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Training Log Archive: roar

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running (road)5 3:47:04 23.58(9:38) 37.95(5:59) 504
  O-training (technique)1 53:58 4.84(11:09) 7.8(6:55) 4627 /31c87%
  Strength4 42:09
  Cycling1 30:37
  Running (off-road)1 28:18 2.75(10:18) 4.42(6:24) 75
  Total9 6:22:06 31.17 50.17 62527 /31c87%
  [1-5]8 5:38:36
averages - sleep:8 weight:80.1kg

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MoTuWeThFrSaSu

Sunday Aug 20 #

8 PM

Note
(rest day)

Walking around town touristing was the order of the day.

Saturday Aug 19 #

2 PM

Cycling 30:37 [0]
shoes: Cannondale CAAD8

5.987 km

Went for a cycle with Regina and her sister, Rebecca. who is over for a visit for the weekend. It was all very pleasant and going well until a car pulled out of a side road. It seemed to stop and it looked like Regina would pass in front, but it kept moving and Gina hit the front right with her handlebars and flipped onto the road. I braked into the grass verge and was fine. Rebecca avoided the car but hit Gina's bike and landed on her.

Rebecca and I were grand but Regina fractured her ring finger knuckle. The ring came off super quick :). The afternoon/evening was then spent in the hospital and we got home with Gina in a cast needing surgery at about 22:00.

Friday Aug 18 #

1 PM

Running (road) 25:18 intensity: (1 @0) + (20:18 @1) + (2 @2) + (4:52 @3) + (5 @4) 3.81 km (6:39 / km) +12m 6:32 / km
ahr:127 max:166

Sore throat this morning so I skipped the planned gym session and had a lazy morning. Went for an easy run in Stadskogen later instead. Turned right for a change but got a bit confused on some smaller tracks and was out slightly longer than intended. Bit damp out but nice.

Thursday Aug 17 #

7 AM

Running (road) 21:46 intensity: (19 @0) + (19:43 @1) + (2 @2) + (1:42 @3) 3.63 km (6:00 / km) +28m 5:47 / km
ahr:128 max:161 shoes: New Balance Vazee

I had to go to the shop so I said why not run. Lovely morning for it too. Saw some birds that I didn't know what they were. I think it was a lesser whitethroat. I'd like to be better at that kind of knowledge.

Strength 9:30 intensity: (24 @0) + (8:34 @1) + (32 @2)
ahr:104 max:146

6 PM

Running (off-road) warm up/down 12:59 intensity: (1:02 @0) + (8:03 @1) + (2:04 @2) + (1:44 @3) + (6 @4) 2.19 km (5:56 / km) +49m 5:20 / km
ahr:134 max:162 shoes: VJ Bold

Warm up to the start of intervals in Fabordarna.

O-training (technique) intervals 53:58 intensity: (23 @0) + (3:20 @1) + (2:35 @2) + (7:48 @3) + (32:13 @4) + (7:39 @5) **** 7.8 km (6:55 / km) +46m 6:43 / km
ahr:162 max:175 spiked:27/31c shoes: VJ Bold

7x ~1km O-Intervals in Nåsten.

As usual started hard. Was kind of with the main group for the first. Was pretty ok for 2 then too. The third started with a road run and I was quite far back in the group. Then got confused on no 9 and dropped to last. Had to work hard to get back and past Kate and Rebecka. Barely any rest before 4 and this finished with a road run and a hill. Handled that well I felt. Still rest was at a premium for me starting 5. Didn't have a huge idea of the map for the first 2 and lost sight of Johanna going to 18 before proceeding to mess it up. I had been so so close. Better on number 6, though I started it handy enough. For number 7 I tried to hang onto Albin for as long as possible. Made it to the second control of 9. Was then passed by the rest of the guys by the 5th before suffering to the end.

Good session. Proper hard.

Running (off-road) warm up/down 15:19 intensity: (1 @0) + (14:15 @1) + (1:03 @2) 2.24 km (6:51 / km) +26m 6:28 / km
ahr:133 max:148 shoes: VJ Bold

Cool down back to KG with Anna and Kate who also didn't do the last one. Cooling down but lovely running through Hagadalen in the evening sun.

Wednesday Aug 16 #

7 AM

Strength (bw) 11:00 [1]
slept:8.0 weight:80.1kg

6 PM

Running (road) 1:14:31 intensity: (1:25 @0) + (52:09 @1) + (19:51 @2) + (1:06 @3) 12.91 km (5:46 / km) +131m 5:30 / km
ahr:139 max:156 shoes: Inov8 X-Talon 2016

Another hittaut collecting run. I was unsure of shoe and trouser choice as there was a bit of terrain variation. Went tights and inov8's which seemed alright. Nåsten was lovely in the evening sun, saw a decent number of people out there. One other hittauter and one lady who smiled and said hi. I proceeded to see her two more times so we were best buds by the end. 44 was in the burnt area in Nåsten which is quite small really and not that near Rödmossen. Then back via KG. Considered briefly going home but did a lap of the old golf course on some more road type surface. Mostly ran on the verge but still put it as a road run.

I had some inside knowledge that I was going to have an "Å" today so tried to make a sentence in Swedish but it didn't go very well. Ended up with just a list of words:
hackspett, frimärk, xylophone, återbud, aftonbladet, centrum, kanten

Tuesday Aug 15 #

8 AM

Strength 10:30 [1]
slept:8.0 weight:80.1kg

5 PM

Running (road) warm up/down 35:01 intensity: (8:28 @0) + (23:19 @1) + (25 @2) + (2:37 @3) + (12 @4) 5.97 km (5:52 / km) +74m 5:31 / km
ahr:121 max:163 shoes: New Balance Vazee

Jog to KG where I waited around in the sun for people to show up and then over to the castle. The 5 of us went to the bottom where people usually meet but only Kate was there. Everyone else was on top of the hill doing drills. Went to the top but they were done when we got there so back down to the start.

Running (road) intervals 28:25 intensity: (1 @0) + (11:48 @1) + (1:51 @2) + (2:27 @3) + (4:18 @4) + (8:00 @5) 4.49 km (6:20 / km) +158m 5:23 / km
ahr:151 max:178 shoes: New Balance Vazee

Castle hills. 4x long 2x short
2:30, 2:25, 2:33, 2:44
Started a bit more conservatively than I have done in the past but the second was still a bit quick. Died hard on number 4. Had a nice group with Kate and her friend who's name I forgot to ask for.
55, 58
Slightly unplanned but was done after 4 long ones so decided on 2 shorts to finish it off. Kate and friend joined as well as KarIn for the last one. Felt good on the first. The second was a struggle for the last few seconds.

Running (road) warm up/down 15:53 intensity: (1 @0) + (13:21 @1) + (2:31 @2) 2.51 km (6:20 / km) +28m 6:00 / km
ahr:136 max:150 shoes: New Balance Vazee

Jog home. Still lovely and sunny and not feeling too destroyed. Nice chats. Going to be sad to move away from Blodan in a week or so but having security in housing is totally worth it.

Monday Aug 14 #

7 AM

Running (road) 26:10 intensity: (48 @0) + (21:47 @1) + (41 @2) + (2:54 @3) 4.63 km (5:39 / km) +73m 5:14 / km
ahr:135 max:160 shoes: New Balance Vazee

Easy morning run. Fantastically sunny morning, though a bit chillier than it has been. Kung Björns hög and around was the plan though I went a little longer than originally intended. No problem

463 pnts (I need 4 characters to search on AP)

Strength (bw) 11:09 [1]

Run followed by some strength.
183 pnts

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