Training Log Archive: roarIn the 7 days ending Apr 8, 2018:
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Sunday Apr 8, 2018 #
10 AM
Running (road) 1:40:00 18.35 km (5:27 / km) +166m 5:13 / km
ahr:134 max:169 shoes: New Balance Vazee
Sunny warm morning, spring is here!
Made a nice long route with a few bits of hill and enjoyed myself. Few small patches of snow to slow me down and fear for my safety but mostly really nice. Saw Albin and Johanna briefly when I went past Blodan. Finished on the climbier bits, going up Sten Sture and to the top of the castle.
Made a nice long route with a few bits of hill and enjoyed myself. Few small patches of snow to slow me down and fear for my safety but mostly really nice. Saw Albin and Johanna briefly when I went past Blodan. Finished on the climbier bits, going up Sten Sture and to the top of the castle.
Saturday Apr 7, 2018 #
8 AM
Note
slept:8.0
11 AM
Running (road) warm up/down 17:11 3.3 km (5:12 / km) +10m 5:08 / km
ahr:123 max:155 shoes: New Balance Vazee
Warm up over to Tunabackar village place. Too many clothes on, took my jacket but didn't need it really. One lap of the interval to make sure it was all legit and a small few drills & strides.
Running (road) intervals 50:30 10.23 km (4:56 / km) +1m 4:56 / km
ahr:161 max:174 shoes: New Balance Vazee
10x 1km 1' rest
Goal was to do 3:40-3:45 pace. Measured out a 1km loop on mapometer though my watch reckoned it was a little shorter. Probably truest mapometer more tbh.
Started way too fast on the first one and had to calm it down but got the timing for whole interval right. First 3 were ok but I was feeling like I was tightening up on the 3rd. 4 was slowing and 5 even more so. There was a bit of a headwind heading south and I switched up the direction after 5. Suffered through 6 & 7 but was just getting slower and slower. Took a 2 min rest after 7 and tried to push on for the last 3. Kept the pace just above 4/k but couldn't get any faster or get the HR back up as lactic was flooding the legs.
3:45, 3:47, 3:45, 3:51, 3:54, 4:01, 4:05, 4:04, 4:03, 4:03
Goal was to do 3:40-3:45 pace. Measured out a 1km loop on mapometer though my watch reckoned it was a little shorter. Probably truest mapometer more tbh.
Started way too fast on the first one and had to calm it down but got the timing for whole interval right. First 3 were ok but I was feeling like I was tightening up on the 3rd. 4 was slowing and 5 even more so. There was a bit of a headwind heading south and I switched up the direction after 5. Suffered through 6 & 7 but was just getting slower and slower. Took a 2 min rest after 7 and tried to push on for the last 3. Kept the pace just above 4/k but couldn't get any faster or get the HR back up as lactic was flooding the legs.
3:45, 3:47, 3:45, 3:51, 3:54, 4:01, 4:05, 4:04, 4:03, 4:03
Running (road) warm up/down 17:22 3.0 km (5:47 / km) +6m 5:44 / km
ahr:134 max:139 shoes: New Balance Vazee
Cool down home. Pretty tired so not too quick.
12 PM
Strength 15:00 [1]
Foot pulls:
side (both feet, both directions) x20
toes x 10
Back leg extensions x20
Push ups, 15+5
Straight leg raises x20
side (both feet, both directions) x20
toes x 10
Back leg extensions x20
Push ups, 15+5
Straight leg raises x20
Friday Apr 6, 2018 #
8 AM
Note
slept:7.0
1 PM
Strength 15:00 [1]
Little bit of lunch strength
10x reverse snow angels
20x eccentric calves
20x bridges on foam roller
20x dolphin kicks
unicycle abs - except I didn't have the video so just kind of made it up
10x reverse snow angels
20x eccentric calves
20x bridges on foam roller
20x dolphin kicks
unicycle abs - except I didn't have the video so just kind of made it up
6 PM
Running (road) 1:00:31 9.22 km (6:34 / km) +143m 6:05 / km
ahr:121 max:167 shoes: Inov8 X-talons 225
Gina was doing hill intervals so went to Sunnersta with her for some variation and for a bit more hilly easy run. Paths on the hill were not great, still icy and snowy. Headed north to Ultuna for a bit too though and that was nice. Passed a crime scene of some kind. Finished with 6x hill sprints. Legs still DOMSy but getting better.
Thursday Apr 5, 2018 #
7 AM
Running (road) 31:27 5.55 km (5:40 / km) +45m 5:26 / km
ahr:138 max:167 slept:6.5 shoes: New Balance Vazee
Easy morning loop around Stabby. Light drizzle so snow melting slowly. Still a few icy patches. Legs pretty domsy really but moving ok once I woke up. Bit tired from staying up late doing wedding organising things.
8 AM
Strength 16:00 [1]
Foot pulls:
side (both feet, both directions) x20
toes x 10
Back leg extensions x20
Push ups, 13+7
Straight leg raises x20
side (both feet, both directions) x20
toes x 10
Back leg extensions x20
Push ups, 13+7
Straight leg raises x20
5 PM
Running (off-road) warm up/down 6:26 0.84 km (7:42 / km) +5m 7:28 / km
ahr:81 max:142 shoes: VJ Bold
Jog to the start with a small group. Snowy on the tracks looked like it'll be tough enough oing.
O-training 57:00 [3] **** 6.92 km (8:14 / km) +6m 8:12 / km
spiked:16/18c shoes: VJ Bold
Middle course in Lunsen
https://www.livelox.com/Viewer/Medel-Lunsen/1?clas... (my track is a way off at the start & a bit odd on 18)
Today I wanted to focus on keeping track of the details and good compass work. It went quite well. Early on I was very happy with how I was seeing all the map features that I wanted and using them to keep flowing nicely. Got a bit tired around 7 and lost focus and also some time. Recognised the signs then and nothing else big, small miss in the circle on 14. In general my tactics worked of actually trying to find the features that were going to be visible and adjusting the routes to find those. Visibility was good too with very little veg, which helps a bit. Snow was tough going but getting closer to being gone.
https://www.livelox.com/Viewer/Medel-Lunsen/1?clas... (my track is a way off at the start & a bit odd on 18)
Today I wanted to focus on keeping track of the details and good compass work. It went quite well. Early on I was very happy with how I was seeing all the map features that I wanted and using them to keep flowing nicely. Got a bit tired around 7 and lost focus and also some time. Recognised the signs then and nothing else big, small miss in the circle on 14. In general my tactics worked of actually trying to find the features that were going to be visible and adjusting the routes to find those. Visibility was good too with very little veg, which helps a bit. Snow was tough going but getting closer to being gone.
Running (off-road) warm up/down 3:45 [1]
ahr:131 max:137 shoes: Addidas indoor
Cool down back to the cars with Assar. Watch went a bit mad and I couldn't stop it afterwards so had to crop this route afterwards. Think it got a bit overwet in the snow.
Wednesday Apr 4, 2018 #
6 AM
Strength 1:09:01 [1] 1.0 km (0.9 kph) +3m
shoes: Addidas indoor
run to gym
7 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 squats 70, 70, 70
2x6 deadlifts 60, 60
2x6 cleans 40, 35
10x box jumps
2x6 lat pull downs 40, 45
6 mins cool down row
run home
Not the best gym morning ever. Was a bit tired but nothing out of the ordinary. Squats were ok but after that I kept getting really bad head rushes whenever I did anything. Cut some stuff short as a results. Looks like it was probably poor hydration.
7 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 squats 70, 70, 70
2x6 deadlifts 60, 60
2x6 cleans 40, 35
10x box jumps
2x6 lat pull downs 40, 45
6 mins cool down row
run home
Not the best gym morning ever. Was a bit tired but nothing out of the ordinary. Squats were ok but after that I kept getting really bad head rushes whenever I did anything. Cut some stuff short as a results. Looks like it was probably poor hydration.
6 PM
Running (road) 1:09:31 13.1 km (5:18 / km) +57m 5:12 / km
ahr:137 max:164 shoes: New Balance Vazee
Easy of a raining evening. Gränby loop. Mostly good but a few icy patches, one river flowing over the path and one huge puddle with ice at the bottom. Felt nice, moving well. Enjoyable really.
Tuesday Apr 3, 2018 #
Note
(rest day)
Tired after the weekend. As well as the races we were always out walking and exploring so it takes its toll. Really fun weekend though. An excellent trip overall (even with the phone thing). Phone update: some hiker found all my cards at the side of the road and handed them in to the tourist office. O'Boyles were still around and they somehow got the cards from there so I'll get them back as well. Phone gone forever though.
Mon - Easter 4 middle
Tues - rest
Weds- AM gym PM 60-70mins easy
Thurs- AM 30mins easy PM O training
Fri- 50-60mins easy (incl. 6 x hill sprints)
Sat- 2mile WU/CD 10 x 1km w/ 1min rest. Reps in 3:40-45.
Sun- 100mins easy
Mon - Easter 4 middle
Tues - rest
Weds- AM gym PM 60-70mins easy
Thurs- AM 30mins easy PM O training
Fri- 50-60mins easy (incl. 6 x hill sprints)
Sat- 2mile WU/CD 10 x 1km w/ 1min rest. Reps in 3:40-45.
Sun- 100mins easy
Monday Apr 2, 2018 #
Note
Lost my phone today. Put it on the car roof like an eejit after I ran as I was trying to look at the splits to see just how bad the run had been. As a results turned off data and was connected to Wifi with no outside internet so couldn't find it with Google :( My runs from today uploaded to my phone, but never reached the internet so they are gone forever too :( Also all my cards were in my phone case. Not the best finish to the weekend.
9 AM
Running (road) warm up/down 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: VJ Bold
10 AM
Orienteering race 42:48 [4] **** 4.8 km (8:55 / km) +210m 7:19 / km
shoes: VJ Bold
Easter4 - Middle
Feeling a bit sluggish but seemed like it could go ok. Fairly on edge with the oing at the start but no mistakes for the first 7. Didn't climb enough going to 8 and had bad running. Then got a random fly in my eye who took my contact up in the corner of it. Tried to fish it out but no luck. I had forgotten my spare so ran the rest of the race with no vision in one eye, which was also sore!
Didn't do terribly considering but also wasn't great physically so not the most happy with this run, but prevailed in the face of adversity. Dropped from 4th overall to 6th.
Feeling a bit sluggish but seemed like it could go ok. Fairly on edge with the oing at the start but no mistakes for the first 7. Didn't climb enough going to 8 and had bad running. Then got a random fly in my eye who took my contact up in the corner of it. Tried to fish it out but no luck. I had forgotten my spare so ran the rest of the race with no vision in one eye, which was also sore!
Didn't do terribly considering but also wasn't great physically so not the most happy with this run, but prevailed in the face of adversity. Dropped from 4th overall to 6th.
Running (road) warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bold
Tried to put in a new contact for the warm down, didn't realise the other was still in there. They got mangled together and made the situation worse so I was kinda glad I didn't have my spare with me on the race actually!
Tried to look at splits on the local wifi so turned off my phone data and had it loading the page on the car roof. Short cool down as we had to catch a ferry and forgot about the phone entirely :(
Tried to look at splits on the local wifi so turned off my phone data and had it loading the page on the car roof. Short cool down as we had to catch a ferry and forgot about the phone entirely :(