 km (4:37 / km) +74m 4:28 / km
ahr:131 max:146 shoes: Asics Gel Persue 6

Wednesday Mar 10, 2021 #

4 PM

Running-normal warm up/down 6:36 intensity: (2:23 @1) + (3:56 @2) + (17 @3) 1.36 km (4:51 / km) +8m 4:42 / km
ahr:127 max:143 shoes: Asics Gel Persue 6

Alternative (Crosstrainer) 45:08 intensity: (1:15 @1) + (43:32 @2) + (21 @3)
ahr:137 max:145

Strength 37:15 [2]

Running-normal warm up/down 6:41 intensity: (2:46 @1) + (3:26 @2) + (29 @3) 1.36 km (4:56 / km)
ahr:127 max:138 shoes: Asics Gel Persue 6

Tuesday Mar 9, 2021 #

4 PM

Running-normal warm up/down 21:20 intensity: (2:13 @1) + (18:28 @2) + (39 @3) 4.24 km (5:02 / km) +26m 4:53 / km
ahr:138 max:160 shoes: Saucony Ride Iso 2 - 1

Running-normal (Grus8an Test) 26:13 [5] 7.8 km (3:22 / km) +65m 3:14 / km
ahr:175 max:181 shoes: Saucony Ride Iso 2 - 1

One second slower than May 2020.
I thought I could run under 26min, but I was tired already after 3km and had to fight all the way to the finish. I did absolutely everything I could and could not have been faster today.
I didn't reach my goal, but I'm not disappointed, because I had only a few weeks of good training after my injury and now I know where I stand.
It was really nice to have a race again and to be excited together with the other guys in the club. And after my roommate ran a new club record, we were all quite happy after the race

Running-normal warm up/down 13:14 intensity: (5:35 @1) + (6:55 @2) + (44 @3) 2.6 km (5:05 / km) +5m 5:02 / km
ahr:129 max:141 shoes: Saucony Ride Iso 2 - 1

Monday Mar 8, 2021 #

7 AM

Strength 53:41 [3]

4 PM

Running-normal 39:23 intensity: (8:06 @1) + (30:04 @2) + (1:13 @3) 8.09 km (4:52 / km) +78m 4:39 / km
ahr:135 max:156 shoes: Asics Gel Persue 6

Sunday Mar 7, 2021 #

Note
(rest day)

Saturday Mar 6, 2021 #

9 AM

Running-normal 1:21:50 intensity: (3:31 @1) + (1:15:47 @2) + (2:32 @3) 18.08 km (4:32 / km) +255m 4:14 / km
ahr:140 max:160 shoes: Asics Gel Persue 6

Friday Mar 5, 2021 #

3 PM

Running-normal 44:51 intensity: (5:44 @1) + (37:37 @2) + (1:30 @3) 10.18 km (4:24 / km) +77m 4:15 / km
ahr:135 max:149 shoes: Saucony Ride Iso 2 - 1

Thursday Mar 4, 2021 #

7 AM

Strength 30:12 [2]

5 PM

Orienteering-easy 1:12:16 intensity: (8:27 @1) + (37:35 @2) + (15:09 @3) + (11:05 @4) 11.71 km (6:10 / km) +283m 5:30 / km
ahr:146 max:174

Wednesday Mar 3, 2021 #

5 PM

Running-normal 45:44 intensity: (4:31 @1) + (40:19 @2) + (54 @3) 10.04 km (4:33 / km) +95m 4:21 / km
ahr:135 max:152

Tuesday Mar 2, 2021 #

5 PM

Running-normal 1:02:52 intensity: (9:24 @1) + (31:56 @2) + (8:17 @3) + (12:16 @4) + (59 @5) 13.64 km (4:37 / km) +74m 4:29 / km
ahr:146 max:178

6x1000m with 90" rest
Task was to run around threshold and the last one full speed. I started a little bit passive but came then in a good flow. It was not so hard today, as the last one showed, but this is good so.
Happy with the training

Monday Mar 1, 2021 #

7 AM

Strength (Max-strength) 1:05:56 [2]

6 PM

Running-normal 33:07 intensity: (16:09 @1) + (16:11 @2) + (47 @3) 6.42 km (5:09 / km) +117m 4:44 / km
ahr:129 max:146 shoes: Asics Gel Persue 6

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