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Training Log Archive: schnitzer

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running3 5:33:20 28.09(11:52) 45.2(7:22) 700
  Total3 5:33:20 28.09(11:52) 45.2(7:22) 700
averages - weight:84.3kg

» now

Sunday Jan 21 #

8 AM


3 PM

Running hills (road/xc/terrain) 2:18:30 [3] 17.5 km (7:55 / km)
ahr:151 max:159 shoes: inov-8 oroc 280 red

Long hill...
25 reps - 120:20.

So that's 1000m climb sessions completed on the classic, big and now the long hill as well. Just the steep hill and the ski slope at Alby to go now, in that order - the ski slope is consistently brutal, never done more than 10 reps there before.

Tough conditions to do it, the only slower reps than the first were the 24th and 25th. 20cm virigin snow apart from the odd few deer footprints here and there. No human has been up that path since the downfall on Tuesday.

Running (or should I say surfing) downhill got quickly easier but going up did not - it's not gone above freezing since Tuesday so it was all still fine powder. Two steps up one back style. Legs absolutely ruined at the end, great session!

Saturday Jan 20 #

10 AM

Running long (road/xc/terrain) 1:29:40 [3] 15.1 km (5:56 / km)
ahr:153 max:160 shoes: inov-8 oroc 280 red

Long trail route.

So nice to finally run without pain. No problems with the ankle, heel or toes. I celebrated by opening my legs up on some trails, well that was the idea anyway. Actually the varying densities of snow was probably good, 15km on hard trails may have flared the injuries back up again.

It was a little annoying at times never knowing whether what your foot went down on would be hard or soft but a small negative when one considers how georgeous it is out there just now. Winter wonderland.

My pulse went down 63bpm from 158 to 95 in three minutes after finishing so says my watch. That is a new record, I must be getting fit :)

Tuesday Jan 16 #

7 AM


Monday Jan 15 #

7 PM

Running warm up/down (xc) 8:45 [2] 1.2 km (7:17 / km)
ahr:128 max:136 shoes: inov-8 oroc 280 red

Running hills (xc) 47:15 [2] 5.9 km (8:01 / km) +400m 5:59 / km
ahr:140 max:153 shoes: inov-8 oroc 280 red

Long hill, 10 reps.

The last Team Monday today as Olle is moving North of the city and will no longer run with us - it can't be a 'team' without at least 3 :(

Ran this at Olle's pace, or rather my idea of what Olle's pace should be if he wants to still be able to walk normally tomorrow.

Running (xc) 15:55 [2] 2.0 km (7:58 / km)
ahr:134 max:149 shoes: inov-8 oroc 280 red

Jogged back home with Olle, he was finished. Then jogged back to the classic hill where Christian had already done 5 reps.

Running hills (xc) 27:25 [3] 2.8 km (9:48 / km) +300m 6:23 / km
ahr:151 max:159 shoes: inov-8 oroc 280 red

Classic hill, 10 reps.

Ran this at the usual base training intensity.

Running warm up/down (xc) 5:50 [2] 0.7 km (8:20 / km)
ahr:132 max:142 shoes: inov-8 oroc 280 red

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