Training Log Archive: redriderIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
Running long 2:08:00 [3] 25.14 km (5:05 / km) +206m 4:53 / km
Long progressive run to Norra Ursvik, then around Kista and back to Järvafältet through Akalla. First half easy at 5:30-5:00, second half slightly faster at 4:45-5:00 pace. Cold but sunny. Legs pretty cold and stiff at the end.
Saturday Jan 14, 2017 #
Orienteering 1:06:00 [3] 9.2 km (7:10 / km) +252m 6:19 / km
Relay training in Morga with Linné. Made a mistake on first control and after that we were all quite split and I ran most of the course on my own. Anyway, nice variation in training to orienteer again after a long pause :)
Friday Jan 13, 2017 #
10 AM
Trail running 25:00 [2] 4.2 km (5:57 / km) +32m 5:44 / km
Easy morning run incl. 2x45s + 10x100m strides. Knee seems okay again.
6 PM
Running warm up/down 23:00 [2] 4.0 km (5:45 / km)
Running tempo 11:30 [5] 3.0 km (3:50 / km)
Scandic Indoor Games 3000m. Absolutely horrible. Haven't run 3000m since l left Tampere 6 years ago but thought to give it a try when there was an opportunity. First lap ridiculously fast in 39s, then I slowed down but the disaster had already happened. First km in 3:40 but couldn't keep it up much longer. 2km still in 7:30 but the last km was a real agony.
Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
Thursday Jan 12, 2017 #
Running tempo 59:00 [4] 12.4 km (4:45 / km) +91m 4:35 / km
Alternating km:s at 5:00 and 4:20 pace. Difficult to keep steady pace when the surface and the profile varies but quite happy with it anyway. Pain in the left knee. First time I felt it.
Wednesday Jan 11, 2017 #
Trail running 1:16:00 [2] 14.03 km (5:25 / km) +145m 5:09 / km
Easy run on icy gravel around Säbysjön
Tuesday Jan 10, 2017 #
Running 26:00 [2] 4.8 km (5:25 / km) +31m 5:15 / km
Run to the gym
Running intervals 55:00 [5] 11.5 km (4:47 / km)
10min warm up + 7x1000m intervals on treadmill at 4:05 pace with 2min jog recoveries + 5min warm down
Running 28:00 [2] 4.8 km (5:50 / km) +46m 5:34 / km
Run back from the gym
Monday Jan 9, 2017 #
Cross training 10:00 [2] 1.0 km (10:00 / km)
Strength 45:00 [2]
strength at gym including 3x15x20kg deep front squats, 3x15x20kg heel raises, 3x10x20kg split squats, 3x10x20kg one-leg heel raises, 3x20x20kg lunges, 3x10x15kg one-leg dead lifts, 3x10x80kg leg press, 3x10x80kg calf press, 3x10x35kg hamstring curl, 3x15x40kg abducts, 3x15x40kg adducts, crunches, plank, back extensions, side lifts, push-ups.