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Training Log Archive: roar

In the 7 days ending Jun 10, 2018:

activity # timemileskm+mload
  Running (road)4 4:35:37 31.77(8:40) 51.13(5:23) 21668.0
  Orienteering1 1:02:54 5.72(10:59) 9.21(6:50) 22428.8
  O-training1 59:17 4.63(12:48) 7.45(7:57) 403 /4c75%10.5
  Total5 6:37:48 42.13(9:27) 67.8(5:52) 4803 /4c75%107.3
  [1-5]5 6:25:53
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

9 AM

Running (road) long 1:40:02 intensity: (56 @0) + (22:23 @1) + (13:20 @2) + (49:48 @3) + (13:35 @4) 19.72 km (5:04 / km) +64m 4:59 / km
ahr:150 max:167 (sick) shoes: New Balance Vazee

Birthday long run. Feeling a bit less stuffy in the head this morning was nice. This was at a steady tempo so started slow and built up a bit over the first few k. Kinda went a bit too fast early on but that's fine. Route was defined by some hittaut points. Went early due to unknown plans in the afternoon but it still warmed up a lot over the course. Wore a suncap which was quite good actually. Latter half was a bit of a struggle after some silly small hill on the east side of town and my legs never really got rid of the lactic. Would have been nice to be under 5/k but fine that's what I did today.
8 PM

Note

Afternoon was spent having fun in Hammarskog after both Gina and I had surprise wedding "kidnappings". Lovely sunny day playing silly games with friends was top.

Saturday Jun 9, 2018 #

10 AM

O-training 59:17 intensity: (49 @0) + (22:11 @1) + (25:53 @2) + (10:24 @3) *** 7.45 km (7:57 / km) +40m 7:45 / km
ahr:145 max:157 spiked:3/4c shoes: VJ Bold

On a new map, north of Siggefora. Jukola relevant so long legs. Very heavy underfoot with long grass and heather and berries along with warm sun and intervals yesterday made for a very tired Ruairi. What I did was nice but I was not moving well through the forest so left it after the 4th control and took an easier way home. Still out for an hour though. Met a friendly dog who wanted to follow me instead of his owner so waited and brought him back.

Friday Jun 8, 2018 #

8 AM

Note
slept:9.0 (sick)

Nose blocked but otherwise grand. Not coughing so just a head cold.
5 PM

Running (road) warm up/down 19:38 intensity: (2:49 @0) + (14:34 @1) + (1 @2) + (1:13 @3) + (1:01 @4) 3.48 km (5:38 / km) +28m 5:25 / km
ahr:122 max:164 shoes: New Balance Vazee

Over to the track for some fun. Warm day but not ridiculous. Gina came with on her bike which was nice.

Running (road) intervals 43:51 intensity: (1 @0) + (3:17 @1) + (2:01 @2) + (8:13 @3) + (18:32 @4) + (11:47 @5) 9.38 km (4:40 / km) +3m 4:40 / km
ahr:163 max:176 shoes: New Balance Vazee

6k of 200m on / 200m off in 45/55s, 3 mins rest
Then 400,300,200,100 w/ 100m rest x2 with 400m rest between sets

Pacing the 6k felt important and I started bang on. Held it very well too I thought. Had a couple of rough ones feeling wise but I always came back from it. Nice way to mix up the session and a solid workout. Had Gina counting laps which was very helpful too I must say.
Interval sets were hard and full gas. Tried to get the second set quicker than the first and mostly succeeded which was nice.

Running (road) warm up/down 18:33 [1] 3.08 km (6:02 / km) +2m 6:00 / km
ahr:131 max:142 shoes: New Balance Vazee

Jog home. Gina stopped in the shop and then caught me back up. Feeling pretty tired which is kinda fair I guess.

Thursday Jun 7, 2018 #

6 PM

Running (road) 1:00:45 intensity: (1:27 @0) + (52:26 @1) + (2:48 @2) + (2:33 @3) + (1:31 @4) 11.22 km (5:25 / km) +83m 5:13 / km
ahr:134 max:165 (sick) shoes: New Balance Vazee

Over to Stenhagen of a nice evening. Wasn't sure really how the body would respond really and I felt a bit heavy at first. Once I got going though it was very nice, and my head kind of cleared up. Did a little bit through the forest and then around the tracks. Very nice. Got to see the burnt bit under the power lines. Fair bit of area actually that went on fire really.

Wednesday Jun 6, 2018 #

10 AM

Note
slept:10.0 (sick) (rest day)

Had a pretty massive sleep as I was wrecked yesterday. It still managed to be too little too late apparently as I woke up with a sore throat. Taking an extra rest today to hopefully not get properly sick.

Tuesday Jun 5, 2018 #

9 AM

Note
slept:6.0 (rest day)

Bit mixed about the weekend. For sure dissapointed to come away with 4th but the physical situation I think was better than IOC. That mistake day 2 was just stupid though. Something I've actually done a few times recently when trying to push the running to the limit. Ok it was a fun chasing start but I should have had a 6 minute lead and a solid 2nd place. Important thing is to learn from it and I'll do write ups and quickroute when I get back to Sweden tonight/tomorrow. Easier start to this week then tough weekend.

Tues- Rest day
Weds- 45-50mins easy
Thurs- 60mins easy
Fri- Track, 15mins WU + CD
6k of 200 on/200 off (ons in 45”/offs in 55”) 3mins rec.
2 sets of 400/300/200/100 hard w/ 100 jog between reps and 400 jog between sets
Sat- Jukola training
Sun- 100mins long run steady

Monday Jun 4, 2018 #

9 AM

Running (road) warm up/down 16:08 intensity: (2:12 @0) + (13:56 @1) 2.0 km (8:05 / km) +10m 7:53 / km
ahr:114 max:142 shoes: VJ Bold 8

Orienteering race 1:02:54 intensity: (1 @0) + (28 @1) + (20 @2) + (29:08 @3) + (32:31 @4) + (26 @5) 9.21 km (6:50 / km) +224m 6:05 / km
ahr:162 max:172 shoes: VJ Bold 8

Running (road) warm up/down 16:40 intensity: (3:40 @0) + (13:00 @1) 2.26 km (7:23 / km) +26m 6:59 / km
ahr:112 max:134 shoes: VJ Bold 8

Jogging about with Ken.

1 - Splits

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