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Training Log Archive: redrider

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running3 3:24:29 24.42(8:22) 39.3(5:12) 138
  Trail running1 2:36:00 18.7(8:20) 30.1(5:11) 261
  Orienteering2 1:40:00 9.51(10:31) 15.3(6:32) 263
  Strength1 10:00
  Total6 7:50:29 52.63 84.7 662

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Running warm up/down 43:00 [2] 6.6 km (6:31 / km)

Running race 41:29 [5] 10.0 km (4:09 / km) +62m 4:01 / km

Hässelbyloppet. First 5k controlled and steady at 4:00-4:05 pace in 20:20. Then starting to feel growing tiredness in my legs from yesterday and getting doubtful whether I could keep on much longer. Kilometers from 5 to 8 very tough and slow but then I was somehow able to pick up the pace again when coming nearer to the finish. Maybe it was just psychological breakdown after 5k? Anyway, had hoped to run around 40min but this was still better than my last two tries. Getting there slowly but steady... Results: http://www.marathon.se/racetimer?v=/sv/race/show/3...

Saturday Oct 8, 2016 #

Orienteering 1:00:00 [5] 9.2 km (6:31 / km) +130m 6:05 / km

25manna, Kungens Kurva, 3rd leg. Had a good run and came in first of us, less than 2min from the leg winner. Rest of the team did well too and we finished 6th. Good finish to a lousy season! Results: https://eventor.orientering.se/Events/ResultList?e...

Friday Oct 7, 2016 #

Orienteering 40:00 [2] 6.1 km (6:33 / km) +133m 5:55 / km

Short and easy O-intervals in Sandaskogen + 10min explosive strength + 5x100m strides. Legs still a bit tired from yesterday..

Strength (spänst) 10:00 [3]

Thursday Oct 6, 2016 #

Trail running long 2:36:00 [2] 30.1 km (5:11 / km) +261m 4:58 / km

Easy long run to Rosersberg and back passing Edssjön and Järvafältet. Beautiful! Both roads and gravel. 20km fairly easy but the last 10km tiring despite easy pace.

Wednesday Oct 5, 2016 #

11 AM

Running 55:00 [2] 10.3 km (5:20 / km) +76m 5:09 / km

Easy run on roads in Hässelby checking the route for Sunday. Beautiful autumn day!

Tuesday Oct 4, 2016 #

Running intervals 1:05:00 [4] 12.4 km (5:15 / km)

5x1600m intervals at 4:05min/km pace with 2,5min recoveries. Splits 6:35, 6:35, 6:35, 6:32, 6:28. Easy! :)

Monday Oct 3, 2016 #

Note
(rest day)

60min massage

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