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Training Log Archive: Herbz

In the 31 days ending Aug 31, 2021:

activity # timemileskm+m
  trail/fell running11 7:40:55 47.99(9:36) 77.24(5:58) 1543
   ◪5 6:55:00 26.62(15:35) 42.84(9:41) 104458 /72c80%
  X training 2 3:30:33 4.77 7.68 691
  S+C2 1:29:43
  Road Run2 1:17:33 7.7(10:05) 12.39(6:16) 64
  Track running 1 26:01 3.78(6:53) 6.09(4:16)
  Total21 21:19:45 90.87 146.23 334258 /72c80%
  [1-5]21 19:49:29

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Tuesday Aug 31, 2021 #

3 PM

trail/fell running 1:04:20 intensity: (18 @1) + (25:15 @2) + (37:34 @3) + (1:13 @4) 11.39 km (5:39 / km) +93m 5:26 / km
ahr:157 max:179 shoes: Scott supertrac ultra RC

Round Ennerdale with Sunley.

Monday Aug 30, 2021 #

Note

I think most of my issues over the last 3 races were due to how different the terrain in the boden / luleå area is to central Sweden and the Stockholm area. I thought I had run on a fairly wide variety of stuff but me along with most of the swedes competing found it a bit of a shock which lead to generally slow times especially on the middle area. It took me 1 training and 2 races to get the hang of it and by that point it was too late. Luckily for me everything else is in central Sweden so it’s easier to do training camps before hand and suits me better. Travelling back today plus first week of school so this week will be easy. May go to the Swedish long championship at the end of September but it’s very dependent on the corona situation and if I have the time.
C • Great to see you 4

Sunday Aug 29, 2021 #

9 AM

◪ long 1:55:47 intensity: (3:11 @1) + (1:30:59 @2) + (21:37 @3) ***** 11.27 km (10:17 / km) +321m 9:00 / km
ahr:146 max:170 spiked:17/19c (injured) shoes: Icebug spirit 7 olx

Swedish masters relay M20 leg 1. Injured knee plus my legs were just a mess anyway meant I got shat out the back of the lead group after 1 control and just ended up dragging myself round the whole thing solo about an hour off the leaders. Perked up a bit after the run through and managed to overtake someone because they made a mistake but that was as good as it got. In the end a lot of people retired / miss punched so we ended up 32/51. Filip ran really well on second leg and got us some places but the guy on last ran a similar time to me. Far from the top 10 we were aiming for and it was primarily my fault but it is what it is.

Saturday Aug 28, 2021 #

2 PM

◪ race 55:44 intensity: (12 @0) + (2:25 @1) + (8:15 @2) + (17:41 @3) + (15:13 @4) + (11:58 @5) ***** 5.56 km (10:01 / km) +103m 9:11 / km
ahr:169 max:200 spiked:8/11c shoes: Icebug spirit 7 olx

Swedish masters C final 11th. Mediocre run. Map was dodgy in the second half of the course which is not ideal when I’m already struggling. 2 big misses and a few scrappy ones but not as far off the pace as yesterday. Certainly not an embarrassing result.

trail/fell running warm up/down 10:00 [2] 1.5 km (6:40 / km) +70m 5:24 / km
shoes: Icebug spirit 7 olx

Friday Aug 27, 2021 #

8 AM

trail/fell running warm up/down 11:00 [2] 1.6 km (6:52 / km) +70m 5:38 / km
shoes: Icebug spirit 7 olx

9 AM

◪ race 1:01:43 intensity: (2 @0) + (21 @1) + (20:52 @2) + (34:59 @3) + (5:28 @4) + (1 @5) ***** 6.16 km (10:01 / km) +148m 8:56 / km
ahr:159 max:185 spiked:7/15c shoes: Icebug spirit 7 olx

Swedish masters heat. Was all good up to 7 then absolutely spooned 11 and 13 plus some other scrappy mistakes and lost about 20 mins just being inept. Probably the worst navigation I’ve done this year. Disappointed but trying not to think too much about it and focusing on tomorrow.

Thursday Aug 26, 2021 #

10 AM

◪ 1:13:40 intensity: (21 @0) + (14:39 @1) + (55:37 @2) + (3:03 @3) ***** 5.41 km (13:38 / km) +223m 11:18 / km
ahr:134 max:170 shoes: Icebug spirit 7 olx

Training before sm heat tomorrow

Wednesday Aug 25, 2021 #

8 AM

trail/fell running hills 57:53 intensity: (15 @0) + (36 @1) + (31:16 @2) + (25:10 @3) + (36 @4) 9.02 km (6:25 / km) +252m 5:38 / km
ahr:153 max:179 shoes: Scott supertrac ultra RC

Långpass with some hills. Was with Uppsala gymnasium but everyone ran together for about 4K then it split up and I ran with Olle.

Tuesday Aug 24, 2021 #

10 AM

Road Run intervals 22:16 intensity: (16 @0) + (2:09 @1) + (19:31 @2) + (20 @3) 2.97 km (7:30 / km) +6m 7:26 / km
ahr:135 max:158 shoes: Scott supertrac ultra RC

Not sure how to describe what I did so

Road Run warm up/down 24:05 intensity: (1:20 @1) + (21:32 @2) + (1:13 @3) 3.4 km (7:05 / km)
ahr:140 max:160 shoes: Scott supertrac ultra RC

Saturday Aug 21, 2021 #

7 PM

trail/fell running warm up/down 10:29 intensity: (58 @0) + (3:36 @1) + (2:18 @2) + (3:37 @3) 1.55 km (6:45 / km) +7m 6:36 / km
ahr:133 max:160 shoes: Icebug spirit 7 olx

9 PM

◪ race (Jukola leg 1 ) 1:48:06 intensity: (20 @0) + (5:36 @1) + (1:31 @2) + (25:20 @3) + (39:50 @4) + (35:29 @5) **** 14.45 km (7:29 / km) +249m 6:53 / km
ahr:176 max:194 spiked:26/27c shoes: Icebug spirit 7 olx

Apart from a mistake on the first control it was a clean run and I was very pleased with my pace and the positions I gained. Considering night o isn’t normally my strong point the navigation was good. First Jukola definitely lived up to expectations it’s definitely the best atmosphere of any o event. Hopefully the one next year doesn’t get pushed back this late again because it was COLD.

Friday Aug 20, 2021 #

Event: Napapiiri-Jukola 2021
 

Tuesday Aug 17, 2021 #

10 AM

X training (Sea kayaking) 1:33:55 intensity: (1:18:15 @0) + (15:40 @1) 7.68 km (4.9 kph) +26m
ahr:94 max:115

Have been taking it easy the last few days as part of the pre-Jukola taper, I’ve done some long walks but not really into logging walking. The sea was very nice

Saturday Aug 14, 2021 #

12 PM

trail/fell running 1:04:39 intensity: (19 @0) + (3:37 @1) + (11:14 @2) + (23:43 @3) + (19:41 @4) + (6:05 @5) 9.61 km (6:43 / km) +354m 5:41 / km
ahr:163 max:195 shoes: Scott supertrac ultra RC

With oscar

Friday Aug 13, 2021 #

9 AM

trail/fell running 54:35 intensity: (7 @1) + (19:31 @2) + (31:38 @3) + (3:19 @4) 9.15 km (5:58 / km) +97m 5:40 / km
ahr:159 max:180 shoes: Scott supertrac ultra RC

Tour of some forests with Ewan.

Wednesday Aug 11, 2021 #

10 AM

trail/fell running 58:23 intensity: (2:00 @1) + (29:22 @2) + (19:55 @3) + (6:29 @4) + (37 @5) 8.77 km (6:39 / km) +301m 5:41 / km
ahr:155 max:187 shoes: Scott supertrac ultra RC

Ling fell with Dan, legs pretty tired from yesterday but still nice.

Tuesday Aug 10, 2021 #

6 PM

Track running warm up/down 5:42 intensity: (9 @0) + (7 @1) + (5:26 @2) 1.23 km (4:38 / km)
ahr:136 max:145 shoes: Nike Zoom Fly 3

Track running intervals 20:19 intensity: (56 @1) + (13:22 @2) + (6:01 @3) 4.86 km (4:11 / km)
ahr:144 max:165 shoes: Nike Zoom Fly 3

4*600m [200 float] + 4*200m [200 float]
Nice to run on a track for a change, legs feeling pretty good right now and seemed to be producing some good splits.


A bit frustrating that I’ve not even made it on the JIRCS team this year when I’m finally getting back into shape after quite a ropey first half of the year. On the plus side Täby first team at Jukola is a more interesting thing to look forward to and everything seems to be going in the right direction for it to happen. Hopefully I haven’t forgotten how to orienteer completely or night O in Lapland could be a bit spicy.

trail/fell running warm up/down 9:21 intensity: (3:24 @2) + (5:37 @3) + (20 @4) 1.56 km (6:01 / km)
ahr:159 max:183

Bare foot warm down on the grass

Monday Aug 9, 2021 #

1 PM

X training 1:56:38 intensity: (1:25 @0) + (11:12 @1) + (1:06:17 @2) + (36:21 @3) + (1:23 @4) +666m
ahr:146 max:181 shoes: Vitoria carbon pro 30th annive

Road biking with Sunley

Sunday Aug 8, 2021 #

11 AM

Road Run warm up/down 8:39 intensity: (9 @0) + (5 @1) + (8:25 @2) 1.48 km (5:52 / km) +21m 5:28 / km
ahr:141 max:152 shoes: Nike Zoom Fly 3

Road Run intervals 18:01 intensity: (22 @1) + (13:27 @2) + (4:12 @3) 3.7 km (4:52 / km) +31m 4:41 / km
ahr:148 max:172 shoes: Nike Zoom Fly 3

The half pyramid. Felt better than last time. I definitely need new road shoes.

Road Run warm up/down 4:32 intensity: (29 @2) + (3:52 @3) + (11 @4) 0.84 km (5:24 / km) +6m 5:13 / km
ahr:163 max:177 shoes: Nike Zoom Fly 3

Friday Aug 6, 2021 #

4 PM

S+C 29:43 intensity: (7:19 @0) + (17:30 @1) + (4:54 @2)
ahr:111 max:138

Focus on core and stability. Some glute and quad strength too.

Thursday Aug 5, 2021 #

4 PM

trail/fell running 40:24 intensity: (10 @0) + (3:02 @1) + (11:08 @2) + (25:56 @3) + (8 @4) 6.87 km (5:53 / km) +124m 5:24 / km
ahr:154 max:175 shoes: Scott supertrac ultra RC

Rainy day so not much else to do

Tuesday Aug 3, 2021 #

6 AM

S+C 1:00:00 [2]

Strength and conditioning session. Focussed on core, back , groin, glutes.

Sunday Aug 1, 2021 #

1 PM

trail/fell running long 1:19:51 intensity: (6 @0) + (12 @1) + (22:30 @2) + (54:22 @3) + (2:41 @4) 16.21 km (4:55 / km) +177m 4:40 / km
ahr:158 max:183 shoes: Nike Zoom Fly 3

Solo at Ennerdale

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