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Training Log Archive: JSvanberg

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running - road6 3:45:10 27.46(8:12) 44.2(5:06)
  Running Trail3 2:38:00 15.84(9:58) 25.5(6:12)
  Running Track1 6:04 1.24(4:53) 2.0(3:02)
  Total7 6:29:14 44.55(8:44) 71.7(5:26)

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Sunday Aug 11 #

Running - road warm up/down 26:40 [2] 5.2 km (5:08 / km)

Felt like crap so did a bit longer route for a warm-up to see where things were heading

Running Track 6:04 [5] 2.0 km (3:02 / km)

As I felt sluggish and generally not recovered from the wedding lad night I decided on just 100m strides.
But changed my mind to 2 sets of 200mx2 + 100m.

Turned into 4x 200mx2 + 100m. Really happy to manage to "trick myself" into doing almost what the original plan was (4x 200mx2 + 400m)
39, 38, 19
37, 37, 18
36, 36, 17
35, 35, 17

Running - road warm up/down 20:00 [2] 3.3 km (6:04 / km)

Warmdown home including recoveries

Saturday Aug 10 #

Running - road 6:30 [3] 1.6 km (4:04 / km)


Had plenty of time to begin with, but as the last 9months of training has made me loose some weight, putting on my suit for a wedding looked like when a boy tries his dad's suit jacket for the first time.
So plenty of time turned into no-time. And a last minute suit purchase had to be done.
And an angry-mile to get the head on right for the wedding had to be done.

Friday Aug 9 #

Running - road 48:50 [2] 10.4 km (4:42 / km)
ahr:152

Long day traveling home from Åland.
Nice shake-out around sätra bredäng.
No pain from the back and slept well without painkillers last night.

Thursday Aug 8 #

Running Trail 24:30 [2] 4.5 km (5:27 / km)
ahr:145

Part road, part trail part terrain with Micke around Norrby, Åland.

Wednesday Aug 7 #

Running - road warm up/down 12:00 [2] 2.0 km (6:00 / km)

At Åland and Lumparland for a few days.
Warm-up on the paved road to the gravel-section
Micke on the bike showing the way

Running - road 30:00 [4] 7.5 km (4:00 / km)
max:179

20min +10 min @ threshold.
Legs felt good no pain from the lower back.
4.94km + 2.56km

Was going to be a 3min jg recoverie but the session was too close to dinner and it was coming back up. So had a 6min walking recoverie to let it settle again.

Running - road 13:00 [2] 2.0 km (6:30 / km)

Back to the summerhouse

Tuesday Aug 6 #

Running Trail 35:00 [2] 6.0 km (5:50 / km)

With Hilda, mostly trail around Judarn-lake

Running - road 27:30 [2] 5.5 km (5:00 / km)

Mostly roads and big elljusspår around around Grimsta after the first loop with Hilda

Running - road 10:00 [1] 1.2 km (8:20 / km)

Reduced to standstill and almost a walk shuffle. Felt like an old crippled man with the lower right side of my back sezing up.

Back issues from lifting wrong at the gym 2 days ago. It's been bad but not terrible for 2 days and it didn't get any worse during yesterday's run so thought it might just go away.
But apparently not.
Spoke to a naprapath at work who gave me some exercises to do and have an appointment booked for next week. Feeling optimistic

Monday Aug 5 #

Running - road 30:40 [2] 5.5 km (5:35 / km)
ahr:138 max:148

To and from the trail-start point in Gömmaren (25manna arena 2(?) Years ago)

Running Trail 1:38:30 [2] 15.0 km (6:34 / km)
ahr:141 max:161

The 15km loop in Gömmaren.
Lovely morning, taking it slow and enjoying the forest.

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