Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  XC Skiing3 6:00:23 29.07(12:24) 46.79(7:42) 365
  Running (road)3 2:42:45 17.59(9:15) 28.3(5:45) 161
  Strength3 1:29:37 1.07 1.73
  Total7 10:12:45 47.73 76.82 526
  [1-5]7 9:11:36
averages - sleep:8 rhr:47 weight:81.8kg
«
3:31
0:00
WeThFrSaSuMoTu

Tuesday Jan 24 #

8 AM

Note
rhr:43 slept:8.5 weight:81.1kg

11 AM

Note

Went for my morning walk and everything was fine until I opened the door to get back inside. Seem to have pulled something in my back doing that. Had planned a rest day today so I'll work on making it better and assess tomorrow. Pretty sore right now though.

Monday Jan 23 #

9 AM

Note
rhr:46 slept:7.5 weight:82.1kg

Fun last week. Nice to mix it up a bit. The skiing uses different muscles slightly so I have unusual sore bits today but arms much better than last Tuesday. I did still decide to include it in my yearly goal totals. Speed and effort for me was about the same as running but less joint impact. Yet another weekend where I will travel, but it should have less impact on training.

Monday - Run to and from gympa + gympa
Tuesday - mostly rest, might get a small easy run. Doing the soup for after Tisdagsbana so I'm not really sure how the timing works yet
Wednesday - Wednesday night oing
Thursday - am easy run, pm intervals
Friday - am gym, pm easy run
Saturday - O-training
Sunday - Arriving in Dublin at about 10 so have all day to get out the hills.
5 PM

Running (road) 29:44 intensity: (2:30 @0) + (14:58 @1) + (2:26 @2) + (7:55 @3) + (1:55 @4) 5.13 km (5:48 / km) +44m 5:33 / km
ahr:133 max:166 shoes: Asics Hyper Speed 6 2016

Run to gympa. Took a slightly different route to mix it up but it went badly. Very very icy in quite a few places. Felt good though.

Strength 44:26 [1]
shoes: Addidas indoor

Gympa. Noticed I haven't been to this in a while. Hip flexors pretty tight from the skiing but pushed through.

Running (road) 28:45 intensity: (44 @0) + (13:39 @1) + (7:56 @2) + (6:13 @3) + (13 @4) 5.47 km (5:16 / km) +18m 5:11 / km
ahr:136 max:163 shoes: Asics Hyper Speed 6 2016

More major roads for the way home. Felt heavy for the first 5 mins but then got better and by the end I felt fantastic. Listening to a comedy on my podcast I was smiling and laughing away to myself looking like a mad man.

Sunday Jan 22 #

9 AM

XC Skiing long 2:28:42 intensity: (7:42 @0) + (48:43 @1) + (1:05:00 @2) + (27:17 @3) 21.86 km (6:48 / km) +99m 6:39 / km
ahr:135 max:157

Only time for one outing today so long it was. Did Gröna Milen first and didn't fall at all (except on one uphill when I stopped paying attention) and then branched off to a flat easier one which was nice with plenty of turns and good views to keep it interesting. When I finished that I spotted Gina through the trees on another path so cut across to her and joined her for Rådsjön Runt. That was nice but I was tired and did fall on a downhill. Took a little detour at one point that was fun.
8 PM

Note

Home much later than expected really as the other minibus lost the keys and we spent a long time looking for them. We had to leave that one behind and squeezed everyone into our bus (still only 8/9, but with skiis was a bit tight). Fun journey home though playing games.

Saturday Jan 21 #

10 AM

XC Skiing long 1:55:00 intensity: (26:10 @0) + (58:45 @1) + (27:02 @2) + (3:03 @3) 12.78 km (9:00 / km) +89m 8:42 / km
ahr:119 max:155

After sorting out some rental skis did a lap of Gröna Milen with Gina. Felt like I had some better technique than last weekend and Gina had watched a youtube video so had nice tips for me. Couple of falls in places where people had left the grooves or there were people standing on hills around a blind corner. Gina went to do some practice then and I did Golf Rundan. Fun morning.
2 PM

XC Skiing long 1:36:41 intensity: (20:50 @0) + (1:00:23 @1) + (15:10 @2) + (18 @3) 12.15 km (7:57 / km) +177m 7:25 / km
ahr:117 max:160

Wanted to do a loop up by the houses with Gina at first but it wasn't prepared really so we made our way down to the main area and did Hund & Pulka. A little bit easier technically than in the morning which was nice and started to feel like I got the flow. After going to the shop I then skiied back up to the lodge solo which was hard work.

Friday Jan 20 #

6 AM

Strength 40:11 intensity: (17 @0) + (30:23 @1) + (8:53 @2) + (38 @3) 1.73 km (23:18 / km)
ahr:116 max:152

The usual 45 mins + 3 mins core at the end as I have been bad about it of late.

3x10 squats 40kg
15 pull up lowers
3x10 deadlifts 60kg
3x15 shoulder shrugs with calf raises 2x16kg - all the lower weights were being used
3x10 split squats, 20kg
3x10 Single arm rows 10kg

Running (road) 20:09 intensity: (35 @0) + (18:26 @1) + (1:08 @2) 3.25 km (6:12 / km)
ahr:128 max:135 shoes: Asics Hyper Speed 6 2016

Just easy on the treadmill for 20 mins after strength. Sun was nearly on it's way up when I left the gym!

Thursday Jan 19 #

9 AM

Note
rhr:48 slept:7.0 weight:82.2kg

6 PM

Running (road) warm up/down 25:01 intensity: (2:19 @0) + (15:26 @1) + (5:41 @2) + (1:35 @3) 3.48 km (7:12 / km) +13m 7:04 / km
ahr:126 max:160 shoes: Inov8 Road-X 255

Warm up with Gina, Ross and two others to the start of the Flogsta loop. Small up and down at the start to wait for one of them. Roads were super icy but the pace felt relatively quick. Then drills and strides.

Running (road) intervals 39:06 intensity: (1 @0) + (3:04 @1) + (4:14 @2) + (8:19 @3) + (23:28 @4) 7.75 km (5:03 / km) +49m 4:53 / km
ahr:160 max:173 shoes: Inov8 Road-X 255

3x5mins 2mins rest, 3x3mins 1min rest, 3x1min 1 min rest

Again a nice downward session. The 5 mins certainly built some lactic in the legs which made the later ones tough, especially since there was a decent enough climb on the first one. By the 3rd I was feeling tired. First loop that we did was again pretty icy so we modified it for the second lap. Worked out ok, but even the large salted paths were slippy and made the speed hard to hold. So the 3 minuters weren't really faster. The last 1 minutes though were on a nice gravel surface which felt super speedy.

Running (road) warm up/down 20:00 intensity: (1 @0) + (6:41 @1) + (13:04 @2) + (14 @3) 3.23 km (6:12 / km) +37m 5:51 / km
ahr:135 max:149 shoes: Inov8 Road-X 255

Cool down back to KG with Ross and the two ladies. Slower this time which I was happy for. Legs tired.
7 PM

Strength 5:00 [1]

Wednesday Jan 18 #

9 AM

Note
rhr:52 slept:9.0 (rest day)

Felt a bit rough after eating and drinking after the run last night. Made it home but was not feeling good and got straight into bed. That lasted about 20 mins before I had to dash to the bathroom to get sick. Not ideal. Felt better after though. Drinking too much too quickly after was the problem I think.
Hungry and thirsty this morning as a result. Glad a rest day was planned.

« Earlier

Next Up

Training Targets

Nov 1 – Oct 31 (365d)
Year goal.
Running
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Running (Hills)
+ O-training (technique)
+ XC Skiing
400:00:003500km2700c
actual:84:25:1521%736.2km21%263c9%
projected:366:49:4391%3199km91%1143c42%

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

Week
Ending
Training hours by activity
0123456789101112
13
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

all weeks | months | years | as calendar