Training Archive: ggIn the 30 days ending 2007-11-30:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Cycling warm up/down 10:00 [2]2 km (5:00 / km) | |
| Strength and conditioning 1:15:19 [1] | |
| Road/track running 1:51:28 [3]20 km (5:34 / km) | |
| ahr:124 max:148 | ||
| Run round Stockholm City and Kungsholmen with Emil. Was supposed to meet Holmberg and Hultgren too, but they disappeared without trace....
Calf felt a bit sore on the harder surface stuff, but the pace was ok for it really. Stomach wasn't too great though | ||
Thursday Nov 29 | ||
| Trail/terrain running 1:07:56 [3]10 km (6:48 / km) | |
| ahr:130 max:153 | ||
| Hanging controls Lill-Jansskogen. Original calf injury feels great, but both my calves have small other problems, probably from all the calf 'strengthening' I have been doing. Hmmm. | ||
| Cycling 12:35 [2]3 km (4:12 / km) | |
| Cycling to shops on Lidingo. Rear tyre wore through and inner tube popped out. Dammit. Had to be rescued by Emil, ran out of time to do anything training wise, and hitched a lift home from club training where I did nothing except get some free food. Will have to go and rescue bike from where I left it tomorrow. | ||
| Strength and conditioning 20:00 [1] | |
| Some work on fitball and core before bed. | ||
Wednesday Nov 28 | ||
| Note | |
| (rest day) | ||
| Lovely rest day. Spent half the day waiting in offices in Stockholm for Swedish lessons and Social Securiry. | ||
Tuesday Nov 27 | ||
| Trail/terrain running 1:07:00 [2]12 km (5:35 / km) | |
| ahr:126 max:150 | ||
| Gentle run around Djurgarden with Emil, about half in terrain. | ||
| Cycling 27:03 [3]8.5 km (3:11 / km) | |
| ahr:131 max:157 | ||
| Cycle to gym via Gerisale. | ||
| Road/track running warm up/down 28:00 [2]4.5 km (6:13 / km) | |
| ahr:122 max:138 | ||
| At Boson indoor track | ||
| Road/track running intervals 28:17 [5]6 km (4:43 / km) | |
| ahr:158 max:179 | ||
| Intervals on indoor track at Boson with IFK Lidingo. Started with group of boys, then decided to push a little more on my own. Felt so amazing to run fast again after so long! :) Could only do 2 sets though, not 3 as calf started to get sore - really worked it hard today, will have to rest it tomorrow.
200m 0.36 400m 1.15 600m 1.54 800m 2.33 1000m 3.16 200m 0.33 400m 1.08 600m 1.48 800m 2.32 1000m 3.18 60 seconds rest between each | ||
| Cycling 27:47 [3]7.5 km (3:42 / km) | |
| ahr:136 max:163 | ||
| Cycle home - very slowly. | ||
Monday Nov 26 | ||
| Cycling 25:50 [2]8.5 km (3:02 / km) | |
| ahr:127 max:155 | ||
| To gym via bank | ||
| Strength and conditioning 1:07:25 [1] | |
| ahr:102 max:141 | ||
| Cycling 36:38 [2]10 km (3:40 / km) | |
| ahr:122 max:145 | ||
| Cycling home aimlessly, bit of a longer way. Exploring a bit I guess | ||
Sunday Nov 25 | ||
| Cycling 38:44 [3]12 km (3:14 / km) | |
| ahr:131 max:158 | ||
| Cycle to Enebyberg | ||
| Orienteering intervals 47:07 [4]6 km (7:51 / km) | |
| ahr:141 max:163 | ||
| 5 times 1km o-intervals in Enebyberg. Quite a nice forest, there was a bit of snow which made it a bit slippy for my trainers, and it was all sort of melting so I got cold wet feet. Fairly detailed, but lots of paths. Will put the map on my website. Legs felt great | ||
| Cycling 37:42 [3]12 km (3:08 / km) | |
| ahr:137 max:162 | ||
| Cycling home, feeling a bit tired, and slightly de-hydrated (forgot to drink anything this morning - oops) | ||
Saturday Nov 24 | ||
| Orienteering 1:42:09 [3]**** 14 km (7:18 / km) | |
| ahr:135 max:159 | ||
| Really nice long run with a map in Ågersta with Emil and Petter. I was doing all the navigation which suited me fine. It was a perfect training for me, with pretty intricate terrain and 1:15,000 map. Beautiful day, just below freezing but amazing sunshine, a dusting of frost on the ground, and a lovely forest to run in. Perfect. Calves felt really good too. | ||
Friday Nov 23 | ||
| Cycling 22:51 [2]7.5 km (3:03 / km) | |
| ahr:128 max:150 | ||
| Cycle to gym | ||
| Swimming intervals 41:50 [4]1.5 km (27:53 / km) | |
| ahr:131 max:164 | ||
| 'Intervals' in the pool. This week i did 3 sets of easy 10 lenghts (4.40) medium 10 lengths (4.10), hard 10 lengths (3.40), with 10 easy to finish. Total 100.
4.42, 4.08, 3.37 4.36, 4.10, 3.36 4.39, 4.10, 3.37 4.37 | ||
| Strength and conditioning 1:06:23 [1] | |
| Cycling 23:00 [3]7.5 km (3:04 / km) | |
| ahr:134 max:158 | ||
| Cycling home. Hard work | ||
Thursday Nov 22 | ||
| Cycling 1:25:11 [4]25.7 km (3:19 / km) | |
| ahr:139 max:162 | ||
| Biking around Lidingö - To Gåshaga and back. Left calf was really sore this morning, felt fine while cycling though. Legs really tired today, was thinking about some hill intervals but legs too tired. Still pushed pretty hard on hills etc, and tried to keep the pace up.
Legs feel like jelly now. http://www.gmap-pedometer.com/?r=1465242 | ||
Wednesday Nov 21 | ||
| Trail/terrain running 1:21:05 [2]14 km (5:48 / km) | |
| ahr:123 max:156 | ||
| Nice easy run with Holmberg and Lauri round Lil-Jansskogen
Calf a little bit sore for last couple of minutes, but felt pretty good apart from that | ||
| Cycling 20:18 [4]7.5 km (2:42 / km) | |
| ahr:148 max:168 | ||
| Cycling to gym | ||
| Strength and conditioning 1:09:59 [1] | |
| Cycling 26:17 [2]7.5 km (3:30 / km) | |
| ahr:126 max:154 | ||
| Cycle home | ||
Tuesday Nov 20 | ||
| Note | |
| am visit to physio, pm was going for a long bike ride but had to help emil carry some sofas around instead.... | ||
| Cycling 25:00 [2]7 km (3:34 / km) | |
| ahr:121 max:139 | ||
| On indoor bike - boring and sweaty | ||
| Road/track running 16:22 [2]3 km (5:27 / km) | |
| ahr:119 max:125 | ||
| Jogging round indoor track | ||
Monday Nov 19 | ||
| Cycling 20:12 [4]7.5 km (2:42 / km) | |
| ahr:147 max:166 | ||
| new pb to the gym | ||
| Strength and conditioning 1:07:33 [1] | |
| ahr:101 max:142 | ||
| Cycling 23:14 [3]7.5 km (3:06 / km) | |
| ahr:132 max:157 | ||
| Bike home | ||
| Trail/terrain running 52:36 [2]11 km (4:47 / km) | |
| ahr:134 max:158 | ||
| Running round lit trails from home. | ||
Sunday Nov 18 | ||
| Note | |
| (rest day) | ||
| C • mmm 2 | ||
Saturday Nov 17 | ||
| Badminton 1:15:00 [1] | |
| ahr:91 max:120 | ||
| Badminton | ||
| Orienteering 57:08 [2]9 km (6:21 / km) | |
| ahr:130 max:160 | ||
| Spiken Trophy, annual club silly race, pretty good fun, followed by year party. | ||
Friday Nov 16 | ||
| Trail/terrain running 12:06 [2]1.5 km (8:04 / km) | |
| ahr:125 max:149 | ||
| Little jog | ||
| Cycling 44:45 [3]12 km (3:44 / km) | |
| ahr:133 max:154 | ||
| Cycling to gym via Sodergarn | ||
| Swimming intervals 40:02 [4]1.5 km (26:41 / km) | |
| ahr:132 max:168 | ||
| Intervals in the pool
20 lengths warm up (9.38) 5 * 10 length intervals with 2 lengths recovery (1.10) times - 3.38, 3.38, 3.36, 3.39, 3.39 10 lengths warm down (4.37) Total 90 lengths | ||
| Strength and conditioning 55:21 [1] | |
| Cycling 24:55 [3]7.5 km (3:19 / km) | |
| Cycling home | ||
Thursday Nov 15 | ||
| Trail/terrain running 1:00:29 [2]8 km (7:34 / km) | |
| ahr:114 max:143 | ||
| First run back after calf problems, took it real easy. Whole leg felt a bit stiff, but pretty good in general | ||
Wednesday Nov 14 | ||
| Cycling 1:23:00 [2]20 km (4:09 / km) | |
| ahr:117 max:150 (injured) | ||
| Various cycling, to and from gym and kansliet and bank etc... | ||
| Strength and conditioning 1:08:00 [1] | |
| ahr:102 max:137 | ||
Tuesday Nov 13 | ||
| Cycling 1:35:31 [3]30 km (3:11 / km) | |
| ahr:125 max:159 (injured) | ||
| Cycled north out of Stockholm, just exploring. Snowing all morning, but not much settling. It got really strong after about an hour. | ||
| Aquajogging intervals 50:29 [4]1 km (50:29 / km) | |
| ahr:131 max:168 | ||
| 30 times 45/15s with Fredrik
Really got my heart rate up towards the end 10min wu, 10min wd | ||
Monday Nov 12 | ||
| Cycling 21:23 [4]7.5 km (2:51 / km) | |
| ahr:143 max:161 (injured) | ||
| Cycle to gym. New pb | ||
| Strength and conditioning 1:15:00 [1] | |
| ahr:100 max:130 | ||
| Cycling 20:51 [4]7.5 km (2:47 / km) | |
| ahr:142 max:169 | ||
| Cycle home. New pb | ||
| Cycling hills 39:35 [5]12 km (3:18 / km) | |
| ahr:138 max:173 | ||
| Hill sprints, 10 min warm up
6 times hill (first one bit shorter) - 64, 91, 88, 87, 89, 87 Recovery rolling down hill (70-75 secs) Legs really screwed, heart and lungs fine, but couldn't get any more out of legs today. First ever intervals on a real bike (I think). 12min warm down | ||
Sunday Nov 11 | ||
| Note | |
| (rest day) | ||
| Didn't leave the flat, sat on the couch and mostly watched Prison Break.
Good day Legs a bit screwed from friday and gig | ||
Saturday Nov 10 | ||
| Cycling 24:38 [3]7.5 km (3:17 / km) | |
| ahr:138 max:157 (injured) | ||
| Was so cold this morning, it took 15 minutes before my bike would change gear.... | ||
| Aquajogging 57:37 [2]1 km (57:37 / km) | |
| ahr:114 max:124 | ||
| With Fredrik Lowengren. Much easier while chatting. | ||
| Cycling 36:19 [3]11 km (3:18 / km) | |
| ahr:131 max:157 | ||
| Cycling home a different route | ||
| Note | |
| Kaiser Chiefs good :) | ||
Friday Nov 9 | ||
| Cycling 23:07 [3]7.5 km (3:05 / km) | |
| ahr:134 max:158 (injured) | ||
| Cycle to gym | ||
| Strength and conditioning 1:18:14 [1] | |
| ahr:100 max:137 (injured) | ||
| Strength session with lots of physio exercises as well. Both calves are pretty sore, especially the left (good) one. Think I have just been working them hard. | ||
| Cycling 23:54 [3]7.5 km (3:11 / km) | |
| ahr:129 max:158 (injured) | ||
| Cycling home | ||
| Cycling 44:23 [4]12 km (3:42 / km) | |
| ahr:139 max:162 (injured) | ||
| Bike round Lill-Jansskogen, just to get out of the flat.
Went into town to open a bank account, but forgot to take anything useful like ID.... muppet. Picked up my Kaiser Chiefs tickets though :) | ||
Thursday Nov 8 | ||
| Cycling 21:42 [4]7.5 km (2:54 / km) | |
| ahr:142 max:161 (injured) | ||
| Cycling to physio - she says I can start running agian next week :) | ||
| Cycling 26:21 [3]7.5 km (3:31 / km) | |
| ahr:127 max:157 (injured) | ||
| Lazy cycle home | ||
Wednesday Nov 7 | ||
| Cycling 23:00 [2]5.2 km (4:25 / km) | |
| ahr:124 max:145 (injured) | ||
| Cycling to office. Tried to cycle as slowly as possible to avoid getting sweaty, but its tricky when there is a big hill in the way.... | ||
| Cycling 12:30 [3]4 km (3:08 / km) | |
| (injured) | ||
| Cycle to gym | ||
| Note | |
| Went surveying for a few hours while it was light (and not toooo cold) today. | ||
| Strength and conditioning 45:00 [1] | |
| ahr:108 (injured) | ||
| Liba style strength training, plus some core, abs and me specific exercises (from various physios) | ||
| Aquajogging 6:00 [3]0.15 km (40:00 / km) | |
| ahr:118 max:129 (injured) | ||
| Hmm, got a bit bored and was a bit tired after gym. | ||
| Swimming 10:00 [2]0.3 km (33:20 / km) | |
| ahr:114 max:128 (injured) | ||
| Bit of a cool down for the gym stuff, triceps feeling a bit sore. Nice sauna too | ||
| Cycling 27:00 [3]8 km (3:22 / km) | |
| ahr:133 max:159 (injured) | ||
| Cycling home | ||
Tuesday Nov 6 | ||
| Cycling 1:40:00 [4]26 km (3:51 / km) | |
| ahr:143 max:167 (injured) | ||
| Exploring southern part of Lidingö. Working pretty hard, and really undulating. Lots of short climbs, got heart rate pretty high.
Can't feel any pain in calf any more. | ||
Monday Nov 5 | ||
| Cycling 22:00 [3]7.5 km (2:56 / km) | |
| ahr:139 max:161 (injured) | ||
| Cycling to Bosön. | ||
| Strength and conditioning 50:00 [1] | |
| ahr:94 max:134 | ||
| Starting my strength training proper today, doing some Olympic lifting, free weights and some core and abs stuff. Feel a little bit pathetic compared to most of the guys there lifting about 4 times as much but hey. | ||
| C • ditto 2 | ||
| Cycling 29:00 [3]8.5 km (3:25 / km) | |
| ahr:133 max:154 | ||
| Cycled home slightly longer way on cycle paths rather than roads cos it were dark and i were scared of cars. Legs pretty tired if cycling after weekend and strength training today.
I was thinking that it is a nice coincidence that I am super-motivated to train at exactly the same time as being injured, otherwise all this cross training would be a cock and I before I would probably just have sat on the sofa and got fat(ter) watching tv... | ||
Sunday Nov 4 | ||
| Cycling 1:39:00 [3]39 km (2:32 / km) | |
| ahr:131 max:154 (injured) | ||
| Same route as friday, in reverse. Didn't get lost or hesitate about route, so a little bit quicker. I like cycling. Especially in the Peak District in the sun. | ||
| Strength and conditioning 10:00 [1] | |
Saturday Nov 3 | ||
| Cycling 1:23:00 [3]24 km (3:28 / km) | |
| ahr:126 max:164 (injured) | ||
| Much tougher route up some really rough paths over the peaks, then back along the road to get some speed up. | ||
| Strength and conditioning 16:00 [1] | |
Friday Nov 2 | ||
| Cycling 1:42:00 [3]39 km (2:37 / km) | |
| ahr:131 max:158 (injured) | ||
| Cycled round all the reservoirs, about 50% on roads, 50% on gravelled tracks of various descriptions. Undulating rather than hilly. Borrowed Dave Peel's bike which puts mine to shame, but probably also cost 100 times as much. | ||
| Strength and conditioning 20:00 [1] | |
| Note | |
| Great Britain Inaugaural Squad weekend in the Peak District. Beautiful weather. Nice to see the whole squad including juniors. Shame I couldn't do any running.
I won the 'best improver' award for 2007 for my consistent results this year. | ||
Thursday Nov 1 | ||
| Note | |
| (injured) (rest day) | ||
| Spent most of the day on OCAD, but ventured out to the physio and spent an hour with her. Was pretty good, calf does feel much better, and worked it fairly hard today. Got lots of fun new exercises to do. | ||