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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)5 4:52:14 33.95(8:36) 54.64(5:21) 287
  Strength3 2:47:36 1.99 3.2
  O-training2 2:27:14 12.38(11:54) 19.92(7:24) 11619 /92c20%
  Rock Climbing1 45:00
  Floor Hockey1 24:22
  Total10 11:16:26 48.32 77.76 40319 /92c20%
  [1-5]10 10:38:18
averages - sleep:7.9 rhr:49 weight:78.9kg
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Tuesday Sep 26 #

7 AM

Running (road) 52:38 intensity: (16 @0) + (28:44 @1) + (22:33 @2) + (1:05 @3) 10.27 km (5:08 / km) +52m 5:00 / km
ahr:142 max:160 shoes: New Balance Vazee

Monday Sep 25 #

8 AM

Note
rhr:49 slept:8.5 weight:78.2kg

Another solid week. Getting some quality sessions in I think. Slight change up this week, a bit easier at the start. Got a car at the weekend so can go somewhere for the long runs a bit more easily if I want now.

Mon: running + rockgympa + innebandy
Tues: am 50 mins steady, pm 30 mns easy
Weds: am gym (half), pm Sprint with Linne in Ekeby
Thurs: rest
Fri: 12 mile progression, 3 easy, then 8 down to ~4:10, and 1 easy to finish
Sat: am other half of the gym, pm o-training. Might do another control pick
Sat: 95 mins long
6 PM

Running (road) 22:24 intensity: (9:49 @0) + (11:50 @1) + (45 @2) 2.22 km (10:04 / km) +15m 9:44 / km
ahr:110 max:148 shoes: New Balance Vazee

Usual easy lap of Barkbana and then drills + strides. Not feeling super springy for sure.

Strength 33:10 intensity: (1:04 @0) + (32:06 @1)
ahr:102 max:134 shoes: Addidas indoor

Gympa. Yep, tired. New leaders as Ross and Sam had their baby

Floor Hockey 24:22 intensity: (10:02 @0) + (5:30 @1) + (4:04 @2) + (4:29 @3) + (17 @4)
ahr:124 max:162 shoes: Addidas indoor

Good craic today. 3 teams and some intense games, most of which seemed to end in draws for some reason. Finished with everyone left playing a 3 min game, so like 10 people on the pitch.

Sunday Sep 24 #

10 AM

Running (road) 1:37:25 intensity: (5 @0) + (1:06:48 @1) + (7:44 @2) + (18:27 @3) + (4:21 @4) 18.68 km (5:13 / km) +99m 5:05 / km
ahr:139 max:165 shoes: New Balance Vazee

Long run with a tempo bit at about 4:30 for the last 30 mins. Did what I tried to do last week but with a much higher level of success. Nice loop actually with some variation. Some guy playing fetch with his Alsatian decided throwing the ball at me would be a great plan. Which led to the dog running straight for me. Glad I'm not afraid of dogs. Foggy out, and though it wasn't raining everything is super wet. So wet, the mushrooms in the forest are mouldy! The Stenhagen paths I took were mostly ok for runners so it wasn't a huge issue. Uppsala Survival Run was on that I ran past, getting to see people doing obstacles, though it was during the tempo part so I didn't exactly stop. Worked hard for it, and pushed a bit much in the first 10 mins so the last 10 were tough.

Saturday Sep 23 #

9 AM

Strength (weights) 1:15:36 [1] 2.0 km (37:48 / km)
weight:79kg shoes: Asics Hyper Speed 6 2016

Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 40, 45, 50
3x5 cleans 35, 40, 40
3x5 one leg squat lunges 45, 50, 50
bosu ball balancing
10x box jumps
Extra long run home

Turns out it was the second last day of bring you friend week in the gym so I brought Gina this morning. Good fun having someone with me. Felt strong today.
3 PM

O-training 1:21:22 intensity: (3:38 @0) + (1:15:34 @1) + (2:10 @2) **** 10.34 km (7:52 / km) +47m 7:42 / km
ahr:132 max:148 70c



70 controls of a Saturday in Stenhagen. My own little course I made on Gina's request but she was feeling sick so I was solo. Very wet in the forest but not actually raining. Oing was solid for the most part. A lot of the forest was nice but I left the rougher stuff for the end apparently and I had a miss or two around 64/65.

On the cycle home I finally learned what the trees with ropes between them are for. There's an obstacle course race on tomorrow with various challenges involving them.

Friday Sep 22 #

10 AM

Running (road) tempo 1:18:35 intensity: (2:13 @0) + (36:31 @1) + (9:24 @2) + (16:46 @3) + (11:57 @4) + (1:44 @5) 16.01 km (4:55 / km) +74m 4:48 / km
ahr:144 max:172 slept:8.0 weight:78.6kg shoes: New Balance Vazee

10 mile tempo. 2 miles warm up at 5:30, then starting at ~5:15 decreasing by 10s/k every mile (just to have confusing metrics) until 4:15 after mile 9 and then 1 mile home.

Dreary enough morning but not super cold. Made a nice exactly 16k loop. Felt pretty good for the start. 4:45 was the first one that started to feel hard. Solid run though, pushed well to the end and concentrated on form for the last two, flowing along well. The train tracks in Gamla Uppsala were gone which confused me a bit as I was looking out for them. Don't know how trains go to Gävle now.
4 PM

Rock Climbing 45:00 [1]

Down in Aliss with Gina. They don't really have big enough shoes for me to rent and I've lost mine so it's a bit rough on the feet. Not terrible strength wise and climbed a red or two. Fun

Thursday Sep 21 #

8 AM

Note
slept:7.5 weight:79.2kg

Late enough IOA meeting last night. Time difference is a pain in the evening.
1 PM

Running (road) 41:12 intensity: (1:26 @0) + (35:40 @1) + (3:15 @2) + (51 @3) 7.46 km (5:32 / km) +47m 5:21 / km
ahr:129 max:159 shoes: Asics Hyper Speed 6 2016

Work is being a bit of a pain at times at the moment so I took advantage of working from home to do an easy run at lunch time. Casual lap around Stabby, found the path towards Stenhagen forest which was quite obvious really, though kind of clay muddy. Small bits of DOMS in hamstrings and quads felt better I Street. Pretty by the end as it was a long time since breakfast.

Wednesday Sep 20 #

6 AM

Strength (weights) 58:50 [1] 1.2 km (49:02 / km)
slept:7.5 weight:79.6kg shoes: Asics Hyper Speed 6 2016

Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home

Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
5 PM

O-training 1:05:52 intensity: (9:35 @0) + (11:01 @1) + (4:22 @2) + (19:53 @3) + (20:56 @4) + (5 @5) **** 9.58 km (6:52 / km) +69m 6:38 / km
ahr:144 max:176 spiked:19/22c shoes: VJ Bold

SM Middle training in Lunsen in the form of a quali course of about 2.7k, a little rest and a final of about 4.5k. I had put out the controls so I wondered how much of a difference it would make.

I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)

Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)

Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.

Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.

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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:301:54:1075%2651.8km75%1933c71%
projected:333:55:2283%2933.1km83%2138c79%

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