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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running5 2:45:01 19.48(8:28) 31.35(5:16) 172
  Skiing1 1:32:00 13.06(7:03) 21.02(4:23) 199
  Orienteering1 1:20:00 7.21(11:06) 11.6(6:54) 165
  Strength1 45:00
  Total7 6:22:01 39.75 63.97 536
averages - sleep:8.5 weight:63kg
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Saturday Dec 10 #

9 AM

Running warm up/down 17:00 [2] 2.8 km (6:04 / km)

Running tempo 21:01 [5] 5.0 km (4:12 / km) +60m 3:58 / km
ahr:180 max:187 slept:9.0

Haga park run. When I woke up in the morning and saw all the snow I wasn't so sure if I wanted to run but then decided to go there anyway to see what it is like and how it works. It was very slippy and I felt horrible all the way but it was very to good to have Anna and Matleena there pushing me. No good time but very good training. So very happy to have park run now in Sweden too! :)
Results: http://www.parkrun.se/haga/results/weeklyresults/?...

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday Dec 9 #

Running 32:00 [2] 5.25 km (6:06 / km) +62m 5:45 / km

Easy run incl. 3x100m strides

Thursday Dec 8 #

Running (treadmill) 50:00 [4] 10.3 km (4:51 / km)

10min warm up + 30min at m-pace (4:30min/km) + 10min warm down

Wednesday Dec 7 #

Running warm up/down (treadmill) 10:00 [2] 1.7 km (5:53 / km)

Strength 45:00 [3]

strength at gym incl. warm-up hops on a step board, 5 box jumps up, 5 box jump series up-down-up-down, bosu jumps, one-leg heel raise follow by single leg dead lift 3x5x5kg, deep front squats 3x10x20kg, back squats 3x10x40kg, heel raises 3x10x40kg, split squats 3x8x20kg, RDLs 3x10x30kg, step-ups 3x20x20kg, overhead press 3x5x20kg, hamstring curl 3x10x30kg, press-ups, sit-ups, glute bridge, single-leg glue bridge, back exercises, side push-ups, plank, and some TRX exercises.

Tuesday Dec 6 #

10 AM

Running 25:00 [2] 4.7 km (5:19 / km) +50m 5:03 / km
slept:8.0 weight:63kg

Easy run. Some general tiredness and muscle soreness from the weekend...
6 PM

Orienteering 1:20:00 [3] 11.6 km (6:54 / km) +165m 6:26 / km

Premiären, in other words Linnés special kick off for winter training and Tuesday courses. First there was a warm up aerobics led by our own lead scientist Ross (btw it must have looked real fun for outsiders passing by to hear the loud music and to see a guy dancing in a lab coat and a hundred enthusiastic orienteers in green dresses following his dance moves) and then a mass start to a corridor course that went first along small paths to the forest and then through the rough terrain. In the middle of the course there was a cosy food station lit by open fire and candles and tables filled with glögg, gingerbread, chocolate, and buns. It was all very impressive and fun. I didn't run the whole course but cut it short and came home after two rounds with Ross, Sam, and a few others. Anyway, fun to finally experience this great tradition.

Monday Dec 5 #

Note
slept:9.0 weight:63kg (rest day)

Sunday Dec 4 #

Skiing long (classic) 1:32:00 [3] 21.02 km (4:23 / km) +199m 4:11 / km
ahr:141 max:160 slept:8.0

Last long round before going home. Lovely weather and perfect tracks but feeling tiredness everywhere in the body. TE 2.9

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