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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)3 2:49:32 14.42(11:46) 23.2(7:18) 38
  Running (off-road)2 2:24:51 13.25(10:56) 21.32(6:48) 21514 /17c82%
  Strength3 2:24:23 0.04 0.07
  Cycling3 1:43:18
  Running (Hills)1 1:05:15 6.16(10:36) 9.91(6:35) 178
  O-training (technique)1 1:01:33 4.83(12:44) 7.78(7:55) 2113 /17c76%
  Total10 11:28:52 38.7 62.28 45227 /34c79%
  [1-5]10 10:13:38
averages - sleep:8 rhr:47 weight:80.6kg
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WeThFrSaSuMoTu

Monday Feb 20 #

10 AM

Note
rhr:42 slept:8.0 weight:80.9kg

POM Week is finally here! Albin has done up a program for the training for the whole time and everything. Some easier days at the start of this week before

Monday: easy run + gympa. Same as last week.
Tuesday: Intervals 8x600 90s
Wednesday: easy 40 mins
Thursday: Travel to Portugal, maybe a short easy run when we get to the hotel but it will be fairly late I think
Friday: am easy jog, pm model event
Saturday: am POM Middle, pm POM night sprint
Sunday: am POM long, taking this relatively easy

Monday: POM WRE middle
Tuesday: am POM Long, whatever is left :), pm night-loops
Wednesday: am O-intervals, pm controlpick + multitechnique. There is a night training option but I think we will have to leave to go back to Lisbon
Thursday: Back to Sweden
5 PM

Running (road) warm up/down 18:06 intensity: (8 @0) + (3:19 @1) + (37 @2) + (13:07 @3) + (55 @4) 2.98 km (6:05 / km) +16m 5:55 / km
ahr:151 max:164 shoes: Asics Hyper Speed 6 2016

Little easy loop before gympa. Had a chat to Ross and will probably be able to sort out something to get the place opened earlier so I don't have to run with my bag. Nice. Should look up a route in future though and maybe commit to going into Stadskogen.

Strength 44:23 intensity: (42:25 @1) + (1:58 @2) 0.07 km (10:34:03 / km)
ahr:109 max:132 shoes: Addidas indoor

Gympa. Body tired and I was having some bowel issues which was far from ideal. Didn't commit 100% as a result.

Sunday Feb 19 #

8 AM

Cycling 22:57 intensity: (8:49 @0) + (14:08 @1)
ahr:106 max:126 shoes: Serious Rockville

Over to KG. Since I was training by myself under no time pressure so just a nice casual cycle.
9 AM

Running (off-road) warm up/down 12:36 intensity: (33 @0) + (11:08 @1) + (55 @2) 2.17 km (5:49 / km) +33m 5:24 / km
ahr:123 max:138 shoes: Inov 8 Oroc 2016 2

Jog over to my start. Had considered wearing the jacket but decided I didn't need it at 7 degrees out. I was right. Legs stiff starting out but did loosen a bit.

O-training (technique) 1:01:33 [3] ***** 7.78 km (7:55 / km) +21m 7:49 / km
spiked:13/17c shoes: Inov 8 Oroc 2016 2

A contours only with no compass in Nåsten


The contours only was planned, the no compass was not planned. I switched bags at the last minute before leaving and forgot the map and my compass. Luckily there was a big pile of them in the club house so no problems. Started well and the first 3 were really solid. The 4th (12 on the uploaded map, the numbers are different from what I ran I got overconfident and stopped picking off features. Without a compass this was a bad idea and I was impressed I managed to relocate myself using the big hill. Didn't quite get it right in the circle though. 5 was better. Hesitant going into 6(14) an apparently didn't get it but the GPS seems a bit funny for me around here.
7 was a nightmare leg with no compass. I wanted to hit the big hill beside the line but wasn't straight for one of the flat bits. Followed the slope until I came across the big hill and the end and was ok from there.
8(5) was ok. Bit low in the circle and then I blew up again on 9. Changed direction going over the hill and didn't notice it. Flat bit seemed huge and was confused before I worked it out.
After this I was in the swing of things. Reading the features well and using them to give me good lines, both runnability and direction. The sun came out too and I had a great morning.

Using no compass really increased my use of features which was good as I have been in a habit of not reading them. It also made me much more aware of the tendency to stick to them and follow further than I should as they feel safe. Useful exercise.

Running (off-road) warm up/down 13:36 intensity: (1 @0) + (5:11 @1) + (7:55 @2) + (29 @3) 2.26 km (6:01 / km) +44m 5:29 / km
ahr:135 max:155 shoes: Inov 8 Oroc 2016 2

Cool down back from the finish. Went via Hågadalen and took my gloves off for a bit to have some nice time in the sun. Then followed Linnestig through the forest which maybe wasn't the ideal way back but worked fine.

Cycling 20:21 intensity: (6:08 @0) + (14:13 @1)
ahr:108 max:126 shoes: Serious Rockville

Home again. Very pleasant in the sun and warm.
4 PM

Running (road) warm up/down 43:09 intensity: (13:16 @0) + (19:37 @1) + (6:15 @2) + (3:25 @3) + (36 @4) 4.0 km (10:47 / km)
ahr:118 max:167 shoes: Asics Hyper Speed 6 2016

Long warm up at the indoor track. Distance is a bit rough. Still some doms but this mostly sorted them. First some laps as people arrived getting a little quicker. Had one go at the high jump. Technique was poor but managed it. Then we did some balance exercises, standing on one leg various ways.
Next was hurdles work on flexibility. Stepping over them in various ways. This was fine until we raised every second one and had to go under those.
Then drills and lastly strides! Warm by the end anyway.

Running (road) intervals 44:10 intensity: (18 @0) + (51 @1) + (13:08 @2) + (9:54 @3) + (19:59 @4) 5.99 km (7:22 / km) +2m 7:21 / km
ahr:156 max:175 shoes: Asics Hyper Speed 6 2016

Pyramid with 200m jog recovery
400m 600m 800m 1000m 1000m 800m 600m 400m 200m
Cool down also included. Distance is interval distance plus ~5 laps of cool down.

Tough session. Someone decided we should go backwards because we were the only people there. Started well on the way up. With Johanna and had Ross slowly creeping away in front. Stayed in front for the first 2. Let J take the 800 and then went back to the front form the 1k. Happy with the times at this point so now it was time to suffer my way back down. The Johanna announced she wouldn't do the second 1k. I stuck with here for the 800 and then had a solo last lap. Session got tougher then and I didn't really hold the times on the way down. For the last two intervals a sprinter lady started to train on the track and she was going the right way so that was a bit awkward. Finished solidly anyway.

(I'll update the proper splits later, I just wrote kind of what I remember)
1:23, 2:11, 2:59, 3:45, 3:50, 3:04, 2:18, 1:25, 35

6 PM

Strength 50:00 [1]
shoes: Asics Hyper Speed 6 2016

Some gym work with Albin after the intervals because what else would I do on a Sunday evening? No one else in the gym area until Johanna arrived so very peaceful and it's pretty nice with the indoor 100m track there too. That has some artificial grass down the side of it which is the nicest thing to run on ever.

3x10 Squats 40kg with 40m sprints after each set
3x10 one arm rows 10kg
3x10 deadlifts 50kg, 50, 60
3x10 calf raises 40kg, 50, 50
3x5 (each leg) low step ups 50kg
5 mins core - this was hard
Then I set up the vault and jumped over it a few times for fun.

Saturday Feb 18 #

Cycling 1:00:00 intensity: (30:00 @0) + (30:00 @1)
shoes: Serious Rockville

Cycle to KG, then to NetOnNet to get a new phone (finally!), then Ikea, then home. Took lots of time but wasn't hugely taxing physically, except for the bit along the gravel road into the wind.
9 AM

Running (off-road) 1:58:39 intensity: (2:29 @0) + (40:25 @1) + (39:10 @2) + (25:15 @3) + (11:20 @4) *** 16.89 km (7:02 / km) +138m 6:45 / km
ahr:140 max:168 spiked:14/17c slept:8.0 weight:80.6kg shoes: Inov 8 Oroc 2016 2

Long run in Nåsten with a big group. Another sunny day but colder. (Super-)Hilda had done a great thing and planned a 3.5km control pick so we started by heading to the start of that. Started at random intervals around that course:

It went pretty well. I started second last, only ahead of Johanna. Number 1 was weird but after that I was pretty happy. Eventually caught everyone and ran the last bits with Hilda and/or until Johanna got stuck in some green and then Hilda had a miss on 16. Good interlude.

Then we continued on the long run, mostly sticking to small paths as the big ones are super icy. Enjoyable. At some point most people cut off and Johanna, Anna and myself continued up to the 2 hour mark. Good morning.

Friday Feb 17 #

7 AM

Strength 50:00 [2]
shoes: Addidas indoor

Back to gym. Kept the weights low enough to make sure I didn't do any back damage and see how the body reacts.

1km row warm up
3x10 squats 40kg, 40, 50. I did feel the last set
3x15 shoulder shrugs with calf raises 28kg
3x10 split squats 20kg. Legs kinda recovered from the squats during these
3x10 one arm rows 10kg
3x10 deadlifts, 40kg, 45, 45
3x10 lat pull downs 30kg, 40, 35. As I can't do pull ups this works well.
1km row cool down
4 PM

Running (Hills) intervals 1:05:15 intensity: (56 @0) + (5:05 @1) + (24:54 @2) + (20:21 @3) + (13:59 @4) 9.91 km (6:35 / km) +178m 6:02 / km
ahr:150 max:174 shoes: Inov8 X-Talon 2016

Was finished work early and it was a beautiful afternoon so I went for a great sunny run. Today was hill focus day (#StrongFriday) so I went to Tunåsen the hilliest way I could.
Once there I did 4 reps of a long gentle ish hill, then 1 of a long steep hill, then 2x (short steep, short gentlish). Wasn't too worried about the times and mostly was lapping to make the repetition feel like more of a thing (but was actually pretty consistent!). Was pretty fun, the sun being out made it even better. At once place though a kind person had hung a dog collar in a tree as someone else had lost it. Unfortunately high for most people corresponds to face height for me. Very nearly got a noose around my neck on one rep.
Then I came back via all the hills again.

Thursday Feb 16 #

9 AM

Note
slept:8.0 weight:80.5kg

Wrecked this morning for no apparent reason. Even went for the cup of tea. Forgot I was supposed to go for a morning run when setting my alarm last night too and set it too late.
6 PM

Running (road) warm up/down 18:45 intensity: (11:44 @0) + (1:49 @1) + (1:26 @2) + (3:46 @3) 2.68 km (7:00 / km) +11m 6:52 / km
ahr:108 max:161 shoes: Asics Hyper Speed 6 2016

Warm up. Late enough in work, as I probably will be for a couple more Thursdays.

Running (road) intervals 36:08 intensity: (48 @0) + (9:07 @1) + (5:32 @2) + (7:44 @3) + (12:57 @4) 5.95 km (6:04 / km) +8m 6:02 / km
ahr:148 max:176 shoes: Asics Hyper Speed 6 2016

12x 400m 90s rest + 200m with no recovery before
I've had this thing that I've wanted to try for a while now. Since I'm probably going to be late for a few Thursdays I said I might as well start as my own progression of interval sessions and will see in 3-4 weeks how it is going. Objective today was 86.6s per 400m. I measured out 400m on mapometer and ran back and forth on that. Probably slightly more climb one way than the other, about 2m v 3m. I test measured a track and got the same so it should be accurate enough, though my gps read short every time. Wasn't the hardest session ever but that's partially the point. Getting used to that pace and I felt nice and flowing when running. Most of the 87s were because I looked at my watch before stopping it. I also don't know what way rounding works here.

87, 86, 86, 85, 87, 87.
85, 86, 85, 86, 87, 85
50 (this was watch distance)

Running (road) warm up/down 9:14 intensity: (4 @0) + (2:27 @1) + (6:43 @2) 1.6 km (5:45 / km) +1m 5:44 / km
ahr:135 max:146 shoes: Asics Hyper Speed 6 2016

Cool down back home. Doing some extra loopy bits to get close to 10 mins but not enough apparently.

Wednesday Feb 15 #

9 AM

Note
rhr:51 slept:8.0 weight:80.2kg (rest day)

A deserved rest day. HR also suggests required.

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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:107:48:1526%926.3km26%555c20%
projected:351:19:3487%3018.7km86%1809c67%

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