Training Archive: ggIn the 7 days ending 2008-05-11:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday May 11 | ||
| Note | |
| Turns out the guy who spanked me yesterday has a half marathon time under 64 and is the best Swede ever on Lidingoloppet 30km... | ||
| C • Mustafa Mohammed? 9 | ||
| Cycling 23:00 [2] 6.5 km (3:32 / km) | |
| Cycling to club bbq | ||
| Trail/terrain running warm up/down 31:30 [3] 5.5 km (5:44 / km) | |
| shoes: Integrators | ||
| Orienteering race 32:23 [5]*** 6 km (5:24 / km) | |
| ahr:172 max:180 spiked:12/17c | ||
| Roslagshelg middle distance. Pretty nice terrain about an hour north of Stockholm. Legs screwed from yesterday, nice blood blister under toe. Decided to try and push as hard as possible. Another scorcher of a day. Felt ok on the warm up, and legs felt good for about 10 minutes. Then it was a bit of a struggle. Didn't help that I was throwing away seconds all over the place. One 30+ second mistake, but at least 5 other places I lost 5-15 seconds. Not good enough, even at the end of 2 hard training weeks. Finished 2 minutes behind Fredrik Lowengren dammit. At least I beat all the other boys in the club.
Results here http://www.svenskidrott.se/Downloads/44101/docs/st... | ||
Saturday May 10 | ||
| Cycling 1:00:00 [2] 18 km (3:20 / km) | |
| Cycling to race and back | ||
| Trail/terrain running warm up/down 30:00 [3] 6 km (5:00 / km) | |
| ahr:133 max:170 shoes: Blue Saucony Triumphs | ||
| Long warm up round some of the course, with extended strides.
Tried to warm down properly, but stomach was properly screwed. Could only manage 5 minutes, then had to sit in Portaloo for 10 minutes.... Something a bit funny going on with my stomach right now, thats 3 times in a month that I've had problems.... | ||
| Trail/terrain running race 42:24 [5] 12 km (3:32 / km) vdot: 60.8 | |
| ahr:176 max:183 shoes: Blue Saucony Triumphs | ||
| SpringCross - cross country race round Djurgarden, a nice park north of Stockholm City Centre. Weather was beautiful, upside of 25 degrees in the heat of the day. Quite a big race - 2000 people running in the various categories. I ran the 12km and came 3rd, which sounds ok until you realise how I ran the race. I decided that there weren't going to be any 'good' runners, so I decided to run at the front from the start, with whoever was leading. Unfortunately for me, the guy at the front started fast. Really fast. My goal was to run 3.30 mins/km on average, with a target of 42mins. We ran the first (hilly) km in 3.05. Hmmm. Oh well. Second km was 3.23 (although I'm not convinced by the actual distances accuracy wise). Went through 3km in 9.46 and 4km in 12.59. Ouch. Then I realised he was a bit too fast for me and I died. The planned even split went out of the window - 20.21 for the first 6km lap, 22.03 for the second lap. I ran in 2nd place until about 4km, when a guy who started more sensibly came past, and I had nothing to give. Then it was just a case of hanging on. That is possibly the most painful way to run a race - 4km at maximum, then 8km in lactic agony. Kept in front of everybody else.
Splits here (some estimated - missed a couple of markers) 3.05 3.23 3.18 3.13 3.50 3.31 3.27 3.44 3.39 3.26 4.02 3.42 Stomach felt a bit dodgy last few km, but calf held up great. Result list here News article here Race course here (two laps of) | ||
| Note | |
| After the race, cycled over to Lidingo Ultra 50km, spent 3 hours taking down arena in blazing heat - absolutely screwed now. Dehyrdated, legs tired, knackered. | ||
Friday May 9 | ||
| Trail/terrain running 26:00 [2] 3.5 km (7:26 / km) | |
| shoes: Blue Saucony Triumphs | ||
| Little morning jog with mum | ||
Thursday May 8 | ||
| Trail/terrain running 56:00 [2] 7.5 km (7:28 / km) | |
| shoes: Asics terrain shoes | ||
| Easy run with mother | ||
| Strength and conditioning 20:00 [1] | |
| Few exercises and some core stuff | ||
| Cycling 20:00 [0] 6 km (3:20 / km) | |
| school and back | ||
| Trail/terrain running warm up/down 56:33 [2] 7 km (8:05 / km) | |
| ahr:122 shoes: Asics terrain shoes | ||
| Jogging to clubhouse, then to Sodergarn for intervals. Rest between intervals, then jogging back to clubhouse | ||
| Trail/terrain running intervals 32:06 [4] 6 km (5:21 / km) | |
| ahr:155 max:169 shoes: Asics terrain shoes | ||
| Terrain intervals, 3 times 2km. First one fairly easy, then getting harder.
11.09, 10.40, 10.17 | ||
Wednesday May 7 | ||
| Trail/terrain running 32:00 [2] 5 km (6:24 / km) | |
| ahr:132 max:151 shoes: Asics terrain shoes | ||
| Easy early morning jog with Emil round the garden | ||
| C • Just how big is your garden... 4 | ||
| Cycling 20:00 [0] 6 km (3:20 / km) | |
| To school and back, stomach is a bit dodgy today - too much steak? Stomach not used to so much meat now i live in scandi-land.... | ||
| Trail/terrain running warm up/down 20:30 [3] 4 km (5:08 / km) | |
| shoes: Blue Saucony Triumphs | ||
| Long warm up with strides | ||
| Orienteering race 15:06 [5]***** 4.31 km (3:30 / km) | |
| ahr:170 max:179 spiked:15/17c shoes: Innov8s | ||
| District Sprint Champs. Stomach was dodgy before, but after a quick wildy on the warm up felt much better. Tricky course, good route choices and nice mix of urban and forest. 7 controls in view of arena was cool. Won by 5 seconds with a scrappy but ok run. | ||
| Trail/terrain running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| ahr:125 max:126 shoes: Blue Saucony Triumphs | ||
| Jogging after with Andrew | ||
Tuesday May 6 | ||
| Trail/terrain running 46:30 [3] 10.5 km (4:26 / km) | |
| ahr:138 max:157 shoes: Asics terrain shoes | ||
| Steady run round 10km trail followed by... | ||
| Strength and conditioning 30:00 [1] | |
| In the gym doing exercises and core stuff. Left hammy still a bit weak, but calf feels really good | ||
| Trail/terrain running warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
| shoes: Integrators | ||
| Orienteering 1:07:56 [3]***** 8 km (8:30 / km) | |
| ahr:138 max:156 shoes: Integrators | ||
| Really really long line-o in Domarudden. I found it really hard, and came off the line quite a lot. Once I jumped ahead about a km and made a massive parallel error and ran up the wrong hill. Fun training though.
Had a barbecue afterwards with club people by the lake. Ate too much steak. Mmmm steak. | ||
| Cycling 20:00 [0] 6 km (3:20 / km) | |
| To school and back | ||
Monday May 5 | ||
| Note | |
| (rest day) | ||
| Rest :) | ||
| Cycling 20:00 [0] 6 km (3:20 / km) | |
| To school and back | ||
| C • DxDeluxe 2 | ||