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Training Log Archive: slauenstein

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  running6 3:25:20 19.53(10:31) 31.43(6:32) 302
  skate skiing1 1:02:34 6.32(9:54) 10.17(6:09) 121
  Orienteering1 59:01 2.56(23:05) 4.12(14:20) 120
  strength3 44:36
  indoor bike (hometrainer)1 40:22
  yoga1 23:00
  feet and ankle strength1 11:25
  Total10 7:26:18 28.41 45.72 543

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Sunday Nov 26, 2017 #

10 AM

running 1:09:20 [2] 11.11 km (6:14 / km) +114m 5:56 / km

A really wonderful and diverse run from Sam's house through some scandi type woods, along the lake, up a ski hill, over a swamp on a boardwalk and then back on a busy road. Really had it all on this run. Felt strong today, nice feeling. For the first 10min I had Sam as lovely company, too bad she couldn't come further, but that would be a lot to ask 8 weeks after giving birth.
Sam and Ross are doing a great job adjusting to their new lifestyle as parents. Sofie has not been the easiest, especially the first 6 weeks, but I believe that things are going to get much better soon. She already seems to do a lot of things like falling asleep on her own from time to time, staying in her bouncy chair and watching us and hanging out in restaurants pretty well. She just need to figure out that night-time is for sleeping and everyone will feel much better. Glad I got to visit them at such a fragile and yet also exciting time. Makes me feel like I know Sofie a bit, but she will be very different the next time I see her...

Saturday Nov 25, 2017 #

8 AM

yoga 23:00 [1]

Woke up on my own with unfortunately back pain from the bed I am sleeping in, so I decided to do a yoga session to loosen up. It felt good, even though I was at about 40% of my normal range of motion. In the end I think it worked and my back was fine for the rest of the day.
10 AM

running 43:00 intensity: (22:00 @2) + (21:00 @3) 6.99 km (6:09 / km) +55m 5:55 / km

Running a loop with Sam at first and then the same loop again alone. Decided to push the pace a bit on the 2nd loop since I was not enjoying running alone today, this made it much more enjoyable and I almost could have kept going further. Funny how pushing yourself makes running feel easier than just trotting along.

strength 21:36 [1]

Core strength while Sofie was sleeping and Sam was showering.

Friday Nov 24, 2017 #

10 AM

running 1:01:04 [2] 9.29 km (6:34 / km) +52m 6:24 / km

Running from Sam and Ross's new house following the yellow trial to the red trial and doing a loop. I didn't have the most energetic run and felt kind of happy to be done by the end. In the afternoon and evening I got a sore throat and pretty tired. Unfortunately, feeling weak on this run was a sign I am getting sick. Hope it won't be a bad cold.

Thursday Nov 23, 2017 #

5 PM

running 16:27 [1] 2.36 km (6:59 / km) +11m 6:49 / km

Arrived in Uppsala about an hour later than planned because the train broke down between Arlanda and Uppsala. Poor Ross was waiting with Sofie at the train station and Sofie didn't like the long wait, so he had to sooth a crying baby while I was stuck out in the middle of nowhere for a while. Finally got to their new home and Sam wanted to go for a short run, so we did that together. Nice to do a small jog and see a bit of the neighbourhood.

strength 2:05 [3]

Started to do some strength exercises, but the turkey was finished, so we all headed to the dinning room table for Thanksgiving dinner.

Wednesday Nov 22, 2017 #

11 AM

skate skiing 1:02:34 [2] 10.17 km (6:09 / km) +121m 5:48 / km

First time out skate skiing this season and the last possible moment since it's gotten so warm again the snow will be gone this afternoon. It felt great to be up in the hills and also feel the warm sun. Skate skiing didn't feel great, but that is normal the first time out.

Tuesday Nov 21, 2017 #

2 PM

Orienteering (Setting controls) 59:01 [2] 4.12 km (14:20 / km) +120m 12:31 / km

Out setting controls during the day for the night-O tonight. Warmer than I thought it would be, I was overdressed. Also, not sure it's worth it to go to the forest anymore. They have logged so much lately and the run-ability is really crappy.
6 PM

running warm up/down 5:46 [1] 0.69 km (8:25 / km) +44m 6:23 / km

Running with the athletes to the start.

running 1:36 [1] 0.13 km (12:07 / km)

Running down to the finish of the first exercise and the start of the next exercise. Felt pretty silly timing this, but I thought it would take me longer to get from one place to the other, so I kept starting my watch...
8 PM

running 8:07 [1] 0.86 km (9:25 / km) +28m 8:06 / km

Again, running down to the finish of one exercise, then waiting for athletes for a while and running back up.

Monday Nov 20, 2017 #

2 PM

indoor bike (hometrainer) 40:22 [1]

Just spinning. Glad Lena slept so long today, gave me a chance to get a workout in.

strength 20:55 [1]

Core strength, squats (25kg) one-legging Romanian drops (5kg).

feet and ankle strength 11:25 [1]

Balance and calf/feet exercises

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