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Training Log Archive: redrider

In the 7 days ending May 14, 2017:

	activity	#	time	miles		km		+m
	Trail running	5	5:06:00	32.97	(9:17)	53.06	(5:46)	630
	Running	3	2:42:50	19.66	(8:17)	31.64	(5:09)	199
	Orienteering	3	1:44:00	10.27	(10:08)	16.53	(6:17)	289
	Strength	2	1:10:00
	Cycling	1	28:00	4.66	(6:00)	7.5	(3:44)	70
	Total	8	11:10:50	67.56		108.73		1188
averages - sleep:8.7 weight:62.6kg

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Sunday May 14, 2017 #

Trail running 2:25:00 [3] 25.34 km (5:43 / km) +290m 5:25 / km
ahr:145 max:184

Long trail run around Järvafältet on small paths, with last 5k at m-pace (4:25) on gravel road. Pretty empty legs from yesterday, so very pleased to get it done. Surprised I could do the last 5k. Tested also my new Salomon hydration backpack and it worked just fine, even at faster pace.

Saturday May 13, 2017 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

warm up including 6x15s strides and 2min at 10k pace

Running race 40:50 [5] 10.01 km (4:05 / km) +94m 3:54 / km

Kungsholmen Runt 10K. Good first half just under 20min but there was a tough climb on the fifth kilometre that I pushed a bit too hard to keep a steady pace and got to pay for it later on. Second half was a lot harder with several climbs and sharp turns. Kilometres 7 and 9 very slow but rest of the race steady 4:00 min/km pace after a quick first km. Happy to do a sub 41min race on such a tough course! 11th! Results: http://kungsholmenrunt.se/Main/Allpages.asp?PageId...

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Cycling (MTB) 28:00 [1] 7.5 km (3:44 / km) +70m 3:34 / km

Rode to Bögs Gård to see "kosläpp" (cows getting to pastures after the winter), a big local happening and highlight of the spring, together with a thousand others :)

Friday May 12, 2017 #

Trail running 17:00 [2] 3.1 km (5:29 / km) +24m 5:17 / km

Easy run incl. 6x100m strides

Thursday May 11, 2017 #

Running intervals 1:04:00 [4] 12.03 km (5:19 / km) +65m 5:11 / km
ahr:154 max:180

5x1000m/2min + 5x200m/200m intervals. Laps 3:57, 3:54, 3:54, 3:53, 3:49 and 40-42s for 200s. Legs tired from yesterday but it felt better the longer I got. How strange is that? Intervals went quite easily, not having to push hard. Maybe I should start to run faster?

Strength (weights) 30:00 [3]

Gentle session at gym incl. 3x15x20kg heel raises, 3x10x20kg one leg heel raises, 3x10x20kg front squats, 3x10x20kg dead lifts, 3x5x20kg shoulder press, 3x20x20kg step-ups, 3x12x40kg squats, 3x10x70kg leg press, 3x10x40kg leg extension, 3x10x40kg leg curl, and various core exercises.

Orienteering 43:00 [3] 7.03 km (6:07 / km) +133m 5:35 / km
ahr:157 max:175

Motions-O Ursvik. Ö6. Finally enough easy course for me :) Good fun but quite a lot of trail running and not too challenging orienteering..

Wednesday May 10, 2017 #

12 PM

Trail running 43:00 [2] 6.5 km (6:37 / km) +90m 6:11 / km
ahr:134 max:155 slept:8.0 weight:62.4kg

Easy run on small paths including one round on Ravalen spåret and some drills

7 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

Orienteering 18:00 [3] 3.4 km (5:18 / km) +54m 4:54 / km
ahr:164 max:182

DM sprint Stockholm. My sprint O skills were really rusty and it took ages to make route choices and still I managed to mess up the two longest legs. For the first I took a poor route choice and for the second I took even worse route across rough terrain. I lost at least 30s on both legs so not too pleased with my performance. But it was good fun anyway. Just a bit annoyed to mess it up like that. Lack of practice, sure, but I still could have done ok without the idiotic misjudgement from 10 to 11. Splits: http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Tuesday May 9, 2017 #

Trail running intervals 56:00 [4] 10.12 km (5:32 / km) +119m 5:14 / km
ahr:160 max:183 slept:9.0 weight:62.8kg

6x1k off road intervals with 2min recoveries on milspåret trail. Out of breath right from the start but somehow it didn't feel too bad and went easier than road intervals. Maybe my agility isn't good enough to push all out...

Orienteering 43:00 [3] 6.1 km (7:03 / km) +102m 6:30 / km
ahr:152 max:176

Motions-O Viksjö. Good fun! :) Good arrangement, good variety of courses, nice terrain and excellent course but still pretty far from what we have Finland. Results: https://eventor.orientering.se/Events/ResultList?e...

Monday May 8, 2017 #

Trail running 45:00 [2] 8.0 km (5:38 / km) +107m 5:16 / km
slept:9.0 weight:62.5kg

Strength (weights) 40:00 [2]

Explosive strength outdoors including uphill jumps, calf jumps, box jumps, and jumps on stairs. Then calf raises, one leg calf raises, front squats, split squats, RDLs, shoulder press, lunges, bringing a leg up from a backward lunge, and one leg dead lifts with a 20kg bar, plus some core exercises.

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