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Training Log Archive: JessH

In the 7 days ending Jan 26:

activity # timemileskm+m
  Cross country skiing - Skate4 5:29:48 40.26(8:12) 64.79(5:05) 1551
  Cross country skiing - Classic2 3:18:19 22.45(8:50) 36.14(5:29) 965
  Running5 3:06:14 17.84(10:26) 28.7(6:29) 279
  Cross trainer2 1:11:41 4.97(14:25) 8.0(8:57)
  Strength and conditioning2 1:05:00
  Drills1 10:00 0.31(32:11) 0.5(20:00)
  Total11 14:21:02 85.83 138.13 2794

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Cross country skiing - Skate 1:42:35 intensity: (1:22:32 @1) + (19:05 @2) + (58 @3) 21.32 km (4:49 / km) +428m 4:22 / km
ahr:130 max:158

Saturday Jan 25 #

8 AM

Cross country skiing - Classic 1:12:25 intensity: (1:09:49 @1) + (2:35 @2) + (1 @3) 11.99 km (6:02 / km) +324m 5:19 / km
ahr:120 max:150

Didn't sleep amazingly well as i couldn't get comfortable with my bashed tailbone, but every time i moved i got a spasm of pain that woke me up.
Ended up just doing fjället runt as I needed to get back to stop or change skis. Tail bone incredibly painful - reduced me to tears a few times and the rest of the time trying to grit my teeth. Not much fun.

Cross country skiing - Skate 29:28 intensity: (19:31 @1) + (9:56 @2) + (1 @3) 6.11 km (4:49 / km) +87m 4:30 / km
ahr:130 max:154

Testing skate to see if it's better for tailbone (otherwise I need a plan c for the afternoon). Uncomfortable but nowhere near as painful. Will go out on skate skis this afternoon.
1 PM

Cross country skiing - Skate 2:08:17 intensity: (1:40:23 @1) + (23:46 @2) + (4:08 @3) 23.76 km (5:24 / km) +640m 4:46 / km
ahr:133 max:159

Friday Jan 24 #

9 AM

Cross country skiing - Classic 2:05:54 intensity: (1:38:24 @1) + (26:07 @2) + (1:23 @3) 24.15 km (5:13 / km) +640m 4:36 / km
ahr:132 max:158

Burusjön, then fjället runt. Had a rally stupid fall near the end in a flat bit where I lost concentration and lost my balance. Fell on my tailbone and it's not at all happy.
2 PM

Cross country skiing - Skate 1:09:28 intensity: (34:56 @1) + (19:44 @2) + (14:48 @3) 13.6 km (5:06 / km) +395m 4:28 / km
ahr:142 max:163

2 laps of platten 5.5. Improved on the 2nd lap.

Thursday Jan 23 #

6 AM

Running 30:27 [1] 4.88 km (6:15 / km)
ahr:123 max:137

Got off the bus early and jogged to work. Travelling after work. Felt better and better as the day went on - getting some energy back!

Wednesday Jan 22 #

7 PM

Cross trainer 15:01 [1] 1.46 km (10:19 / km)
ahr:110 max:130

Still feeling exhausted. Didn't recover well after Monday (came home and had no electricity so didn't eat properly and was a late night), when I already knew I was pushing it with the amount of training.

So this week's plan has backfired, but I'm going to Idre tomorrow for a ski weekend and don't want to be knackered/ill.

Strength and conditioning 45:00 [1]

Key 3 exercises for knee and then exercises from Martin's recommendation.

Tuesday Jan 21 #

6 PM

Running 59:34 intensity: (14:32 @1) + (3:47 @2) + (21:09 @3) + (19:09 @4) + (57 @5) 7.79 km (7:39 / km) +183m 6:51 / km
ahr:152 max:185

Joined the group for the warm up (+drills), then went for a jog with Anders instead of joining in the hill intervals.

Drills 10:00 [1] 0.5 km (20:00 / km)

Drills with Micke :)

Monday Jan 20 #

6 AM

Running 22:56 [1] 4.4 km (5:13 / km) +16m 5:07 / km
ahr:125 max:135

5 PM

Running 52:06 intensity: (27:42 @1) + (13:35 @2) + (10:12 @3) + (35 @4) + (2 @5) 8.37 km (6:14 / km) +80m 5:57 / km
ahr:144 max:175

Bit of an extended warm up to get to the gym as I needed to go via E&E for a free gym pass card, they were all running so I did a warm up with them. Maybe should've then driven to the gym but that felt like a waste.
6 PM

Cross trainer 56:40 intensity: (20:04 @1) + (17:07 @2) + (16:43 @3) + (2:44 @4) + (2 @5) 6.55 km (8:39 / km)
ahr:140 max:175

3 x (3,4,5).
Forgot hr strap.

Running 21:11 intensity: (2:23 @1) + (9:46 @2) + (8:56 @3) + (6 @4) 3.27 km (6:29 / km)
ahr:152 max:170

Crawl home.

Strength and conditioning 20:00 [1]

Strength exercises for my knee.

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