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Training Log Archive: redrider

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Trail running3 7:17:00 41.51(10:32) 66.8(6:33) 2362
  Running2 1:04:00 8.2(7:48) 13.2(4:51)
  Cycling1 32:00 7.27(4:24) 11.7(2:44) 117
  Total4 8:53:00 56.98(9:21) 91.7(5:49) 2479

» now

Sunday Aug 27, 2017 #

(rest day)

Saturday Aug 26, 2017 #

Trail running 3:58:00 [3] 31.8 km (7:29 / km) +1950m 5:44 / km

Matterhorn Ultraks 30K. Took it gently in the beginning trying to spare my legs for the last climb up to Schwazsee. Ran almost all the way to Sunnegga, except the last steep part. Felt great, took my first gel, and headed down. Second climb up to Riffelalp started with a steep climb where everyone walked. Then it was more runnable all the way up. I skipped the feed station and passed a few runners by doing so. Then we continued the hillside with a little bit of climb before the technical descent to Furi. That was the only part of the course where it got a bit packed. After the technical part there was a nice runnable stretch before the hanging bridge over a steep ravine. That was definitively the worst part of the course and I was horrified. My legs felt like spaghetti when I saw the bridge but got over to the other side alright. In Furi I filled my bottles and headed to the last long climb. I felt strong and overtook quite many, among others Pekka who was running 46K. I reached the top in a bit over 3h and started to dream about sub 4h time. Just 10k downhill, how hard can it be? Well, it was harder than it sounds, and not totally downhill but I'm very pleased that I was able to finish strong in just under 4h. On the top that I came 10th woman overall and got a prize for my efforts. Very happy! Results:

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Friday Aug 25, 2017 #

Trail running 28:00 [2] 3.0 km (9:20 / km) +160m 7:22 / km

Easy recon run in Zermatt with Sami

Thursday Aug 24, 2017 #

(rest day)

Wednesday Aug 23, 2017 #

Cycling warm up/down 16:00 [2] 6.1 km (2:37 / km) +53m 2:31 / km

Running intervals 54:00 [4] 11.2 km (4:49 / km)
ahr:160 max:182

5x1600m intervals at 4:00 pace with 400m jog recoveries. 6:30, 6:30, 6:24, 6:25, 6:23. Sollentuna FK was playing against Syrianska FC at the vallen tonight so I had to rush a bit to get my training done before the match begun. Weird to be running alone while the crowds were watching. Got quite a lot of cheering :)

Cycling 16:00 [2] 5.6 km (2:51 / km) +64m 2:42 / km

Tuesday Aug 22, 2017 #

(rest day)

Monday Aug 21, 2017 #

Trail running long 2:51:00 [3] 32.0 km (5:21 / km) +252m 5:08 / km

Long run in Järvafältet. First 20k easy, then 5k+3k+1k at m-pace (4:15-4:30) with 5min jog in between.

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