Training Log Archive: roarIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
4 PM
Running (road) warm up/down 31:11 3.84 km (8:08 / km)
ahr:121 max:155 shoes: Inov8 Road-X 255
A long warm up in IFU. Quite a few laps and then various drills and strides and dynamic stretches.
Running (road) intervals 24:55 5.1 km (4:53 / km)
ahr:163 max:181 shoes: Inov8 Road-X 255
Was supposed t0 be 10x 400m with 200m jog recovery but I only did 8. Started about probably a bit quick with Johanna and Killian, but was ok for 3. Toned it back a little on 4 and 5 but suffered a huge amount on the 6th. The problem with the indoor track is that there is nowhere for a good phlegmy spit so I skipped the 7th and nipped to the toilet. Joined back in for 8 which felt alright but again 9 was the end of me so I left it there. Probably not as healthy as I thought I was.
79, 79, 79, 83, 82, 86
82, 84
The lap distances are from the treadmill mode on my watch. It calculates it from the movement of my arm. It gets it about right for the recoveries but not so much for the active. Probably means something about my stride though I'm not sure what.
79, 79, 79, 83, 82, 86
82, 84
The lap distances are from the treadmill mode on my watch. It calculates it from the movement of my arm. It gets it about right for the recoveries but not so much for the active. Probably means something about my stride though I'm not sure what.
Running (road) warm up/down 9:11 1.24 km (7:23 / km)
ahr:131 max:139 shoes: Inov8 Road-X 255
Cool down laps with Johanna. Felt fairly fine running at lower intensities.
5 PM
Strength 50:00 [3]
Everyone was going to the gym so I reckoned I'd go along and see what the fuss was. (Albin single leg squatting 110kg is what it was)
3x10 something I don't know what it's called. Kinda like the olympic clean, except you start with the bar just below your knees and snap it up to your shoulders
3x10 squats 40kg, 50, 50 with 50m sprint after each set
3x10 calf raises 20kg, 30, 50
pulls ups and chin ups with leg raises
3x10 deadlifts 60kg, 60, 60
Core session led by Milos. Pretty damn tough it was too.
3x10 something I don't know what it's called. Kinda like the olympic clean, except you start with the bar just below your knees and snap it up to your shoulders
3x10 squats 40kg, 50, 50 with 50m sprint after each set
3x10 calf raises 20kg, 30, 50
pulls ups and chin ups with leg raises
3x10 deadlifts 60kg, 60, 60
Core session led by Milos. Pretty damn tough it was too.
Saturday Jan 7, 2017 #
9 AM
O-training 1:58:28 13.69 km (8:39 / km) +86m 8:24 / km
ahr:160 max:170 shoes: Asics Hyper Speed 6 2016
Long one in Nåsten with Albin, Jan, Milos and Johanna. A new fall of snow overnight that I hadn't anticipated made the cycle there interesting as the roads hadn't been cleared yet. It also made the orienteering a whole lot tougher running in about 8 inches of soft powder. Felt alright at the start and I was doing good independent map reading but I tired after about 6k. Caught back up when everyone made a mistake and stayed with them for a while but they got away when I fell in a hole. Was waited for a little and caught up again and stayed together until 21 where Jan, Johanna and I went direct to 34. Got through the last bit on mental will alone but falling into a marsh (they weren't frozen somehow) led to cold hands and a grim enough finish even if the sun had come out and it was a beautiful day. Worth it though not super happy with my physical shape. I won't do the long run tomorrow and will do the indoor track intervals instead.
The DOMS are real now.
The DOMS are real now.
Friday Jan 6, 2017 #
9 AM
Note
rhr:52 slept:7.5
Went for a walk before work. -18 out. Chilly enough.
5 PM
Strength 42:47 1.51 km (2.1 kph)
ahr:111 max:145 shoes: Asics Hyper Speed 6 2016
5 mins warm up spinning
3x10 deadlifts 30kg, 40, 40
3x10 Single arm rows 5, 8, 8
3x10 split squats, 10kg
3x15 shoulder shrugs with calf raises 10kg
3x10 squats 40kg, 30, 30
15 pull up lowers
Joined Friskis and Svettis which is pretty near. Nice gym and it was fairly friendly feeling. After spending time researching things and experimenting with what I was good at and what things I am weak at this was the session I came up with, though the weights I was guessing at the start. There was no assisted pull up machine so I had to make up something to do. I enjoyed this, especially as I wasn't under time pressure like I used to be in the mornings in Ben Dunne.
3x10 deadlifts 30kg, 40, 40
3x10 Single arm rows 5, 8, 8
3x10 split squats, 10kg
3x15 shoulder shrugs with calf raises 10kg
3x10 squats 40kg, 30, 30
15 pull up lowers
Joined Friskis and Svettis which is pretty near. Nice gym and it was fairly friendly feeling. After spending time researching things and experimenting with what I was good at and what things I am weak at this was the session I came up with, though the weights I was guessing at the start. There was no assisted pull up machine so I had to make up something to do. I enjoyed this, especially as I wasn't under time pressure like I used to be in the mornings in Ben Dunne.
Running (road) 35:06 6.52 km (5:23 / km)
ahr:148 max:162 shoes: Asics Hyper Speed 6 2016
On the treadmill in the gym. Wasn't too up for more -18 degrees to run in and I was in the gym anyway so treadmill it was. Took a few minutes to sort out the machine where I was running slowly then just sat at 4:58 pace before 5 mins of 6 min pace to cool down at the end. The treadmill had a nice feature where I could watch a video of running in random places. Picked California for variety but about 5 minutes in I felt like I recognised it. It was from beside General Sherman (the tree) where I was in ~2004. Tried to hold a higher cadence than normal and it felt good.
Thursday Jan 5, 2017 #
9 AM
Note
rhr:54 slept:7.5
Up early with Gina as she went to her exam. I spent the morning evaluating strength exercises to prepare for a trip to the gym tomorrow. What I learned was I need to do some stretching. Sunset is back to after 3pm since yesterday which is nice too.
6 PM
Running (off-road) 41:39 7.3 km (5:42 / km) +65m 5:28 / km
ahr:134 max:168 shoes: Inov8 X-Talon 2016
Cold out! -14 supposedly. Started with my buff over my face but it started to get a bit wet from breathing so I took it off. My beard then froze. Very pleasant run though, super clear starry sky with a solid moon combined with all the snow meant it was pretty bright so no problem going wherever with no torch. Fun running through the fresh snow.
Still not 100% but very close. Right choice not to go to hill intervals.
Still not 100% but very close. Right choice not to go to hill intervals.
Strength 5:00 [1]
ahr:87 max:111
Slight modification swapping squats out for vmo step ups each side.
Spent 15 mins stretching after.
Spent 15 mins stretching after.
Wednesday Jan 4, 2017 #
9 AM
Note
rhr:54 slept:8.0
Have decided to not charge my phone beside bed as I have become terrible at getting up. Thus today I went for watch alarm and then 5 minutes to take HR before phone alarm goes off in the next room. Should get a scales and then have all the boxes filled in.
6 PM
Running (road) 30:37 5.05 km (6:03 / km) +25m 5:55 / km
ahr:123 max:162 shoes: Inov8 X-Talon 2016
Woo! Finally a run in 2017 albeit a nice handy one. Nice to get out in the lovely fresh snow which should last for a while (-17 forecast for tomorrow). Felt a bit stuffy at the start but by the end was feeling top.
7 PM
Strength 5:00 [1]
Tuesday Jan 3, 2017 #
9 PM
Strength 5:00 [1]
Body felt like it was nearly ready to do things today so a short bit of strength and an easy run tomorrow in the fresh snow.
Monday Jan 2, 2017 #
10 AM
Note
slept:10.0 (sick)
After spending yesterday on the sofa and including a 1 hour nap during the day, still no real improvement today. Blegh.