Training Log Archive: roarIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
Skiing (Snowboarding) 2:00:00 [1]
Snowboarded basically all day at Revard. Not sure how to log it.
Started off with plenty of tumbling but having watched a youtube video I had some idea of the progression to follow. The area was quiet and the lifts were not too aggressive so got loads of practice. In the afternoon an extra lift opened which led to a perfect slope for learning to turn so by the end of the day I was going pretty well I thought. Very enjoyable.
Started off with plenty of tumbling but having watched a youtube video I had some idea of the progression to follow. The area was quiet and the lifts were not too aggressive so got loads of practice. In the afternoon an extra lift opened which led to a perfect slope for learning to turn so by the end of the day I was going pretty well I thought. Very enjoyable.
Saturday Jan 14, 2017 #
11 AM
XC Skiing 1:45:01 7.51 km (14:00 / km) +111m 13:02 / km
ahr:117 max:183
First time on XC skiis. Learning classic. Trail on Le Revard were really nice though not that groomed due to fresh snow and it was falling the whole time too. Felt like I got the hang of it fairly quickly though never moved that fast. Didn't find it that physically tough so I was probably doing something wrong.
2 PM
Running (off-road) 38:02 5.74 km (6:37 / km) +288m 5:18 / km
shoes: VJ Falcon
Since I wasn't that tired I wanted to go for a run. Bit short on time though as had to meet Seamus in Decathlon so I did
WU: 5 mins
Uphill: 20 mins
Downhill: 10 mins
CD: 5 mins
Pushed hard for the uphill. Very deep snow too so made it extra hard. Just went up the trail towards the tunnel. Beautiful afternoon too as the sun had come out a little. Tried to hold the 2:1 ratio on the downhill which was extra fun and then jog back to the house.
WU: 5 mins
Uphill: 20 mins
Downhill: 10 mins
CD: 5 mins
Pushed hard for the uphill. Very deep snow too so made it extra hard. Just went up the trail towards the tunnel. Beautiful afternoon too as the sun had come out a little. Tried to hold the 2:1 ratio on the downhill which was extra fun and then jog back to the house.
Friday Jan 13, 2017 #
6 AM
Strength 47:00 [2]
rhr:47 slept:7.5 shoes: Inov8 Road-X 255
Up early for the gym. Quiet there except for a group of teenagers doing a lesson which sounds a lot worse than it was. Reverse session from last week. I'm planning to mix up the order to keep me on my toes. It does make it a bit more awkward to log though.
500m row warm up
15 pull up lowers
3x10 squats 40kg
3x15 shoulder shrugs with calf raises 2x12kg
3x10 split squats, 20kg
3x10 Single arm rows 8kg, 8 ,9
3x10 deadlifts 60kg
500m row warm up
15 pull up lowers
3x10 squats 40kg
3x15 shoulder shrugs with calf raises 2x12kg
3x10 split squats, 20kg
3x10 Single arm rows 8kg, 8 ,9
3x10 deadlifts 60kg
Thursday Jan 12, 2017 #
7 AM
Running (road) 28:22 5.12 km (5:32 / km) +23m 5:25 / km
ahr:138 max:157 rhr:48 slept:7.5 shoes: Inov8 X-Talon 2016
Easy pre breakfast to wake the legs up after the day off. Ground not terrible mostly but the bridges were sheet ice which was a bit of a nightmare.
Strength 5:00 [1]
6 PM
Running (road) warm up/down 15:19 1.04 km (14:39 / km) +15m 13:41 / km
ahr:108 max:135 shoes: Inov8 X-Talon 2016
Warm up with Ross and then Albin and Milos to the start. We decided to change the lap as it was super icy. I missed the strides and the jog to the start pf the intervals on my watch for some reason.
Running (road) intervals 43:10 8.99 km (4:48 / km) +47m 4:41 / km
ahr:156 max:175 shoes: Inov8 X-Talon 2016
Staricase to the basement. In minutes:
7,6,5,4 w 2 rest 3,2,1 w 1 rest 4x30s w 30s rest
Good session. Mentally relatively pleasant as you know the next one will be shorter every time. Worked hard and had some nice speed on the first two, helped by the slight downward trajectory of the road. Started to feel tough on the 5 mins when there was a bit more going on. Coming back then felt all uphill and the pace suffered. Had to work hard to keep form, but I concentrated on that and felt like I was flowing. Perhaps had a bit more in me on the 3 minutes but otherwise much happier with the body today. I feel the rest yesterday made this a much more useful session than when I do it tired.
7,6,5,4 w 2 rest 3,2,1 w 1 rest 4x30s w 30s rest
Good session. Mentally relatively pleasant as you know the next one will be shorter every time. Worked hard and had some nice speed on the first two, helped by the slight downward trajectory of the road. Started to feel tough on the 5 mins when there was a bit more going on. Coming back then felt all uphill and the pace suffered. Had to work hard to keep form, but I concentrated on that and felt like I was flowing. Perhaps had a bit more in me on the 3 minutes but otherwise much happier with the body today. I feel the rest yesterday made this a much more useful session than when I do it tired.
Running (road) warm up/down 9:32 1.53 km (6:14 / km)
ahr:132 max:139 shoes: Inov8 X-Talon 2016
Back to the club house. My right hand got really cold for some reason but a nice hot shower sorted that out.
Wednesday Jan 11, 2017 #
Note
(rest day)
Tuesday Jan 10, 2017 #
9 AM
Note
rhr:49 slept:9.0
Surprisingly tired
6 PM
Running (off-road) 7:44 0.98 km (7:54 / km) +16m 7:18 / km
ahr:123 max:148 shoes: Inov 8 Oroc 2016 2
Easy over to the start of Tisdagsbana. Pretty slushy out though the temperature was just beginning to drop below zero and things beginning to freeze.
O-training 1:10:29 [3] *** 12.28 km (5:44 / km) +127m 5:27 / km
shoes: Inov 8 Oroc 2016 2
Focus today was independence. I have been very lazy of late about actually reading my map when in the big group and I wanted to be able to continue at the same speed if everyone magically disappeared. Worked quite well and I really did pay a lot more attention when I had this on my mind. It was pretty easy orienteering for the most part though. On the other hand that meant it was also pretty fast. After hitting the big (icy, slushy) track at about 3k the pace just increased and it got pretty lined out before we went through the field to the south. That was as long as I lasted and then I swung off on the 12k version as per the plan. There were a few people ahead but not close enough for me to follow and I got to do my own orienteering. Little wobbly in one or two places but mostly pretty fine. After a bit my legs had recovered and I caught and past the group in front so I was then leading across Hågadalen. Didn't have much to give up the hill and then Killian caught me just before the track and the pace went up a bit for the finish too.
Enjoyed this a lot, which I haven't necessarily done with some of them recently. Felt better about myself going out with a plan and doing it.
Enjoyed this a lot, which I haven't necessarily done with some of them recently. Felt better about myself going out with a plan and doing it.
Monday Jan 9, 2017 #
9 AM
Note
rhr:48 slept:8.0
Monday - run to and from gympa
Tuesday - Tisdasgbana - probably won't go for the full 17k one given the weekend
Wednesday - rest
Thursday - am easy run, Intervals pm
Friday - morning gym + easy run, flying to France in the afternoon to visit Aix for the weekend. Probably not time in the evening for much
Saturday - The forecast for the morning isn't great but maybe afternoon skiing
Sunday - I imagine XC skiing and snowboarding and the lovely fresh snow
Tuesday - Tisdasgbana - probably won't go for the full 17k one given the weekend
Wednesday - rest
Thursday - am easy run, Intervals pm
Friday - morning gym + easy run, flying to France in the afternoon to visit Aix for the weekend. Probably not time in the evening for much
Saturday - The forecast for the morning isn't great but maybe afternoon skiing
Sunday - I imagine XC skiing and snowboarding and the lovely fresh snow
6 PM
Running (road) 52:19 9.93 km (5:16 / km) +32m 5:11 / km
ahr:138 max:155 shoes: Inov8 X-Talon 2016
Rockgympa was cancelled so I just went for roughly as long a run in one go instead of two. It was one of the days I was very grateful to the inventor of waterproof socks as it was about +2 which means melty snow. Tried to go to a bit new places so headed to Gränby first and did a lap of that before heading north in to new places. Not super interesting but new so fine. Got a bit lost though and somewhat confused about what direction I was going. Crossed Bärbyleden foolishly thinking it was Vattholmavägen and went the complete wrong direction for a while until I saw traffitc lights in the forest in the distance and realised where I was so headed home from there.
Strength 15:30
The usual daily plus the non jumpy bits of gympa because my ceiling is not high enough for that. HR got up for some of it.