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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Cycling9 4:46:07 4.18 6.73 65
  O-training2 2:38:23 14.72(10:46) 23.69(6:41) 8825 /32c78%
  Running (road)4 1:56:21 10.83(10:45) 17.42(6:41) 232
  Orienteering1 55:14 4.26(12:57) 6.86(8:03) 46
  Floor Hockey1 30:00
  Strength1 30:00
  Total11 11:16:05 33.99 54.71 43225 /32c78%
  [1-5]10 11:06:36
averages - sleep:7.9
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SaSuMoTuWeThFr

Thursday Sep 29 #

10 AM

Note
slept:7.0

Terrible night's sleep. Had a headache and lots of waking up. Drank a load of water at like 6am and felt better by 7. Strangely untired when I woke up.

2016 is now my biggest year in terms of running (incl. orienteering of course, but not hillwalks, innebandy, cycling, strength etc. ) km and only smaller than 2008 for running hours.
5 PM

Cycling 22:55 [3] 6.73 km (17.6 kph) +65m

Orienteering race 55:14 [3] 6.86 km (8:03 / km) +46m 7:47 / km
shoes: Inov8 X-Talon 2016

Running (road) 4:46 [3] 0.71 km (6:42 / km)

Wednesday Sep 28 #

1 PM

Note
slept:8.5

Accidentally had a lie in when no phone alarms went off. Triceps are really DOMSy from Monday for some mad reason. Legs feel good otherwise.

Also got my 25manna team, though there probably will be changes in the next week and half.
4 PM

Cycling 18:00 [1]
shoes: Cannondale CAAD8

Left as late as I possibly could and went quickly to KG. Of course the lights were very unkind to me today. Too early for the juggler to be out.
5 PM

O-training 53:12 [4] **** 8.21 km (6:29 / km) +13m 6:26 / km
spiked:11/17c shoes: Inov 8 Oroc 2016 2


Warm up included in this accidentally and then a top class training in Lunsen set by Thierry. I was 46:19 for the course. We did a mass start with a good 10 people or so. Nice group together heading on the first long leg and I was there in 3rd or 4th place (ahead of the people with the wobbly corridor). Love had a different loop and I went the same way as David though took a different route choice. Missed 2 by about 10m so he got ahead and I never really got back to him after that. Good orienteering back to the centre control then.
Had a miss on 5 by just running straight past the control to the next hill and having to come back. Probably 1 minute. Got the flow and concentration back quickly though and was good again for 6,7. Small bit offline to 8 but recovered well and kept the speed high. For 9 I decided to go straight as the marshes have been so dry of late, forgetting it had rained today. The open marsh was horrific so I went around the second part of it. A bit hesitant for the next leg as visibility was bad but worked it out in the circle and a train came through just as I arrived at it.
Headed off on my loop only to discover I was behind Thierry. He was taking some really strange kinda roundabout route ( I realised later he was doing the corridor version) so I stayed a bit further right and picked the open marsh though I came to the control just behind. On the next longish leg I stayed much lower than planned by being distracted and didn't use my attackpoint properly so just faffed in the circle for a minute or so until I found the open hill. Decent again then on the last few controls but was definitely a bit more wobbly as I was tiring.

Really fun training. Nice to have all the other people around and I do feel like I'm getting the hang of this terrain.

Running (road) warm up/down 8:09 [2] 1.05 km (7:47 / km) +11m 7:24 / km
shoes: Inov 8 Oroc 2016 2

Cool down with David and Love Sintring (who is from Örebro and knows Conor). Just along the road and back again I don't think we went that slowly. Can't wait to get my GPS sorted.

Cycling 20:00 [1]
shoes: Cannondale CAAD8

6.831 km 17.0m

Very easy cycle home with Gina. Stopped in Coop and forgot to stop the watch. Getting pretty cold in the evenings now. Had the hat and the double gloves this evening.

Tuesday Sep 27 #

10 AM

Note
slept:7.5

Stiff muscles and tired today.
6 PM

Running (road) 21:50 [2] 3.23 km (6:46 / km) +20m 6:34 / km
ahr:130 max:130 shoes: Asics Hyper Speed 6 2016

Easy jog with gina by the train tracks, then by the cathedral to hill intervals. Small bit early and then some drills when everyone got there. Small enough group, about 10.

Running (road) 35:42 5.57 km (6:24 / km) +164m 5:35 / km
shoes: Asics Hyper Speed 6 2016

6x castle hill intervals

Started a bit quick and was hanging on and trying to match pace for the big climby bits. Slowed down gradually over the course of the intervals and the last two were pretty tough. Was hanging drifting off the back of the group of guys by the last one really.
Good session again, you really can and have to run the slog up to the castle. Long rests which is nice but a proper hard session still. Happy that all intervals were faster than the last time we did it.

2:14, 2:15, 2:17, 2:18, 2:22, 2:22

Running (road) 8:43 1.46 km (5:58 / km) +17m 5:38 / km
shoes: Asics Hyper Speed 6 2016

I reset my watch then started to head home. Sneakily got the hittaut at the top of the castle while we were there. Realised I had forgotten my jacket so went to get that and then I did the "flying kilometre". Didn't make 1 km in 3 mins as expected and it was a bit random where I was doing it so wasn't ideal. Felt good.

Running (road) 18:53 [2] 2.91 km (6:30 / km) +5m 6:26 / km
shoes: Asics Hyper Speed 6 2016

Cool down home with gina via Ica to get some limes for the guacamole. Dark now but streetlights are grand. It is time I resurrected the HRM.

Monday Sep 26 #

9 AM

Note
slept:8.5

I'm having a great time here. So much green on the log.

Monday - Running, drills, gympa, innebandy.
Tuesday - Hills at the castle.
Wednesday - Lunsen training. I'm on the night train! Kinda taking the piss to leave work at 15:30 Irish time to go training in the day.
Thursday - Helklubstraining in Stenhagen
Friday - Rest
Saturday - ? weather should be ok so probably cycle to somewhere and run some hittaut points. The should be people around this weekend too so might be some people doing something.
Sunday - Upplandscupfinalen - middle distance very close to uppsala
5 PM

Cycling 17:10 [2]
shoes: Cannondale CAAD8

5.609km 39.4m

Late today. Pushed on a bit more. It was sunny enough that I could have gone for the sunglasses but the sun is now behind all the houses at this time of the evening. For the second time I saw a guy juggling at this one junction and then hoping to get money from the waiting cars. Didn't seem very profitable from what I saw.

Running (road) 18:18 2.49 km (7:21 / km) +16m 7:07 / km
ahr:126 max:148 shoes: Asics Hyper Speed 6 2016

Usual quick lap of Barkbanan and then drills and strides. Not a huge group out, I guess people were tired after SM at the weekend
6 PM

Strength 30:00 [1]
shoes: Addidas indoor

Rockgympa.
My arms were real tired before I started for some reason, perhaps lots of cycling at the weekend. As a result I found a lot of the arm involving things very tough. We started with planks and did lots of core work today. The big bruise on my left hip is not that conducive to the exercises on your side.

Floor Hockey 30:00 [1]
shoes: Addidas indoor

Only 4 people for innebandy today so there was a lot of running involved. I was probably the worst of us. We played 3 games with all combinations of pairs and my team lost every time. I still haven't quite worked out the positioning of where to be when my team mate has the ball. Still good fun though.
8 PM

Cycling 17:50 [1]
shoes: Cannondale CAAD8

5.531km 6.1m

Dark but still quite warm. Wore a bit too many clothes for it. Nice casual cycle all the same as the body was tired.

Sunday Sep 25 #

11 AM

Cycling 36:12 [1]
shoes: Cannondale CAAD8

12.11km 93.1m

Cycle out to Plantskolan with Gina to do some training. Nice morning. It was quite painless to get there really as it was nearly all on very nice cycle tracks so we could just be quite casual about it. There was a headwind on the open sections near the end but it wasn't too bad. Did pick up 2 hittaut points on the the way that I didn't really want to have to get while running. The second was halfway up the steep hill at the end. Of course I forgot about it and powered all the way to the top only to have to turn around and go back.

O-training 1:45:11 [2] *** 15.49 km (6:48 / km) +75m 6:38 / km
spiked:14/15c shoes: Inov8 X-Talon 2016

Long orienteeringy style run in Lunsen getting all the Hittaut points.


Much better orienteering from me, though the big elephant tracks leading to all the controls helps a lot. Missed the second one I visited (77) as I didn't bring the descriptions and looked for it on the bottom of the crag. Did meet some guy looking for number 2. He was about 5m away from it but couldn't see it so I told him where it was. Started to get tired after about an hour. Since my watch was in my joma is was quite a pain to look at it. I also had a fall at about the 70 min mark where I landed on my side exactly on the watch so I have a nice bruise from that. Met this cat on a path in the forest at one point. I stopped to stroke it and it really liked me so when I jogged on it followed me for nearly 100m. Made me smile a bit. I didn't quite judge how long it would take to get my planned loop correctly so I added in the one to the south at the end. Not as interesting as the rest of the run but was still really nice to be out in a new forest on a nice day.
3 PM

Cycling 34:16 [2]
shoes: Cannondale CAAD8

11.952km 30.9m
Worked a small bit harder on the start of the way home, and there was also a tailwind so it was quite nice. Some roadworks slowed us down but we got the line on the cycle track around the train station much better this time. Tempted to stop in the godis shop but gave it a miss.

Saturday Sep 24 #

1 PM

Cycling 1:50:23 [1]
shoes: Cannondale CAAD8

24.961km 66m

Touring aroumd uppsala with Gina slowly collecting hittaut points. Prettty fun afternoon, though it did get a bit chilly near the end. Stopped in an indian for dinner then.
5 PM

Cycling 9:21 [0]
shoes: Cannondale CAAD8

2.303km

And home via one more hittaut point.

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