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Training Log Archive: roar

In the 7 days ending Aug 27:

activity # timemileskm+m
  O-training3 3:18:46 14.31(13:53) 23.03(8:38) 12631 /34c91%
  Running (road)2 2:13:36 12.62(10:35) 20.31(6:35) 134
  O-training (technique)1 38:25 3.22(11:57) 5.18(7:25) 1219 /21c90%
  Running (off-road)1 30:04 2.79(10:47) 4.48(6:42) 70
  Strength2 21:15
  Total8 7:02:06 32.93 53.0 34250 /55c90%
  [1-5]8 6:13:16
averages - sleep:8 weight:79.6kg

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Sunday Aug 27 #

7 AM

O-training 46:04 intensity: (9:31 @0) + (33:19 @1) + (3:05 @2) + (9 @3) *** 5.99 km (7:41 / km) +40m 7:26 / km
ahr:123 max:153 shoes: VJ Bold

Controls out for Linneklassikern. Super organised. Had my own custom controls out course planned and printed for me. My controls were in a bag ready to go. Kites and "trestles" were all already out. I had to collect and put out a radio control, but that came with instructions including a picture of which tree exactly to attach it to!
My controls were in a lovely piece of forest which was a pleasure to run in. Did it kind of like very easy intervals. Taking on and off the bag was a slight pain.
1 PM

O-training 1:00:30 intensity: (24:28 @0) + (25:24 @1) + (10:38 @2) ** 4.24 km (14:16 / km) +44m 13:34 / km
ahr:106 max:150 shoes: VJ Bold

Controls in for Linneklassikern. Bit more work to do as I had to take kites and dismantle the "trestle" which consisted of a random branch from the forest with a wooden plank screwed on the top. Warmer than the morning and took the controls in opposite order for interest. All the stuff didn't fit in my bag so well so had it attached in various ways. Watch died on the jog back to the arena so I added 10 mins.

Thursday Aug 24 #

8 AM

Note
slept:9.0 weight:79.2kg

Plenty of sleep. Weight probably influenced by not being able to east all my dinner yesterday. Toe a little sore from rock kicking yesterday.
5 PM

Running (road) 10:47 intensity: (2:58 @0) + (7:49 @1) 1.83 km (5:54 / km) +23m 5:33 / km
ahr:105 max:135 shoes: Inov8 X-Talon 2016

Jog over to Kung Björns for training. Took some pictures but they weren't great.

Running (road) 46:50 intensity: (20 @0) + (25 @1) + (1:17 @2) + (11:37 @3) + (30:47 @4) + (2:24 @5) 7.54 km (6:13 / km) +47m 6:01 / km
ahr:163 max:173 shoes: Inov8 X-Talon 2016

Running (road) 10:52 intensity: (2:50 @0) + (7:52 @1) + (10 @2) 1.52 km (7:09 / km) +32m 6:28 / km
ahr:122 max:145 shoes: Inov8 X-Talon 2016

Jog home with a crew. Getting cold and very glad of my jacket. Also managed to get a second desk for the new apartment!

Wednesday Aug 23 #

7 AM

Strength 11:00 [1]
slept:8.0 weight:79.6kg

6 PM

O-training 1:32:12 intensity: (1:38 @0) + (2:43 @1) + (10:19 @2) + (39:37 @3) + (37:55 @4) *** 12.8 km (7:12 / km) +42m 7:05 / km
ahr:158 max:168 spiked:31/34c shoes: VJ Bold

Lunsens Läkerheter - or Lunsen's Delights
Long ish training planned by Albin in a new area of Lunsen for me using the kites from an event that was on the weekend.
Started behind Mats and kept seeing him until 8, little miss on 5 in the green. Maybe picked the wrong route for 9, going right through a rough marsh. Body felt pretty good, though I slowed down a little after 10. Another tiny miss on 13 going to the wrong crag in the circle. Thought about cutting from 15 but decided to give myself a go at getting them all. Was glad as the south part was really nice. More good orienteering until I missed 23 one knoll to the left. Left 24 weirdly and the map was a bit strange in the semi open.
Kicked a rock going to 26 which was sore but otherwise finished well. Left it at 34 as that was 90 minutes and didn't want everyone waiting for me.
10 PM

Note

After feeling good while running, I had a pretty rough evening. Probably got a little cold because I didn't bring a towel and was pretty sweaty. Took a long time to feel warm and then just felt ill. I'd love to know how to not have this but maybe it's an expected side effect of long trainings.

Tuesday Aug 22 #

8 AM

Note
slept:8.0 weight:79.6kg

6 PM

Running (road) warm up/down 19:09 intensity: (4:36 @0) + (13:08 @1) + (1:09 @2) + (16 @3) 0.79 km (24:18 / km) +2m 24:00 / km
ahr:118 max:156 shoes: New Balance Vazee

Warmed up to Stadskogen lighted track. Met Johanna leaving Blodan so jogged with her and then met Hilda in the forest. My watch didn't get satellites until we started drills with Oskar. Lots of them too. It was good.

Running (road) intervals 32:01 intensity: (10 @0) + (1:17 @1) + (2:34 @2) + (3:59 @3) + (9:19 @4) + (14:42 @5) 6.6 km (4:51 / km) +30m 4:45 / km
ahr:166 max:177 shoes: New Balance Vazee

8x 3mins 1min rest

Knew this would be long so tried to build it. Was with Hilda and Johanna for the first 2. Was then just a bit behind Hilda for the rest except for maybe 7 where I had a bad time. The small hills really took it out of me. Legs felt well tired by the end. Good solid session. HR getting a bit lower again maybe. Still well in the 170s though.

Running (road) warm up/down 13:57 intensity: (10:46 @1) + (1:50 @2) + (1:21 @3) 2.04 km (6:50 / km)
ahr:137 max:161 shoes: New Balance Vazee

Jog home with Erik. Almost getting cold but still warm.

Monday Aug 21 #

8 AM

Strength 10:15 [1]

The usual. Also went for a commute to our other apartment that we have at the moment to get some keys and put our names on the door.

Note
slept:7.0 weight:80kg

Back to putting a plan up! Still somewhat just do what's on for this week. There is a lot of flexibility depending on if Gina needs to get surgery this week.

Monday: O-intervals in Nåsten ~5x1km
Tuesday: Intervals 3x3mins
Wednesday: O-training Lunsen, an area I haven't really been in before
Thursday: Hellklubsträning. Back to thinking about 25manna. I entered the 6k course
Friday: rest but moving apartment. Gina won't be that much help at carrying!
Saturday: unpacking. I'd be tempted by an afternoon cycle if the weather is as it is currently forecasted
Sunday: Putting out and later taking in control for an OK Linne event.
6 PM

Running (off-road) warm up/down 11:49 intensity: (2:08 @0) + (8:58 @1) + (43 @2) 1.84 km (6:26 / km) +42m 5:47 / km
ahr:116 max:150 shoes: VJ Bold

From KG, jog to random place in the forest where the intervals would start. Very wet out. Even the cows were being smart and sheltering under the trees.

O-training (technique) intervals 38:25 intensity: (11 @0) + (5:32 @1) + (1:50 @2) + (2:57 @3) + (9:52 @4) + (18:03 @5) *** 5.18 km (7:25 / km) +12m 7:20 / km
ahr:163 max:179 spiked:19/21c shoes: VJ Bold

5x 1km O-Intervals in Nåsten

This was better than last Thursday for sure. Pretty fun running through the wet forest. Little bit misty and there was a decent amount of thunder. Was pretty good on the first two, had a group of Jesper, Andreas, Viktor, Johanna and me while Rassmus and Albin were mostly ahead. Interval 2 we veered off line a bit. I didn't realise that well what had happened or I could have taken a better line to the control. No 3 was where I started to suffer. Accidentally didn't do 13 so was still in the pack. Died on 4 but tried to keep the intensity up. Started ok on the last one and was just off the back before the last one but then they all flew away.

Good fun. I have this feeling at the moment that training can make me better which is nice.

Running (off-road) warm up/down 18:15 [2] 2.65 km (6:53 / km) +28m 6:33 / km
shoes: VJ Bold

Jog back to KG via the start to get Albin's jacket. It had stopped raining but everyone was as wet as is possible really.

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