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Training Log Archive: coach

In the 7 days ending Jun 11, 2018:

activity # timemileskm+m
  paved running4 3:07:31 15.41(12:10) 24.8(7:34) 204
  trail running3 3:03:37 19.17(9:35) 30.85(5:57) 179
  Exercises1 10:00
  Total8 6:21:08 34.58 55.65 383
  [1-5]8 6:15:30
averages - sleep:10 weight:64.7lbs

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Monday Jun 11, 2018 #

11 AM

paved running 52:19 intensity: (48 @0) + (47:18 @1) + (3:49 @2) + (24 @3) 3.72 mi (14:04 / mi) +72m 13:16 / mi
ahr:91 max:108 shoes: Saucony Kinvara TR

with Judy
6 PM

paved running 37:23 intensity: (18 @0) + (1:01 @1) + (47 @2) + (35:17 @3) 3.67 mi (10:11 / mi) +36m 9:53 / mi
ahr:119 max:129 shoes: Saucony Kinvara TR

with Sam & Sofie

Sunday Jun 10, 2018 #

Exercises 10:00 [3]

30situps,15pushups,25hamballs,40heeldrops

Saturday Jun 9, 2018 #

8 AM

trail running 33:33 intensity: (3:03 @0) + (31 @1) + (39 @2) + (26:42 @3) + (7 @4) + (2:31 @5) 3.2 mi (10:29 / mi) +25m 10:14 / mi
ahr:123 max:173 shoes: Saucony Kinvara TR

Run with Sam along the Gula Stigin to the river and to the park
Both upper quads still sore, and left knee still hurts. So slow start, but after 10 minutes or so, either it warms up or the endorphins hit home, and I run pain free.
9 AM

trail running race 38:01 intensity: (3:43 @1) + (20:04 @2) + (14:14 @3) 3.12 mi (12:11 / mi) +5m 12:07 / mi
ahr:105 max:116 weight:63.4lbs shoes: Saucony Kinvara TR

Five Km. park series race, with Judy.
Running this hard would have been a bad idea, so I was fine with a slow run along the river in the shade and a loop around a field.
Sam and Ross racing, Sofie spectating.

Friday Jun 8, 2018 #

Event: Boston Sprint Camp
 
5 PM

paved running 1:09:16 intensity: (54 @0) + (25:04 @1) + (10:00 @2) + (33:18 @3) 5.76 mi (12:02 / mi) +68m 11:36 / mi
ahr:104 max:123 weight:66.1lbs shoes: Saucony Kinvara TR

Thursday Jun 7, 2018 #

4 PM

paved running 28:33 intensity: (19 @0) + (11:02 @1) + (14:28 @2) + (2:44 @3) 2.26 mi (12:38 / mi) +28m 12:10 / mi
ahr:101 max:118 shoes: Saucony Kinvara TR

Wednesday Jun 6, 2018 #

Event: Ekeby Loppet
 
10 AM

trail running race 1:52:03 intensity: (16 @0) + (11 @1) + (2 @2) + (1:10:59 @3) + (31:36 @4) + (8:59 @5) 12.85 mi (8:43 / mi) +149m 8:25 / mi
ahr:135 max:152 slept:10.0 shoes: Saucony Kinvara TR

Sam proposed we do this together a while back, a way to acclimate quickly I guess. Nine minute miles was my proposal of a goal pace. Along a rail trail for the first few miles, and then some wide and then quite technical (roots, no rocks) trails. i was a bit concerned of the pace for the first miles, but Sam pointed out the technical trails would be slower, and she was right, we were over 9 minutes per mile in the narrow technical trails.
I was able to keep a good pace to the end, and we finished strong.
Apparently, this is a race for the young, as I think I may have been the oldest entrant.
http://www.marathon.se/racetimer?v=/sv/race/show/4...
It was a hard effort, pretty stiff for the rest of the day.




C • Your young!!! 1

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