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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (off-road)3 1:27:15 8.88(9:50) 14.29(6:06) 276
  Strength2 54:26
  Running (road)2 46:20 4.75(9:45) 7.65(6:03) 63
  O-training (technique)1 40:56 3.23(12:41) 5.19(7:53) 3513 /14c92%
  Orienteering1 31:10 3.15(9:54) 5.07(6:09) 378 /9c88%
  Cycling1 14:38
  Total8 4:34:45 20.0 32.19 41121 /23c91%
  [1-5]8 4:15:24
averages - sleep:8.2 weight:80.5kg
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Tuesday Apr 25 #

6 PM

Running (road) 15:13 [2] 2.15 km (7:05 / km) +13m 6:53 / km
shoes: Inov8 X-Talon 2016

Warm up + drills. Hailstones started just before and continued before turning into snow. Bit rough for intervals but sure what the hell.

Running (road) 7:49 intensity: (1:49 @2) + (6:00 @4) 1.71 km (4:35 / km) +13m 4:25 / km
shoes: Asics Hyper Speed 6 2016

2x 3mins 2mins recovery
Original plan was to do 4 or 5. Felt good, in with Hilda and Moa, just behind Ross. Ground was very slippery with the hail/snow. Tightness in the upper right hamstring so I decided to leave it at 2. Intervals were mostly for the brain anyway.

Running (road) 15:47 [2] 2.59 km (6:05 / km) +25m 5:49 / km
shoes: Asics Hyper Speed 6 2016

Did an easy lap with Rassmus, Johanna and Karin. Very Tightness didn't go away but felt like the jog was useful. Good company helped.

The cycle home was a bit rough.

Monday Apr 24 #

9 AM

Note
slept:8.0 weight:80.9kg

Last week went well. Lots of oing. Got back some pep and have started to feel like I have some good fitness (Whoomp there it is). More positivity going into next weekend is perfect.

Monday - easy run + drills, gympa
Tuesday - intervals. The program says 6x3mins is a short session. I'd think of doing 5
Wednesday - Option of more training in Fiby. Probably skip that and go for 15-5-5-15 style tempo
Thursday - Flying to Dublin via Stansted which takes most of the day. There's time for something short in the morning
Friday - driving to Galway directly after work. 2 days rest isn't a terrible thing
Saturday - IOC Middle. Since the start is late might go for a really short really easy one in the morning if I feel like it is needed.
Sunday - IOC Long
Monday - IOC Relay
5 PM

Cycling 14:38 intensity: (14:01 @1) + (36 @2) + (1 @3)
ahr:134 max:150 shoes: Serious Rockville

Cycling to gympa in the pouring rain. Was cold too. I was pretty late so didn't wait for my watch to get satellites at the start.
6 PM

Strength 23:18 intensity: (10:53 @0) + (11:34 @1) + (16 @2) + (3 @3) + (1 @4) + (31 @5)
ahr:104 max:215

It was absolutely pouring and about 2 degrees so we decided not to do the usual outdoor easy run + drills. Instead we made a ladder on the floor in the hall and did various ladder exercises. It was fun to do something a bit different and it seemed like it could be a useful exercise for concentration and foot placement. I logged it as strength but I was a bit unsure. barefoot.
7 PM

Strength 31:08 [1]

Gympa. Did it shoeless as I struggled to fit enough pairs of shoes in my bag for socialising afterwards. Doing the hopping exercises part on the soft mat is much harder as it is so soft.

Sunday Apr 23 #

10 AM

Running (off-road) 10:30 intensity: (9:14 @1) + (1:15 @2) + (1 @3) 1.49 km (7:02 / km) +12m 6:46 / km
ahr:131 max:146 shoes: Inov8 ORoc 2017

Easy warm up in the assembly field with Gina and then to the start. Had my thermal on but it was warmer than that so took it off at the start where I was going to leave it before finding a clothes transfer bag! Useful. Feeling nice.

Orienteering race 31:10 intensity: (35 @0) + (4 @1) + (23 @2) + (12:14 @3) + (17:54 @4) 5.07 km (6:09 / km) +37m 5:56 / km
ahr:160 max:169 spiked:8/9c shoes: Inov8 ORoc 2017

Uppsala Möte, "Long", Open 8

Livelox
Winsplits

Showed up on the day and decided on the shorter of the full difficulty open courses as a nice 30 mins of orienteering. Same course as Gina who had the objective of beating me on any one split so I had to make sure there were no big mess ups. Interesting long distance character on a short course. Really tidy orienteering from me and good movement in the legs. 5 is the only one I'm disappointed with really, just getting slightly ahead of myself and over reading where I was. Not too tragic in the place where it was but something to watch out for. I learned to really trust my compass in those situations last weekend but didn't quite do it there today. Otherwise concentration and process were good and pleased with myself. Sneaky victory too, though anything less would be dissapointing :p
11 AM

Running (off-road) warm up/down 7:04 intensity: (27 @0) + (6:36 @1) + (1 @3) 1.05 km (6:45 / km) +2m 6:41 / km
ahr:121 max:133 shoes: Inov8 ORoc 2017

Cool down laps of the field. Well warm with the sun shining and a lovely afternoon happening.

After sitting down I got dressed and shortly there was a wall of white progressing over the fields. It then hailed pretty seriously for an hour or so.

Saturday Apr 22 #

1 PM

Running (off-road) 1:09:41 intensity: (7:24 @0) + (23:52 @1) + (12:47 @2) + (16:29 @3) + (7:59 @4) + (1:10 @5) 11.74 km (5:56 / km) +262m 5:20 / km
ahr:141 max:173 shoes: Inov8 X-Talon 2016

Started easy with Gina up to Tunåsen then we went our seperate ways and I did two laps doing some hills. Objective was just to run up the hills feeling good about myself and that went very well. Feeling happy and having a good time was nice. It was a bit windy and I quite enjoyed running into in a few places. Came back then via a hill or two with a lovely tail wind and met happened to meet up with Gina at the discgolf course and easy back home. Very happy. Did some easy stretching at home then after.

Friday Apr 21 #

8 AM

Note
slept:8.5 weight:80.3kg (rest day)

Thursday Apr 20 #

8 AM

Note
slept:8.0 weight:80.4kg

6 PM

Running (road) warm up/down 7:31 intensity: (1 @0) + (7:30 @1) 1.21 km (6:14 / km) +13m 5:55 / km
ahr:120 max:130 shoes: Inov8 ORoc 2017

Jog up the road to the start with Gina. Very windy and cold and I was glad of the buff I had put around my neck.

O-training (technique) 40:56 intensity: (1 @0) + (8:21 @1) + (11:50 @2) + (19:05 @3) + (1:39 @4) **** 5.19 km (7:53 / km) +35m 7:38 / km
ahr:150 max:165 spiked:13/14c shoes: Inov8 ORoc 2017

Pre-running D21 for this weekend's event.


It was a strange orienteering as I spent a lot of time in the control circle, checking the control really was on the right feature and the right side of the feature as well as the code. How I approached this was to also use this slow time to look at the next leg and try and do the between controls part quickly. I warmed up quickly and switched the buff from neck to wrist on the way to number 1. Mostly good orienteering though a swing or two, e.g. on 2 and 13. It's always nice to run somewhere new but this was a beautiful area with great running up on the hill tops.

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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:178:43:3044%1547.3km44%1069c39%
projected:370:39:0592%3208.9km91%2217c82%

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