Training Log Archive: PtrIn the 7 days ending Apr 8, 2018:
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Sunday Apr 8, 2018 #
3 PM
Running 1:57:17 [2] 23.7 km (4:57 / km) +649m 4:21 / km
slept:8.0 shoes: Salming D1
Långpass med Erik S på eftermiddagen eftersom Saras föräldrar var på besök. Vi käkade lunch på Vårdnäs stiftsgård, inte direkt helt optimalt med buffe även om det blev avlöp ungefär 2 timmar efter att vi käkat klart. Kände mig helt klart tung och sliten, men vi fick ihop ett fint pass ändå. Grusväg/asfalt. Skönt att kunna springa det, men skulle väl egentligen behöva springa i skogen.
Premiär för kortbyxor och t-shirt idag, helt sjukt varmt och underbart väder!
Premiär för kortbyxor och t-shirt idag, helt sjukt varmt och underbart väder!
Saturday Apr 7, 2018 #
10 AM
Running intervals 1:05:57 14.62 km (4:31 / km) +245m 4:10 / km
ahr:125 max:165 slept:8.0 weight:82.4kg shoes: Hoka One One Tracer
Intervaller med Erik S, 3 x 10 min längs Y-ring och Tinnerbäcken typ. Skaplig motvind och en del uppför på de första två intervallerna. Sista intervallen gick nerför längs Tinnerbäcken så då blev det lite lättare att hålla fart. Planerade för 3.40, men klarade det bara på den sista. Härligt väder med lite värme :)
3.44 - 3.46 - 3.38
3.44 - 3.46 - 3.38
Friday Apr 6, 2018 #
12 PM
Styrka (Lunchträning) 35:00 [1]
slept:7.5 weight:82.9kg shoes: Inov-8 Flite 220
Styrka på CH, bytte ut stående rodd mot press idag för lite variation. I övrigt var det rätt tunga ben från senaste dagarnas träning. Men gick skapligt bra ändå.
5x5 Knäböj med 95 kg
5x5 Marklyft med 105 kg
5x5 Press med 30 kg
+lite mage på TRX
5x5 Knäböj med 95 kg
5x5 Marklyft med 105 kg
5x5 Press med 30 kg
+lite mage på TRX
Running warm up/down (Lunchträning) 16:00 [2] 3.0 km (5:20 / km)
shoes: Adidas Ultra Boost
Till och från CH.
Thursday Apr 5, 2018 #
11 AM
Roddmaskin intervals (Lunchträning) 33:34 7.0 km (4:48 / km)
ahr:90 max:146 slept:7.5 weight:82.4kg shoes: Inov-8 Flite 220
Roddmaskin på lunchen på Veoneer-gymmet. Hade fortfarande ganska mycket träningsvärk från i tisdags så var stel från det och även trött i benen från gårdagens träning. Inga supertider, men ändå ett skapligt pass. 8x500 med 1 minuts vila (istället för 45 sek som jag brukar köra).
2000 uppv
8x500 m
1000 nedv
1.39.8 - 1.41.7 - 1.42.3 - 1.42.3 - 1.42.0 - 1.41.8 - 1.41.8 - 1.42.0
Kul med statistik, totalt 449 årtag blev det och datat från första intervallens alla årtag:
Number,"Time (seconds)","Distance (meters)","Pace (seconds)","Watts","Cal/Hr","Stroke Rate","Heart Rate"
1,"2.6","11.0","131.4","154","830","0","0"
2,"4.4","20.0","114.1","236","1110","33","0"
3,"6.1","29.0","98.2","370","1570","34","0"
4,"7.9","38.0","96.6","388","1634","35","0"
5,"9.6","47.0","98.5","366","1559","34","0"
6,"11.4","56.0","100.0","350","1503","34","0"
7,"13.1","64.0","99.1","360","1536","35","0"
8,"14.9","74.0","98.3","368","1566","34","0"
9,"16.7","83.0","97.9","373","1582","34","0"
10,"18.5","92.0","99.4","356","1525","34","0"
11,"20.2","101.0","99.4","356","1525","34","0"
12,"22.0","110.0","98.7","364","1551","33","0"
13,"23.8","119.0","98.7","364","1551","33","0"
14,"25.6","128.0","98.4","367","1562","33","0"
15,"27.4","137.0","99.3","357","1528","33","0"
16,"29.2","147.0","99.3","357","1528","33","0"
17,"31.1","156.0","98.5","366","1559","34","0"
18,"32.9","165.0","99.0","361","1540","33","0"
19,"34.7","174.0","100.0","350","1503","33","0"
20,"36.5","183.0","99.8","352","1510","32","0"
21,"38.4","192.0","99.8","352","1510","32","0"
22,"40.2","202.0","100.2","348","1496","33","0"
23,"42.0","211.0","99.5","355","1521","32","0"
24,"43.9","220.0","99.5","355","1521","32","0"
25,"45.7","229.0","99.0","361","1540","33","0"
26,"47.5","239.0","99.5","355","1521","33","0"
27,"49.4","248.0","99.7","353","1514","32","0"
28,"51.3","258.0","99.7","353","1514","32","0"
29,"53.1","267.0","99.9","351","1506","32","0"
30,"55.0","276.0","100.5","345","1485","32","0"
31,"56.8","285.0","100.5","345","1485","32","0"
32,"58.7","294.0","100.8","342","1474","32","0"
33,"60.5","303.0","101.9","331","1437","33","0"
34,"62.3","313.0","101.9","331","1437","33","0"
35,"64.2","322.0","100.6","344","1481","33","0"
36,"66.0","331.0","99.4","356","1525","33","0"
37,"67.9","341.0","99.4","356","1525","33","0"
38,"69.7","350.0","100.1","349","1499","33","0"
39,"71.5","359.0","99.9","351","1506","33","0"
40,"73.4","368.0","100.6","344","1481","32","0"
41,"75.3","378.0","100.6","344","1481","32","0"
42,"77.1","387.0","100.6","344","1481","33","0"
43,"79.0","396.0","100.3","347","1492","32","0"
44,"80.8","405.0","100.3","347","1492","32","0"
45,"82.7","415.0","99.5","355","1521","33","0"
46,"84.5","424.0","100.3","347","1492","32","0"
47,"86.4","433.0","100.3","347","1492","32","0"
48,"88.2","442.0","100.3","347","1492","32","0"
49,"90.0","452.0","100.5","345","1485","33","0"
50,"91.9","461.0","100.3","347","1492","32","0"
51,"93.8","470.0","100.3","347","1492","32","0"
52,"95.6","479.0","101.7","333","1444","32","0"
53,"97.4","488.0","101.5","335","1450","33","0"
54,"99.3","498.0","101.5","335","1450","33","0"
2000 uppv
8x500 m
1000 nedv
1.39.8 - 1.41.7 - 1.42.3 - 1.42.3 - 1.42.0 - 1.41.8 - 1.41.8 - 1.42.0
Kul med statistik, totalt 449 årtag blev det och datat från första intervallens alla årtag:
Number,"Time (seconds)","Distance (meters)","Pace (seconds)","Watts","Cal/Hr","Stroke Rate","Heart Rate"
1,"2.6","11.0","131.4","154","830","0","0"
2,"4.4","20.0","114.1","236","1110","33","0"
3,"6.1","29.0","98.2","370","1570","34","0"
4,"7.9","38.0","96.6","388","1634","35","0"
5,"9.6","47.0","98.5","366","1559","34","0"
6,"11.4","56.0","100.0","350","1503","34","0"
7,"13.1","64.0","99.1","360","1536","35","0"
8,"14.9","74.0","98.3","368","1566","34","0"
9,"16.7","83.0","97.9","373","1582","34","0"
10,"18.5","92.0","99.4","356","1525","34","0"
11,"20.2","101.0","99.4","356","1525","34","0"
12,"22.0","110.0","98.7","364","1551","33","0"
13,"23.8","119.0","98.7","364","1551","33","0"
14,"25.6","128.0","98.4","367","1562","33","0"
15,"27.4","137.0","99.3","357","1528","33","0"
16,"29.2","147.0","99.3","357","1528","33","0"
17,"31.1","156.0","98.5","366","1559","34","0"
18,"32.9","165.0","99.0","361","1540","33","0"
19,"34.7","174.0","100.0","350","1503","33","0"
20,"36.5","183.0","99.8","352","1510","32","0"
21,"38.4","192.0","99.8","352","1510","32","0"
22,"40.2","202.0","100.2","348","1496","33","0"
23,"42.0","211.0","99.5","355","1521","32","0"
24,"43.9","220.0","99.5","355","1521","32","0"
25,"45.7","229.0","99.0","361","1540","33","0"
26,"47.5","239.0","99.5","355","1521","33","0"
27,"49.4","248.0","99.7","353","1514","32","0"
28,"51.3","258.0","99.7","353","1514","32","0"
29,"53.1","267.0","99.9","351","1506","32","0"
30,"55.0","276.0","100.5","345","1485","32","0"
31,"56.8","285.0","100.5","345","1485","32","0"
32,"58.7","294.0","100.8","342","1474","32","0"
33,"60.5","303.0","101.9","331","1437","33","0"
34,"62.3","313.0","101.9","331","1437","33","0"
35,"64.2","322.0","100.6","344","1481","33","0"
36,"66.0","331.0","99.4","356","1525","33","0"
37,"67.9","341.0","99.4","356","1525","33","0"
38,"69.7","350.0","100.1","349","1499","33","0"
39,"71.5","359.0","99.9","351","1506","33","0"
40,"73.4","368.0","100.6","344","1481","32","0"
41,"75.3","378.0","100.6","344","1481","32","0"
42,"77.1","387.0","100.6","344","1481","33","0"
43,"79.0","396.0","100.3","347","1492","32","0"
44,"80.8","405.0","100.3","347","1492","32","0"
45,"82.7","415.0","99.5","355","1521","33","0"
46,"84.5","424.0","100.3","347","1492","32","0"
47,"86.4","433.0","100.3","347","1492","32","0"
48,"88.2","442.0","100.3","347","1492","32","0"
49,"90.0","452.0","100.5","345","1485","33","0"
50,"91.9","461.0","100.3","347","1492","32","0"
51,"93.8","470.0","100.3","347","1492","32","0"
52,"95.6","479.0","101.7","333","1444","32","0"
53,"97.4","488.0","101.5","335","1450","33","0"
54,"99.3","498.0","101.5","335","1450","33","0"
Wednesday Apr 4, 2018 #
11 AM
Running (Lunchträning) 54:02 11.74 km (4:36 / km) +294m 4:05 / km
ahr:114 slept:7.5 weight:83.4kg shoes: Hoka One One Tracer
Lunchdistans med Björn Moren. Asfalt runt Slaka och Lambohov. Ordentligt stel i framförallt rumpa och insida lår från igår.
6 PM
Orientering 1:01:17 7.93 km (7:44 / km) +567m 5:42 / km
ahr:121 max:141
Tuesday Apr 3, 2018 #
11 AM
Styrka (Lunchträning) 35:00 [1]
slept:7.0 weight:83.2kg shoes: Inov-8 Flite 220
Styrka på ch på lunchen, fick sällskap av Dr Martinsson idag. Två veckor sedan sist så drog ner 5 kg på knäböj och marklyft. Kändes under passet att det varit ett litet uppehåll för det började strama en del i insida lår redan under passet.
5x5 Knäböj med 90 kg
5x5 Marklyft med 100 kg
5x5 Sående rodd med 60 kg
5x5 Knäböj med 90 kg
5x5 Marklyft med 100 kg
5x5 Sående rodd med 60 kg
Running warm up/down (Lunchträning) 16:00 [2] 3.0 km (5:20 / km)
shoes: Adidas Ultra Boost
Till och från CH.
5 PM
Running 56:51 9.56 km (5:57 / km) +466m 4:47 / km
ahr:120 max:165 shoes: Inov-8 Trailroc 245
Intervaller med Sara i slakaskogen. Samma slinga som en gång tidigare i vinter då det var plogade stigar. Nu var det blandning av is och blöt barmark. Var lite stel från lunchpasset och hade lite svårt att få upp någon superfart. Men fick ändå springa lite halvfort med en del backe och lite mjukare underlag.
5 st intervaller (~860 m), precis som sist. Mellan 3.35 och 3.41.
5 st intervaller (~860 m), precis som sist. Mellan 3.35 och 3.41.
Monday Apr 2, 2018 #
9 AM
Skidor Klassiskt 1:28:23 22.85 km (3:52 / km) +373m 3:35 / km
ahr:107 max:149 slept:8.5 shoes: Rossignol WCS C2
Ett avslutande pass uppe i det fina vintervädret i Sälen före hemresa. Bort till Högfjället, ett varv på 10:an där och sedan tillbaks till stugan via en extrasväng på pulsen. Lättare att sätta sig i bilen efter att ha fått åka lite skidor.
Skönt att se att se att vädret jobbat bra med snösmältningen hemma i Linköping.
Skönt att se att se att vädret jobbat bra med snösmältningen hemma i Linköping.