Training Log Archive: roarIn the 1 days ending Sep 20, 2017:
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Wednesday Sep 20, 2017 #
6 AM
Strength (weights) 58:50 [1] 1.2 km (1.2 kph)
slept:7.5 shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x10 calf raises 60, 60, 65
3x5 squats 60, 65 65
3x5 deadlifts 80, 80, 80
6 mins row
Run home
Getting closer to my current limits on weights. Tough but I was feeling pretty good and had a nice time. Since it was only a "half" gym session I used my free time in the morning to do some stretching and foam rolling.
5 PM
O-training 1:05:52 **** 9.58 km (6:52 / km) +69m 6:38 / km
ahr:144 max:176 spiked:19/22c shoes: VJ Bold
SM Middle training in Lunsen in the form of a quali course of about 2.7k, a little rest and a final of about 4.5k. I had put out the controls so I wondered how much of a difference it would make.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.
I started the quali by myself and straight away realised that I would still have to pay attention, little off line but corrected. On the long leg to 3 I had pretty bad compass too and relocated when I saw another control, which I knew where it was. Good for a bit then until 8 when I didn't count the hills properly and was searching on the wrong one. Pretty silly really. Finished well then but more and more people were starting to be around so the last leg was easy. (6/9c)
Massive group at the restart point and most people just started randomly. I tried to go out where I wasn't too close to anyone I would just be able to run with. I'd run the first 3 legs before on Saturday but I improved on them. Ken had a miss on 2 so I caught him and Emil caught me, then we caught Moa, then the other Albin so there were a few people about for 4. I went more left which I thought was safer. Ken missed and Emil was faster. I kept telling myself to take it a bit easier and would for a little but over time we caught more and more people. By 9 the group was like Josef, Emil, Johanna, Stefan, Ken, Pascal and me and I got sucked into being a bit serious. Straight for 10 was great. Remembered 11. 12 I used the Hittaut trail so I got in front which was fun but my line out was not perfect and I dropped back to 4th as I went through the marsh. The speed was increasing the whole time now. I stayed with to 13 then went straighter to the finish and was only behind Emil at the end. (13/13c)
Jog back to the cars with Rassmus and Ken then with some banter about Linne's status as favourites for SM Relay on Sunday.
Good fun, very good relay training which wasn't really the object of the exercise and higher intensity than I should have run at today.