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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  O-training3 5:01:28 25.22(11:57) 40.58(7:26) 26013 /59c22%
  Cycling6 2:33:01
  Running (road)1 1:14:28 8.11(9:11) 13.06(5:42) 59
  Strength1 44:33
  Running (off-road)1 14:34 1.42(10:17) 2.28(6:24) 15
  Total9 9:48:04 34.75 55.92 33413 /59c22%
  [1-5]8 8:56:50

Friday Dec 9 #

(rest day)

Need this

Thursday Dec 8 #

5 PM

Cycling 21:49
ahr:117 max:140 shoes: Serious Rockville

6.501km 42m
Snow is all gone. Up to KG. Gina rang just before the level crossing and I stopped to take my phone out. Decided to continue cycling on the phone and was super glad as the level crossing closed just behind me!

Running (road) warm up/down 20:31 3.0 km (6:50 / km) +13m 6:41 / km
ahr:122 max:156 shoes: Asics Hyper Speed 6 2016

Jog from KG to the start of intervals and then some drills and strides. Feeling pretty heavy to be honest.

Running (road) intervals 40:03 7.97 km (5:01 / km) +20m 4:58 / km
ahr:159 max:173 shoes: Asics Hyper Speed 6 2016

10x40s 20s rest, 2 mins rest, 3x 4mins 2mins rest, 10x40s 20s rest

Started ok, but legs were not going super quick. Most lof the lads got away pretty quickly and I was mostly with Kate and Johanna. On the first 4 mins I started to fast and really started to suffer after about 2 mins. Johanna went and stayed ahead then. My lungs were having a tough time and I felt almost asthmay for the other 4 minutes but the pace was fairly consistent. Last set of 40s was a suffer fest but got it done.

Running (road) warm up/down 13:54 2.08 km (6:41 / km) +26m 6:17 / km
ahr:130 max:142 shoes: Asics Hyper Speed 6 2016

After sitting on the rocks for a few minutes a tough jog up the hill to KG. Legs heavy but glad to have done the whole session.
7 PM

Cycling 22:00
ahr:117 max:137 shoes: Serious Rockville

6.675km 18m
Slow home. Stopped in Coop for things.

Wednesday Dec 7 #

5 PM

Cycling 19:57
ahr:131 max:155 shoes: Serious Rockville

5.669km 40m
Up to Albin's for a lift to training. Lightly raining and pretty icy in a lot of places but I was late so working decently hard.
6 PM

Running (off-road) warm up/down 6:22 1.02 km (6:16 / km) +14m 5:52 / km
ahr:114 max:127 shoes: Inov 8 Oroc 2016 2

Easy warm up from the car parking in Sävja to the start. Glad there were other people there as the car park was well off the map. Pretty cold feeling at first but warmed up quickly once moving. Plenty of ice about.

O-training intervals 49:07 ***** 6.14 km (8:00 / km) +19m 7:53 / km
ahr:157 max:172 spiked:13/19c shoes: Inov 8 Oroc 2016 2

O-intervals in North Lunsen with Olle, Olle, Albin, Andreas and Erik.

Took the shorter gaffle which worked out well and I was among the first to the finish of the first 2, though I'm not sure I visted 2. Slowest of the people who took the correct way on the long leg. The 4th was where my legs started to feel it a bit but still solid orienteering. Made a pretty bad mistake on 13 on the 5th then and cut the last one short as I was pretty tired.
Top fun and in general pretty decent orienteering from me. Shoes did something weird at the end and I must have a look at them to see if they are ok.

Running (off-road) warm up/down 8:12 [2] 1.26 km (6:30 / km) +1m 6:28 / km
shoes: Inov 8 Oroc 2016 2

Cool down back to the cars. Again very useful to have others. My watch told me I had a "good recovery" afterwards.
8 PM

Cycling 20:06 [0]
shoes: Serious Rockville

5.776km 4m

Tuesday Dec 6 #

8 AM


Went out for a quick spin with Gina on the new bikes in the morning. Lovely sunrise and having fun on some icy patches. Get mush more distance out of a morning cycle than a morning walk.
5 PM

Cycling 22:33
ahr:116 max:139 shoes: Serious Rockville

6.531km 45m

Up to KG in the icy conditions. Grand stuff. Nice and early.
6 PM

O-training 1:32:54 ***** 13.35 km (6:57 / km) +125m 6:39 / km
ahr:156 max:171 shoes: Inov 8 Oroc 2016 2


About 120 people taking part so a proper mass start. Before which though we did a bit of rockgympa to warm up. I was 71st best in the quiz (pretty bad) so I started decently far back but with the easy start it's not much of a stress. Settled in on the first part with Albin and Olle until the forest and made sure I stayed with the front group. That broke up and came together on the first circle a bit but not going too fast. At the centre control then Rasmuss and Oskar had a fire going and loads of fika so got some fuel there. Second loop was fun and I still felt good. David messed up somewhere and I led it for a bit. Good fun. Second time of fika included warm glogg and brioche.
Next loop was when I started to feel tired, after the first marsh slog I was ok but the speed lifted on the track, before we all got totally lost looking for the massive march. Embarrasing. Took a longer fika the last time and warmed up my compass thumb a bit over the fire.
Final part was pretty rough with a massive marsh. I hung on and was not reading my map here. Fine one we got to the track at the end.

This was fun! Also I was happy to stay with the front group for the whole thing, though it was a bit shorter.

Monday Dec 5 #

9 AM


Solid last week. UTH was tough but some nice training. Hopefully getting a mountain bike today so will be able to cycle places again, though the snow seems to have all melted overnight.

Monday - gympa, innebandy
Tuesday - Vinterträningspremiaren
Wednesday - night-o in Lunsen
Thursday - Intervals
Friday - rest
Saturday - Lucia training. Dunno what this is going to be
Sunday - Indoor track session
5 PM

Cycling 21:45 [1]
shoes: Serious Rockville

5.446km 40.0m
On my new mountainbike. Was under time pressure to get it built to cycle between finishing work and leaving the house but I pulled it off. The handlebar angle wasn't perfect though as a results but otherwise seems a grand piece of kit.

Strength 44:33 [1]
shoes: Addidas indoor

Rockgympa. very on time this week, though was helped by Ross being a bit late. Everyone just kind of sat around in a circle wondering what to do until he got there. Was a bit entertaining. Strong enough for most exercises today. Not too tired after the weekend which is good. Did skip bandy to save the legs a bit for tomorrow.

Cycling 24:51
shoes: Serious Rockville

5.511km 6m
Cycle home. Raced the bus with Gina on it a little but mostly took it handy. Adjusted the handlebars and was much more comfortable.

Sunday Dec 4 #

9 AM

O-training 2:39:27 **** 21.09 km (7:34 / km) +116m 7:21 / km
40c shoes: Inov 8 Oroc 2016 2

UTH long in Nåsten

Includes warm up and cool down. Pretty long way to the start and we started directly. Was in a nice group until 5 where I went left. Seems like it was a decent choice. After that I was mostly alone. Orienteering was mostly good but I got tired already in the first butterfly and missed one of the loops. Near the end it was a bit of a slog but it was good to get it done. Plenty of elephant tracks were helpful but not enough that I could ease up on the orienteering.

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Training Targets

Nov 1 – Oct 31, 2017 (365d)
Year goal.
+ Orienteering
+ Running (off-road)
+ Running (road)


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