Training Log Archive: roarIn the 7 days ending Oct 8, 2017:
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Sunday Oct 8, 2017 #
10 AM
O-training 1:39:36 **** 15.88 km (6:16 / km) +77m 6:07 / km
ahr:145 max:164 spiked:14/15c shoes: VJ Bold
25manna hangover
Lots of people wanted to go training in Lunsen today and Gina was taking in controls so I went along. Did the oing for the first 60 mins, which went rather brilliantly. Helps having people around and no gaffling but I had great focus on map contact the whole time. 14 was maybe the longest leg I have done in Lunsen so far. Made one mistake at 15 after I had stopped to work out where to do the final part of the run.
The last 35 mins ish were tempo pace along small tracks. I didn't look at the pace too much as it was variable but tried to keep the effort up. The HR didn't cooperate hugely but I think I got a good pace. Nice way to break up the session.
Lots of people wanted to go training in Lunsen today and Gina was taking in controls so I went along. Did the oing for the first 60 mins, which went rather brilliantly. Helps having people around and no gaffling but I had great focus on map contact the whole time. 14 was maybe the longest leg I have done in Lunsen so far. Made one mistake at 15 after I had stopped to work out where to do the final part of the run.
The last 35 mins ish were tempo pace along small tracks. I didn't look at the pace too much as it was variable but tried to keep the effort up. The HR didn't cooperate hugely but I think I got a good pace. Nice way to break up the session.
Saturday Oct 7, 2017 #
Event: 25manna
10 AM
Running (off-road) warm up/down 23:01 3.2 km (7:12 / km) +38m 6:48 / km
ahr:126 max:161 shoes: VJ Bold
Warm up. Pretty excited for the race to come. Found a nice empty field to do some laps before heading into the changeover with Johannes. It was possibly the best relay changover area ever from the outgoing runner's perspective (maybe Jukola 2009 was similarly good) with an almost 2 minute run-in around the area to prepare. Did some drills and strides too and the body felt quite active and ready to go when start time came.
Orienteering race 49:58 *** 7.78 km (6:25 / km) +126m 5:56 / km
ahr:167 max:177 spiked:13/17c shoes: VJ Bold
25manna - OK Linne 3 - Leg 5B - 97th
Livelox
Quite the mixed bag, but takeaways mostly bad. I really got into my own head about being secure and took a lot of safe routes that I didn't necessarily need. Mostly wasn't too bad but then on the easy leg I made a total mess of it confusing an elephant path for a real track and dropping about 4:30. Really bad! 347/365 on the split. Recovered ok and the legs were not too bad for the last part. Couldn't make any ground on Johannes on the run in though. Fitness seemed a relative positive, though even 4 min faster I would be down on last years placing.
Entertaining anecdotes include:
Two guys who abruptly stopped to consult a map together blocking the entire path about 2m in front of me. They didn't block it for long
Some guy caught one of his team mates and was like "haha I caught you", then blasted past him and the control where there was no other gaffel option (no. 8)
There were some walkers on the path before 10 looking around confounded as to what to do next.
Livelox
Quite the mixed bag, but takeaways mostly bad. I really got into my own head about being secure and took a lot of safe routes that I didn't necessarily need. Mostly wasn't too bad but then on the easy leg I made a total mess of it confusing an elephant path for a real track and dropping about 4:30. Really bad! 347/365 on the split. Recovered ok and the legs were not too bad for the last part. Couldn't make any ground on Johannes on the run in though. Fitness seemed a relative positive, though even 4 min faster I would be down on last years placing.
Entertaining anecdotes include:
Two guys who abruptly stopped to consult a map together blocking the entire path about 2m in front of me. They didn't block it for long
Some guy caught one of his team mates and was like "haha I caught you", then blasted past him and the control where there was no other gaffel option (no. 8)
There were some walkers on the path before 10 looking around confounded as to what to do next.
Friday Oct 6, 2017 #
9 AM
Note
slept:9.0
12 PM
Running (road) 32:38 6.07 km (5:23 / km) +6m 5:21 / km
ahr:133 max:171 shoes: New Balance Vazee
Nice and easy making sure the legs are good for tomorrow. Started with Gina and we wandered around an industrial estate not finding a way out. She went to the shop then I went off myself. Included 6x 100m strides. Felt good. Nice flow.
Thursday Oct 5, 2017 #
8 AM
Note
slept:8.5 (rest day)
Wednesday Oct 4, 2017 #
6 AM
Strength 28:53 [1]
slept:6.0 shoes: Asics Hyper Speed 6 2016
Tight for time this morning, having to be in Stockholm early today. Squeezed in the full weights part but missed out on some core. It was quick and hard
5 mins row
warm up squats
3x5 squats, 60, 60, 65
3x10 calf raises, 60, 65, 65 (I overlapped these with the squats)
3x5 deadlifts 80, 80, 80
No time for a cool down so cycling to the train station had to suffice.
Through a turn of events, I managed to get very confused about what train I was supposed to be getting. I was thinking it was the 736, which didn't actually exist. That was when I needed to be home by. So I ended up in Stockholm a good half hour early. Early mornings for you.
Also #racingweight ?
5 mins row
warm up squats
3x5 squats, 60, 60, 65
3x10 calf raises, 60, 65, 65 (I overlapped these with the squats)
3x5 deadlifts 80, 80, 80
No time for a cool down so cycling to the train station had to suffice.
Through a turn of events, I managed to get very confused about what train I was supposed to be getting. I was thinking it was the 736, which didn't actually exist. That was when I needed to be home by. So I ended up in Stockholm a good half hour early. Early mornings for you.
Also #racingweight ?
6 PM
Running (road) 1:02:19 11.66 km (5:21 / km) +70m 5:11 / km
ahr:123 max:164
Easy evening run after a long day of working. Need to charge my headtorch as it's dark out now after 6 :( headed down the river and did a nice lap back past polacksbacken and through Stadskogen. Thought I got my angles a bit wrong through Eriksberg but it worked out well.
Calf tight, though again didn't notice it running. Day of tomorrow and getting on top of rolling it.
Calf tight, though again didn't notice it running. Day of tomorrow and getting on top of rolling it.
Tuesday Oct 3, 2017 #
6 AM
Note
slept:7.0
I forgot I have to go to Stockholm for work things this week. There's a dinner on this evening that I should go to for networking purposes so I'll miss intervals. Doing them in the morning instead.
8 AM
Running (road) warm up/down 18:56 2.88 km (6:34 / km) +7m 6:29 / km
ahr:126 max:158 shoes: New Balance Vazee
After my early breakfast and some digestion time spent working I headed out for my warm up. Pretty grim day, overcast and raining, though not super cold jacket all the way. Quite enjoyable for some intervals. Headed along the river and did some drills and strides after 10 mins. Didn't feel light and springy but not bad.
Running (road) intervals 30:32 6.1 km (5:00 / km) +49m 4:49 / km
ahr:150 max:171 shoes: New Balance Vazee
6x 3mins 2 rest
Solo up by Röbospåret. Pretty nice speed really. Nos 2 & 4 had the hill in them so they were slower but otherwise had good pace without feeling like I was going to the well. The hill is tough but set my two fastest times up it according to strava (still haven't beaten Gina though!). The last interval I was looking at my watch periodically and it was saying 4:05 pace mostly so I kept pushing to get under that 4. Then the average was 3:40. Silly watch.
Calf was not a problem, didn't notice it running at all. An hour later it has the same tightness as yesterday though maybe not as bad. Compression socks for days.
Solo up by Röbospåret. Pretty nice speed really. Nos 2 & 4 had the hill in them so they were slower but otherwise had good pace without feeling like I was going to the well. The hill is tough but set my two fastest times up it according to strava (still haven't beaten Gina though!). The last interval I was looking at my watch periodically and it was saying 4:05 pace mostly so I kept pushing to get under that 4. Then the average was 3:40. Silly watch.
Calf was not a problem, didn't notice it running at all. An hour later it has the same tightness as yesterday though maybe not as bad. Compression socks for days.
Running (road) warm up/down 11:49 2.15 km (5:29 / km) +6m 5:24 / km
ahr:131 max:144 shoes: New Balance Vazee
Home back along the river. Went the longer way as it was going to be too short, but kept it short enough since I had to get back to work.
Monday Oct 2, 2017 #
7 AM
Running (road) 46:10 8.42 km (5:29 / km) +85m 5:13 / km
ahr:136 max:161 slept:8.0 shoes: New Balance Vazee
Easy pre-breakfast. HR took a while to settle but then nice. Very red sunrise and with the autumn leaves made for a very red tinged morning. Didn't plan a route, went to Stenhagen and hoped for the best on the path I found. Worked out pretty well and came back through the Berthåga cemetary. Windy back to Stabby but a nice morning otherwise.
When I got home I sat down for like 2 minute before showering and when I stood up to go the the shower my right calf had tightened up massively. Kind of worrying. Bit of stretching and it seems to have loosened out but something to watch.
When I got home I sat down for like 2 minute before showering and when I stood up to go the the shower my right calf had tightened up massively. Kind of worrying. Bit of stretching and it seems to have loosened out but something to watch.
10 AM
Note
Small bit lower volume last week, and a little easier on Sunday than I should have. This week is a bit more front loaded because 25manna is on Saturday! Looking forward to that, should be good fun.
Mon: AM 45 easy, PM rockgympa + innebandy
Tues: AM 40 easy, PM intervals (6x 3mins, 2 rest)
Weds: am gym (half), pm 60 easy
Thurs: rest
Fri: 30 easy + 6x100m strides
Sat: 25manna leg 7! 3k warm up and 3k cool down
Sat: 60 easy + 35 steady
Mon: AM 45 easy, PM rockgympa + innebandy
Tues: AM 40 easy, PM intervals (6x 3mins, 2 rest)
Weds: am gym (half), pm 60 easy
Thurs: rest
Fri: 30 easy + 6x100m strides
Sat: 25manna leg 7! 3k warm up and 3k cool down
Sat: 60 easy + 35 steady
6 PM
Strength 44:29
ahr:104 max:149 shoes: Addidas indoor
Floor Hockey 22:09 1.18 km (18:48 / km)
ahr:108 max:155 shoes: Addidas indoor