Training Log Archive: roarIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
9 AM
XC Skiing long 2:28:42 21.86 km (6:48 / km) +99m 6:39 / km
ahr:135 max:157
Only time for one outing today so long it was. Did Gröna Milen first and didn't fall at all (except on one uphill when I stopped paying attention) and then branched off to a flat easier one which was nice with plenty of turns and good views to keep it interesting. When I finished that I spotted Gina through the trees on another path so cut across to her and joined her for Rådsjön Runt. That was nice but I was tired and did fall on a downhill. Took a little detour at one point that was fun.
8 PM
Note
Home much later than expected really as the other minibus lost the keys and we spent a long time looking for them. We had to leave that one behind and squeezed everyone into our bus (still only 8/9, but with skiis was a bit tight). Fun journey home though playing games.
Saturday Jan 21, 2017 #
10 AM
XC Skiing long 1:55:00 12.78 km (9:00 / km) +89m 8:42 / km
ahr:119 max:155
After sorting out some rental skis did a lap of Gröna Milen with Gina. Felt like I had some better technique than last weekend and Gina had watched a youtube video so had nice tips for me. Couple of falls in places where people had left the grooves or there were people standing on hills around a blind corner. Gina went to do some practice then and I did Golf Rundan. Fun morning.
2 PM
XC Skiing long 1:36:41 12.15 km (7:57 / km) +177m 7:25 / km
ahr:117 max:160
Wanted to do a loop up by the houses with Gina at first but it wasn't prepared really so we made our way down to the main area and did Hund & Pulka. A little bit easier technically than in the morning which was nice and started to feel like I got the flow. After going to the shop I then skiied back up to the lodge solo which was hard work.
Friday Jan 20, 2017 #
6 AM
Strength 40:11 1.73 km (2.6 kph)
ahr:116 max:152
The usual 45 mins + 3 mins core at the end as I have been bad about it of late.
3x10 squats 40kg
15 pull up lowers
3x10 deadlifts 60kg
3x15 shoulder shrugs with calf raises 2x16kg - all the lower weights were being used
3x10 split squats, 20kg
3x10 Single arm rows 10kg
3x10 squats 40kg
15 pull up lowers
3x10 deadlifts 60kg
3x15 shoulder shrugs with calf raises 2x16kg - all the lower weights were being used
3x10 split squats, 20kg
3x10 Single arm rows 10kg
Running (road) 20:09 3.25 km (6:12 / km)
ahr:128 max:135 shoes: Asics Hyper Speed 6 2016
Just easy on the treadmill for 20 mins after strength. Sun was nearly on it's way up when I left the gym!
Thursday Jan 19, 2017 #
9 AM
Note
rhr:48 slept:7.0
6 PM
Running (road) warm up/down 25:01 3.48 km (7:12 / km) +13m 7:04 / km
ahr:126 max:160 shoes: Inov8 Road-X 255
Warm up with Gina, Ross and two others to the start of the Flogsta loop. Small up and down at the start to wait for one of them. Roads were super icy but the pace felt relatively quick. Then drills and strides.
Running (road) intervals 39:06 7.75 km (5:03 / km) +49m 4:53 / km
ahr:160 max:173 shoes: Inov8 Road-X 255
3x5mins 2mins rest, 3x3mins 1min rest, 3x1min 1 min rest
Again a nice downward session. The 5 mins certainly built some lactic in the legs which made the later ones tough, especially since there was a decent enough climb on the first one. By the 3rd I was feeling tired. First loop that we did was again pretty icy so we modified it for the second lap. Worked out ok, but even the large salted paths were slippy and made the speed hard to hold. So the 3 minuters weren't really faster. The last 1 minutes though were on a nice gravel surface which felt super speedy.
Again a nice downward session. The 5 mins certainly built some lactic in the legs which made the later ones tough, especially since there was a decent enough climb on the first one. By the 3rd I was feeling tired. First loop that we did was again pretty icy so we modified it for the second lap. Worked out ok, but even the large salted paths were slippy and made the speed hard to hold. So the 3 minuters weren't really faster. The last 1 minutes though were on a nice gravel surface which felt super speedy.
Running (road) warm up/down 20:00 3.23 km (6:12 / km) +37m 5:51 / km
ahr:135 max:149 shoes: Inov8 Road-X 255
Cool down back to KG with Ross and the two ladies. Slower this time which I was happy for. Legs tired.
7 PM
Strength 5:00 [1]
Wednesday Jan 18, 2017 #
9 AM
Note
rhr:52 slept:9.0 (rest day)
Felt a bit rough after eating and drinking after the run last night. Made it home but was not feeling good and got straight into bed. That lasted about 20 mins before I had to dash to the bathroom to get sick. Not ideal. Felt better after though. Drinking too much too quickly after was the problem I think.
Hungry and thirsty this morning as a result. Glad a rest day was planned.
Hungry and thirsty this morning as a result. Glad a rest day was planned.
Tuesday Jan 17, 2017 #
9 AM
Note
rhr:44 slept:9.0
Bit of a cross training week! Legs and arms are sore after the weekend so a few days rest from skiing before a chunk more of it up North with Linne at the weekend. No real plan for that so we'll see what everyone is up to. Want to go for a run on Friday at some point so will have to see exactly the timing of things.
Monday - XC Skiing (done)
Tuesday - Tisdagsbana. Doing all of it.
Wednesday - rest
Thursday - intervals (I wonder what's in store this week?)
Friday - am gym + run, pm travelling to Orsa
Saturday - XC Skiing
Sunday - XC Skiing
Monday - XC Skiing (done)
Tuesday - Tisdagsbana. Doing all of it.
Wednesday - rest
Thursday - intervals (I wonder what's in store this week?)
Friday - am gym + run, pm travelling to Orsa
Saturday - XC Skiing
Sunday - XC Skiing
6 PM
O-training 2:11:48 **** 18.47 km (7:08 / km) +179m 6:48 / km
ahr:153 max:169 shoes: Inov 8 Oroc 2016 2
Tisdagsbana mostly solo. Started with late Ken but he flew off up a track and caught up with the group somewhere while I floundered in some green, like I was supposed to for a bit. Got close enough but never made it back to the group. Good to get a nice long night orienteering in by myself though. In places there were tracks but they weren't reliable so I did have to keep really good map contact. Got confused in the north end when there were some new buildings and scared myself by standing on a dog toy that squeaked. For the southern part I was slower. Felt tired but kept moving ok and only had one bad drift through some rocky green. Happy to get it done and it was nice to do it myself too in some ways.
Monday Jan 16, 2017 #
8 AM
Note
rhr:48 slept:8.5
9 AM
XC Skiing 1:49:49 9.21 km (11:56 / km) +142m 11:04 / km
ahr:122 max:152
Getting in some more practice before next weekend. This time I was terrible. So much worse that Gina when it was only her second time on any kind of skis and was flying around. Started by falling 4 times on the very first downhill in front of a group of kids in a lesson so they all skiied past me rolling on the ground. Just couldn't get the hang of it. It was like I was in snowboard mode or something. After skiing backwards down a hill and then falling on my face 3 times trying to walk up it, I finally kind of remembered what I was doing and got a bit back into the swing of it. Still wasn't confident but managed to have a physical challenge and it was good fun after that too.