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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)5 4:30:25 31.58(8:34) 50.82(5:19) 271
  Running (off-road)1 2:44:54 16.79(9:49) 27.02(6:06) 256
  Strength2 1:50:43 1.24 2.0
  O-training1 1:39:40 9.02(11:03) 14.52(6:52) 147
  Floor Hockey1 24:57
  Total8 11:10:39 58.63 94.36 674
  [1-5]8 10:08:58
averages - sleep:7.9 weight:79.8kg
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MoTuWeThFrSaSu

Saturday Nov 18 #

9 AM

Running (off-road) 2:44:54 intensity: (1:10 @0) + (49:50 @1) + (43:54 @2) + (51:56 @3) + (17:56 @4) + (8 @5) 27.02 km (6:06 / km) +256m 5:50 / km
ahr:150 max:171 shoes: Inov8 X-Talon 2016

Hemlängtan 2017

Took the train to Storvreta and ran back to KG. Had a tasty course planned by Ross on various sorts of maps. Start was in the forest and there was a nice big group taking it handy enough. Pretty rocky tough so going was slow. Met 2 hunters which was a little worrying but they were grand. Big new Rudd after 12 where I ended up with a big lead with Ken and another guy. Saw an elk as a result but we waited up.
Started to feel the legs a little on Röbo and the pace picked up slightly. After crossing the Fyris Albin cranked the pace out of nowhere. I hung on though and we ended with a group of 6 to Berthåga. Albin & Ken cut off there though so just four. Went right with David through the shopping area and got a little lead over Jan & Josef. I started to hurt after Kung Björn's and Jan came past, then Josef at 25. I tried to hang on but ended about 200m behind.

Pretty happy with that. Quite a fun training, nice and long. Training had obviously done something as felt pretty good and was pretty well up there right till the end.

Followed by sauna & pizza which was great.

Friday Nov 17 #

7 AM

Running (road) 39:45 intensity: (1:22 @0) + (25:42 @1) + (11:04 @2) + (1:37 @3) 7.35 km (5:25 / km) +12m 5:22 / km
ahr:118 max:161 slept:8.5 weight:79.5kg shoes: New Balance Vazee

Bringing the car to get the winter wheels on and an indicator fixed today so instead of having to walk home I ran home, extending it out to the required 40 mins. Bit shorter than the original plan from Monday as per instruction. Slipperier than last night and a stiff cold breeze. Felt tired, but still moving nicely.

Thursday Nov 16 #

8 AM

Note
slept:7.5 weight:79.6kg

6 PM

Running (road) 1:18:27 intensity: (20:45 @1) + (24:33 @2) + (15:56 @3) + (11:46 @4) + (5:27 @5) 15.98 km (4:55 / km) +106m 4:45 / km
ahr:142 max:175 shoes: New Balance Vazee

10 mile progression.
Not as icy out today which was a relief. Picked a decent route though that was mostly well gritted or well packed gravel, heading to Stenhagen and extending the loop there. Miscounted the miles slightly and thought I had more left after 6 than I really did. The hill up after going under Bärbyleden made mile 8 very hard and took a bit to recover from that. Mile 9 was a bit of a suffer. Lungs weren't super happy but got it done. Had been dreading the session a bit, not having done faster stuff in a while, failing it last week and doing it after work today. Was grand in the end really.

Might try changing the battery in my HRM to try and get better data at the start of runs.

Wednesday Nov 15 #

6 AM

Strength 1:08:45 intensity: (14 @0) + (1:07:05 @1) + (12 @2) + (13 @3) + (1:01 @4) 2.0 km (34:23 / km)
ahr:102 max:166 shoes: Asics Hyper Speed 6 2016

Back to Wednesday gym

Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60, 65, 65
3x6 calf raises 65, 70, 75
3x6 deadlifts 60, 70, 75
2x1min each leg bosu ball balance
Very slow shuffle home

Back seems fine. Lots of concentration on form and with not maximal weights either. Probably sensible given the post Saturday DOMS too.
5 PM

Running (road) 59:42 intensity: (10:59 @0) + (46:37 @1) + (1 @2) + (1:30 @3) + (35 @4) 11.02 km (5:25 / km) +44m 5:19 / km
ahr:122 max:163 shoes: New Balance Vazee

Got out a little earlier today. However, it snowed yesterday, then froze overnight. Then rained today and froze again meaning the paths were essentially ice rinks a lot of the time. Had a nice run though, tried to do something a bit different and that worked out ok I think. Got the timing pretty good too.

Tuesday Nov 14 #

8 AM

Note
slept:8.0 weight:80.4kg

6 PM

O-training 1:39:40 intensity: (6:00 @0) + (21:53 @1) + (22:57 @2) + (41:17 @3) + (7:33 @4) ***** 14.52 km (6:52 / km) +147m 6:32 / km
ahr:146 max:166 shoes: VJ Bold

Tisdagsbana Z

19k in the snow and wet ice seemed like a rough prospect so I was glad enough that the program for today was the 13k option! Met Ken before the start and that was his choice too so had a nice group for it, that also included CJ and Pascal. Good intensity and had to be more on the ball on the map than when in the main group. Mostly fun except for the a little bit more frozen than last week marshes. This week you could stay on top with two feet, but with one you went through. Very cold feet at the end.

Monday Nov 13 #

7 AM

Running (road) 41:37 intensity: (11:11 @0) + (22:30 @1) + (26 @2) + (3:49 @3) + (3:41 @4) 7.48 km (5:34 / km) +33m 5:26 / km
ahr:119 max:165 slept:7.5 weight:79.5kg shoes: New Balance Vazee

Easy pre breakfast to get the week started. A lot of stiff bits in my legs. Icy out, about -1 I reckon but no wind and lovely clear morning. Took a while to get going but after about 20 mins felt good. Also forgot to wet my HRM so a lot of the data is not particularly relevant!
9 AM

Note

Another successful week really. Got a cold, so did not complete the progression but got decent mileage. Keeping up the theme of mileage for a while.

Mon- AM 40 mins easy PM running to gympa + innebandy
Tues- Tisdagsbana 13.4k option
Weds- AM gym PM 60 easy + 6 x 100m strides after off walk back rec.
Thurs- 10 mile progression
Fri- 60mins easy
Sat- Hemlängten 1/2 easy, 1/2 steady (this is gonna be long, >25k)
Sun- 40-50 mins easy
5 PM

Running (road) 24:59 intensity: (6 @0) + (12:01 @1) + (2:26 @2) + (3:10 @3) + (7:16 @4) 4.33 km (5:46 / km) +41m 5:31 / km
ahr:142 max:168 shoes: New Balance Vazee

Run to gympa. Bit icy out. Went the lit way because it's dark.

Strength 41:58 intensity: (14:33 @0) + (26:26 @1) + (59 @2)
ahr:111 max:149

Gympa. DOMSy legs were not happy doing jumpy parts at the start but they loosened out. Felt strong mostly.

Floor Hockey 24:57 intensity: (14:32 @0) + (9:24 @1) + (1:01 @2)
ahr:101 max:150 shoes: Asics Hyper Speed 6 2016

Innebandy. scored a goal, good. Did some terrible goal keeping and conceeded a goal, bad.

Running (road) 25:55 intensity: (1:34 @0) + (24:21 @1) 4.66 km (5:34 / km) +35m 5:22 / km
ahr:117 max:129 shoes: New Balance Vazee

Run home with Gina cycling. Nice to have company.

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