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Training Log Archive: JessH

In the 7 days ending Jan 19:

activity # timemileskm+m
  Cycling1 2:53:30 40.12(4:19) 64.57(2:41) 272
  Cross trainer2 2:43:42 10.48(15:37) 16.87(9:42)
  Orienteering2 2:21:40 11.07(12:48) 17.81(7:57) 404
  Running3 1:39:28 10.16(9:47) 16.35(6:05) 181
  Strength and conditioning3 1:35:00
  Football1 30:00
  Total9 11:43:20 71.83 115.6 856

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Sunday Jan 19 #

8 AM

Running 23:34 intensity: (13:49 @1) + (7:25 @2) + (2:20 @3) 4.37 km (5:24 / km) +23m 5:15 / km
ahr:141 max:160

Morning run to loosen off and try doing a short warm up later so I don't run for too long in a row. Nice morning, body enjoying running.
11 AM

Running 12:20 intensity: (2:28 @1) + (7:48 @2) + (1:32 @3) + (22 @4) + (10 @5) 1.82 km (6:48 / km) +22m 6:24 / km
ahr:148 max:181

Orienteering 57:26 intensity: (35 @1) + (5:09 @2) + (27:50 @3) + (23:19 @4) + (33 @5) 8.72 km (6:35 / km) +134m 6:07 / km
ahr:163 max:185

Snö(g)loppet. No snow so an impromptu event at Bergebo. Well attended - a bit of excitement about going orienteering in January!
Really enjoyed it. A lot of good orienteering although a couple of time losses too.

Running 6:39 intensity: (48 @1) + (1:15 @2) + (4:36 @3) 0.91 km (7:17 / km) +19m 6:35 / km
ahr:154 max:163

6 PM

Strength and conditioning 25:00 [2]

Saturday Jan 18 #

9 AM

Cycling 2:53:30 intensity: (2:53:27 @1) + (3 @3) 64.57 km (2:41 / km) +272m 2:38 / km
ahr:107 max:137

Road biking in January! Weather is not normal at all. Did the lap of the lake, out towards torsång and Vika first. Gravel on cycle tracks so mostly on the road.
A bit faffy in Falun (including a stop to buy a chocolate bar!), but otherwise moving pretty well. Sara on her new cross bike :)

Friday Jan 17 #

12 PM

Cross trainer 1:30:05 intensity: (51:31 @1) + (6:02 @2) + (12:20 @3) + (14:19 @4) + (5:53 @5) 9.92 km (9:05 / km)
ahr:141 max:215

Including 3 x 10/3. Pitched it at a better level this time. Pleased with effort level.

Strength and conditioning 30:00 [1]

The 3 leg exercises that I got from the physio yesterday.

Leg extension 3 x 9 x 15kg (alternated 2 on bad leg 1 on good within the set.
SLDL 3 x 6 x 40kg.
Single leg squats 3 x 10 x 7kg each hand.

Then did a little bit of core.
4 PM

Football 30:00 [3]

Indoor pitch for 2 hours with colleagues. 3 teams this time so had more time on the bench! Not fully committing myself (tired and don't want to get injured), but still a lot of fun.

Thursday Jan 16 #

6 PM

Orienteering 1:24:14 intensity: (21:03 @1) + (28:49 @2) + (29:14 @3) + (5:08 @4) 9.09 km (9:16 / km) +269m 8:04 / km
ahr:150 max:173

Group training from Bergebo. Had a tough day at work today and I struggled to get out of my bad/stressed mood. Good to be able to just tuck in the group.

Wednesday Jan 15 #

Note
(rest day)

Long day at work with parent evening at the end. Exhausted.

Tuesday Jan 14 #

5 PM

Cross trainer 1:13:37 intensity: (38:49 @1) + (17:20 @2) + (17:20 @3) + (7 @4) + (1 @5) 6.95 km (10:36 / km)
ahr:139 max:175

(3,4,5)x3. Struggled to push hard today. Tired.

Monday Jan 13 #

4 PM

Running 56:55 intensity: (43:29 @1) + (8:42 @2) + (3:44 @3) + (1:00 @4) 9.26 km (6:09 / km) +116m 5:47 / km
ahr:135 max:171

Strength and conditioning 40:00 [3]

Not a good time to be at actic, so it ended up quite a random session. Hit key areas though!

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