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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)4 3:17:47 22.45(8:49) 36.13(5:28) 287
  Strength2 1:46:29 1.45 2.33
  Total5 5:04:16 23.9 38.46 287
  [1-5]5 5:02:49
averages - sleep:8.1 rhr:38 weight:80.3kg
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Thursday Mar 23 #

8 AM

Note
rhr:38 slept:9.0 weight:79.9kg (rest day)

All good numbers before the weekend :)

Wednesday Mar 22 #

6 AM

Running (road) warm up/down 5:29 [2] 0.94 km (5:51 / km) +1m 5:49 / km
shoes: Asics Hyper Speed 6 2016

Easy to the gym. Trying to keep it interesting. Went the other side of the block. Wow.

Strength 1:01:29 [1] 2.33 km (26:23 / km)
slept:7.0 weight:80.6kg shoes: Addidas indoor

Slightly heavier with the squats and lighter with the deadlifts today. Spent a bit of time farting around at the start looking for some bar clamp thingys.
500m row
3x10 squats 55kg
3x15 calf raises 65kg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x10 split squats 28kg
3x10 12kg one arm row, interleaved these with the split squats
Then about 5 mins of the usual core things

Running (road) 30:40 [2] 5.23 km (5:52 / km) +26m 5:43 / km
shoes: Asics Hyper Speed 6 2016

Left the other side of Fyrishov and went west for the fun. It wasn't that fun. Found out that the huge fancy building is a school and then was in what felt like an industrial estate/construction area. Went north and then back along the usual path with a loop up the hill at the end. Took a while to get going but by the end I felt ok.

Tuesday Mar 21 #

6 PM

Running (road) warm up/down 14:10 intensity: (10 @0) + (2:29 @1) + (3:05 @2) + (7:07 @3) + (1:19 @4) 2.43 km (5:49 / km) +38m 5:24 / km
ahr:147 max:168 shoes: Asics Hyper Speed 6 2016

Warm up to the start of intervals but that was very short so did a loop with Erik. That was too long and we missed the start of the drills so just did the last drills and the strides.

Running (road) warm up/down 29:53 [4] 5.68 km (5:16 / km) +89m 4:53 / km
shoes: Asics Hyper Speed 6 2016

6x 3mins 2mins rest
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though

Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!

Running (road) warm up/down 9:46 intensity: (1 @0) + (9:45 @1) 1.32 km (7:23 / km)
ahr:120 max:130 shoes: Asics Hyper Speed 6 2016

Cool down to the clubhouse with Gina and Ken, but that was too short so continued with Ken into Norbyskogen until Erik and Hilda came back and I turned with them while Ken continued.

Monday Mar 20 #

8 AM

Note
slept:8.0 weight:80.4kg

Not the easiest easy week but not doing double sessions on Friday and Sunday made it feel much easier. Hard next week. Going to Gothenburg for a Tiomila training weekend.

Monday: gympa
Tuesday: intervals
Wednesday: am gym + easy run
Thursday: rest, traveling to Gburg. Long enough drive leaving at 16
Friday: am long distance route choice training. Pm night relay training with local clubs
Saturday: am middle distance race, pm momentslingor whatever that is. Loops of some kind?
Sunday: long distance comp before driving home.
5 PM

Running (road) 16:33 intensity: (37 @0) + (3:15 @1) + (9:16 @2) + (3:25 @3) 2.77 km (5:59 / km) +44m 5:32 / km
ahr:140 max:159 shoes: Asics Hyper Speed 6 2016

Short and easy before gympa. Did a little lap of barkbana with an excursion to Kung Björns Hög. Pretty muddy up there.
6 PM

Strength 45:00 [1]
shoes: Addidas indoor

Gympa. Felt good today. It helps not having been in the gym yesterday!

Sunday Mar 19 #

12 PM

Running (road) tempo 1:31:16 intensity: (39 @0) + (22:46 @1) + (32:51 @2) + (19:44 @3) + (15:16 @4) 17.76 km (5:08 / km) +89m 5:01 / km
ahr:139 max:171 slept:8.5 weight:80.3kg shoes: Asics Hyper Speed 6 2016

Wasn't really sure what I wanted to do today. In the end went for this kind of long progression run style thing. Tried to start at 5:30/km and increase by 10s per km until 3:50. Went along the river on a lovely sunny day. Very pleasant with a slight headwind on the way south. Took my HRM a while to catch up it seems. Was going by the pace on my watch but it was really variable so had mixed success., especially in the city centre. 4:20 was where it started to feel tough, but 4:10 was hard. Probably largely to do with the variablility of my pace on it. Apparently the city centre has some uphill and that's where the 4:00 was supposed to be. Also was the only time I got stuck at traffic lights and there were lots of people sitting out in the sun so that didn't happen. Tried for the 3:50 anyway and started ok but the slope coming up after the railway punished me. I could feel the lactic in my legs a lot here. Took an easy km then, followed by 1 last hard one.
After all that was done I did 5 tiimes up the Röbospår hill for some hill training before going home. Felt alright on these. They were the length that the lactic kicked in just as I got to the summit.

Enjoyed this. It was a nice way of breaking up the kilometres, though it was pretty hard. Doing the slight uphill at the end was pretty punishing.

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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:144:04:5936%1251.3km35%837c31%
projected:365:12:3891%3171.6km90%2122c78%

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