Training Log Archive: roarIn the 1 days ending Sep 20, 2016:
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Tuesday Sep 20, 2016 #
10 AM
Note
slept:7.5
Oof I'm tired today. Legs and body.
5 PM
Cycling 17:48 [1]
shoes: Cannondale CAAD8
6.563km 40m
Cycle to KG. Bit late today again so working a bit more. Turns out I was like 2nd male there so no need to be so stressed :)
Cycle to KG. Bit late today again so working a bit more. Turns out I was like 2nd male there so no need to be so stressed :)
Running (road) 21:22 [2] 2.59 km (8:14 / km) +34m 7:44 / km
shoes: Asics Hyper Speed 6 2016
Warm up with the gang around Norby spåret. Nice easy pace and getting to know this loop that I will be doing a lot from now on. It is not flat I'll tell you, bit huge hills but rolling. Lovely forest around to look at too.
Then we did some drills.
Then we did some drills.
Running (off-road) intervals 33:17 [4] 5.37 km (6:12 / km) +51m 5:55 / km
shoes: Asics Hyper Speed 6 2016
3-2-1 mins with 1 min rest, 3 sets with 3 mins rest between sets.
A mentally easy session I feel as it gets shorter and shorter. Didn't really know where I would be in the group starting so was at the back of the guys. Everyone blasted off on the the first one but I kept it legit, maybe a bit too handy. Since my watch was in my back pocket I had no clue how long was left so cruised and worked my way back up to Johanna and Kate. Stayed with Johanna on the 2 min and then was with Annika and some guy for the 1 min.
For the second set I kept this place, working with Annika and then the guy would blast past on any kind of hill. 3rd set was the same. Good fun session. Really enjoyed it. Good to be doing some speed work again.
The pace is a bit variable as the gps is not the best in the back pocket. After the second set I realised I could just hold it in my hand so the last set are probably the most accurate. Also there are differing amount of hillyness per interval.
4:35, x, 4:12
4:33, 5:06, 4:00
4:05, 4:18, 3:41
A mentally easy session I feel as it gets shorter and shorter. Didn't really know where I would be in the group starting so was at the back of the guys. Everyone blasted off on the the first one but I kept it legit, maybe a bit too handy. Since my watch was in my back pocket I had no clue how long was left so cruised and worked my way back up to Johanna and Kate. Stayed with Johanna on the 2 min and then was with Annika and some guy for the 1 min.
For the second set I kept this place, working with Annika and then the guy would blast past on any kind of hill. 3rd set was the same. Good fun session. Really enjoyed it. Good to be doing some speed work again.
The pace is a bit variable as the gps is not the best in the back pocket. After the second set I realised I could just hold it in my hand so the last set are probably the most accurate. Also there are differing amount of hillyness per interval.
4:35, x, 4:12
4:33, 5:06, 4:00
4:05, 4:18, 3:41
Running (road) 11:16 [2] 1.76 km (6:25 / km) +10m 6:14 / km
shoes: Asics Hyper Speed 6 2016
Cool down with Kate and Annika around the loop backwards. Starting to get dark so the lights came on. Very pleasant.
Cycling 23:16 [1]
shoes: Cannondale CAAD8
6.587km 19m
Starting to be a bit colder on the way home now. Time to be showering and wearing more warm clothes.
Starting to be a bit colder on the way home now. Time to be showering and wearing more warm clothes.
10 PM
Note
Legs stiff and tired.