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Training Log Archive: roar

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Running (road)4 3:34:58 22.14(9:43) 35.62(6:02) 476
  Strength2 2:00:19 1.24 2.0 3
  Orienteering2 1:46:55 9.74(10:59) 15.67(6:49) 26033 /41c80%
  Cycling3 59:41 12.4(4:49) 19.96(2:59) 90
  O-training1 58:09 4.96(11:44) 7.98(7:17) 6016 /18c88%
  Running (off-road)2 44:24 3.84(11:34) 6.17(7:11) 82
  Floor Hockey1 26:09
  Total9 10:30:35 54.31 87.41 97149 /59c83%
  [1-5]9 9:20:50
averages - sleep:8.2 weight:80.4kg

» now

Sunday Sep 10, 2017 #

9 AM

Running (road) warm up/down 20:19 intensity: (2:59 @0) + (16:31 @1) + (49 @2) 3.33 km (6:06 / km) +63m 5:35 / km
ahr:119 max:147 slept:8.0 weight:80.3kg shoes: VJ Bold

A good solid warm up before the relay. Realised at some point during the night that I was supposed to do 3k of warm up and cool down, not 3k between the two of them.Felt quite good to get it done. Still feeling sluggish enough. Some drills helped but never really felt like I was ready to do a first leg.

Orienteering race 1:02:36 intensity: (33 @0) + (2 @1) + (1 @2) + (21:48 @3) + (40:12 @4) **** 9.73 km (6:26 / km) +190m 5:52 / km
ahr:162 max:170 spiked:18/22c shoes: VJ Bold

DM Relay - H21 - leg 1

2nd place!

The teams were mixed up in order to be more even to increase fun. Many changes happened over the last two days but the end result was I was running first leg with Jakob and Gustaf following me up. Wasn't feeling very fast in the mass start and had the long first leg around the track so I was pretty much off the back of the group by number 1. Mostly kind of solo then until I saw Olle E making a mistake on 11 and he caught back to me by 14. We both messed up 16 (that green on the map is still almost impossible to see). He got a bit of a gap from 18 and I put the head down to stay with him up to 19. Didn't read the map as a result though and made a right mess of. Panicking I left with completely the wrong direction so not the best ending before reaching the power lines.

Straight afterwards I thought I had done ok, but looking back on it I had quite a few wobbles and bits of bad direction that would have got me under the hour. In any case, after I finished 12th, Jakob was fastest on 2nd leg to bring us back in 5th but < 1min behind 2nd so there was quite a fight for the medals. Information was lacking but from the speaker radio we knew there were about 5 or 6 teams in contention for this 2nd place. Gustaf was the first to appear from the forest so we finished up 2nd and I got a little medal! Happy with that!

Running (off-road) warm up/down 20:14 intensity: (3:00 @0) + (17:14 @1) 2.92 km (6:56 / km) +66m 6:13 / km
ahr:115 max:136 shoes: VJ Bold

Cool down. Bit laborious to get to the 3k mark. Joined various groups of people as they did their own different things. Legs were glad for it though.

Saturday Sep 9, 2017 #

11 AM

Running (off-road) warm up/down 15:47 intensity: (3:30 @0) + (10:32 @1) + (55 @2) + (50 @3) 2.13 km (7:25 / km) +4m 7:21 / km
ahr:119 max:158 shoes: VJ Bold

warm up to the start which was supposedly 1km away though really it was ~700m. Not feeling the best this morning, bit heavy cycling up to KG. Some drills and strides then too to shake the legs out a bit more, but never got to feeling fast.

Orienteering race 44:19 intensity: (15 @0) + (17 @1) + (15 @2) + (10:10 @3) + (24:58 @4) + (8:24 @5) **** 5.94 km (7:28 / km) +70m 7:03 / km
ahr:165 max:174 spiked:15/19c shoes: VJ Bold

DM Medel - H21 - LiveLox

On the way up the hill to number one I knew what kind of day this was. Felt really heavy and was already walking up the first hill. Small miss on the control too wasn't the best start. It improved for 2 but went downhill for 3, losing ~1:10 after not seeing the control the first time I was at the crag. It got better then, though I had Jesper helping a lot after 5. I was hanging on and missed 7. He was slow to 8 so I got back we kinda traded a bit then as far as 11. The tiny hill to 12 was where I could no longer stay with him and the last loop was just me suffering a lot. After walking up the hill to 18 I missed that by like 30s too so I didn't even finish cleanly. Results were tight and for once I was at the front of the little group so that was good.

Who knows why I felt so rough (tough week?, TBE vaccination yesterday?, trying to eat less sugar?). The area was very nice and I enjoyed myself still though.

Running (off-road) warm up/down 8:23 intensity: (21 @0) + (7:47 @1) + (15 @2) 1.12 km (7:28 / km) +12m 7:05 / km
ahr:125 max:146 shoes: VJ Bold

Easy cool down, though about heading towards the start but instead went through the car park to go somewhere different. Worked out well as I found a little path to the sea and a little cove beach was was very nice.

Thursday Sep 7, 2017 #

6 PM

Running (road) tempo 1:30:17 intensity: (31 @0) + (49:52 @1) + (5:33 @2) + (22:51 @3) + (11:30 @4) 17.22 km (5:15 / km) +163m 5:00 / km
ahr:145 max:169 shoes: New Balance Vazee

90 mins where the last 30 were 1 min at ~5k pace which I tried to keep near 4 mpk and 1 at the pace of the rest of the long run. Went up to Gamla Uppsala for a lap including TunaƄsen before coming back and heading towards Stenhagen a bit. Those last 30 mins were proper hard really up there in the top toughest I've done it felt like. Legs were a small bit domsy but not bad really. Quality training.

Some couple were out walking their child in a buggy. The child saw me running as they turned a corner and started cheering for me which was ridiculously adorable.

Wednesday Sep 6, 2017 #

6 AM

Strength 1:32:07 intensity: (29:29 @0) + (56:15 @1) + (3:42 @2) + (1:47 @3) + (54 @4) 2.0 km (1.3 kph) +3m
ahr:116 max:163 shoes: New Balance Vazee

Run to gym
6 mins cross trainer
Gym stuff, numbers are kgs:
3x5 squats 40, 60 60
3x5 deadlifts 50, 70, 70
3x5 one leg squat lunges 40, 40 , 40
3x10 calf raises 40, 40, 40 (I think?)
3x5 step up drives (each leg) 40, 40, 40
3x5 hip thruster lift thingys 30, 35, 40
6 mins cross trainer
Run home

The gym is very close. Weights inside my limits though it was still tough enough. Trying to make sure I had all the right form and do everything nice and powerfully, rather than have a mad struggle. After every set of 5 I did a core style exercise. For the leggy weights I did abs, back, arms (e.g. press ups) . For the non-leggy I did abs, back, legs (e.g. squat jumps)
5 PM

Cycling 16:31 intensity: (1:46 @0) + (14:45 @1) 5.34 km (3:06 / km) +40m 2:59 / km
ahr:118 max:135 shoes: Serious Rockville

Up to KG. Lots of roadworks in Sommaro at the moment.
6 PM

O-training 58:09 intensity: (1:18 @0) + (10:51 @1) + (19:31 @2) + (26:05 @3) + (24 @4) **** 7.98 km (7:17 / km) +60m 7:01 / km
ahr:148 max:162 spiked:16/18c shoes: VJ Bold

Middle training in Fiby.
Albin made some mistakes navigating us there so we were like 15 mins late. Sunset was then a problem we were aware of, as it was at 1935 today. Forest was nice as ever. It's a mixed area with beautiful parts and rough enough parts. I was taking it relatively easy and focusing on my orienteering which went really well. Had a nice time.
8 PM

Cycling 15:00 [1] 5.0 km (3:00 / km)
shoes: Serious Rockville

cycle home, via 2 shops. Getting colder in the evenings, and darker.

Tuesday Sep 5, 2017 #

8 AM

slept:8.0 weight:80.3kg (sick)

6 PM

Running (road) warm up/down 22:54 intensity: (6:00 @0) + (10:51 @1) + (5:48 @2) + (15 @3) 3.11 km (7:22 / km) +15m 7:11 / km
ahr:122 max:154 shoes: New Balance Vazee

Jog to the castle. Feeling a bit tired as work is a bit frustrating at the moment. Working on a super big super fast system in Singapore. The problem is the internet connection means working on it is super laggy. Then at 17:55 just before I left, the very last test of the day came back with a spectacular fail. Loosened up a bit on the way though could feel yesterday's gympa a bit, especially in the glutes. Some drills then.

Running (road) hills 41:16 intensity: (5 @0) + (16:05 @1) + (4:02 @2) + (5:16 @3) + (10:30 @4) + (5:18 @5) 6.56 km (6:18 / km) +220m 5:23 / km
ahr:149 max:175 shoes: New Balance Vazee

Castle hills 4x long, 4x medium, 4x short

Longer session than usual so I knew I had to go a bit easy at the start, especially since I have gone much too fast recently. Watch didn't have satellites for the first one but I felt pretty bad really. Second was pretty slow too and I was essentially last in the group. Was feeling sorry for myself about being tired, being a little sick and work being annoying when I realised the solution was just to try harder. That worked well and I was faster on the 3rd. Chatted to Kate after that who was doing sets of 3 and I was tempted but stuck to it and ground out a slightly faster 4th.
Shorter then I can do and I got back in with the pack trading places with Moa for the mediums. These burned something fierce.
The last set were pure sprint efforts, like 20s. For this I was up near the front, top 4-6 which was a nice improvement on the start so I finished feeling good about myself even if my legs will pay for it later!

Running (road) warm up/down 18:09 intensity: (1 @0) + (18:08 @1) 2.65 km (6:51 / km)
ahr:129 max:135 shoes: New Balance Vazee

A very laboured jog down to my jacket and then home. Cup of milk when I was home was a good choice.

Monday Sep 4, 2017 #

8 AM

slept:8.5 weight:80.7kg (sick)

Today I go back to training properly. Have a head cold, with a runny blocked nose but otherwise feeling grand. Last week was a bit mixed but nice to relax a bit before being more serious. In the new apartment now too.

Mon: running + rockgympa + innebandy
Tues: Hills with Linne (4x long, 4x medium, 4x short)
Weds: am gym, pm O with Linne (6,6km in Fiby)
Thurs: 90 mins (last 30 as fartlek of 15 x 1min on (5k pace)/1min off (previous speed of run))
Fri: rest
Sat: DM middle w/ at least 3k warm up and cool down
Sat: DM relay w/ at least 3k warm up and cool down
5 PM

Cycling 14:06 intensity: (3:39 @0) + (10:27 @1) 4.79 km (2:57 / km) +38m 2:50 / km
ahr:112 max:138 shoes: Cannondale CAAD8

To gympa. Thought I was kinda late but wasn't actually. It is a bit quicker from this new place than from where we were last year. My mountain bike had it's saddle stolen so is unfortunately uncyclable for the time being, thus using the road bike.

Running (road) 22:03 intensity: (2:06 @0) + (18:51 @1) + (49 @2) + (17 @3) 2.75 km (8:01 / km) +15m 7:48 / km
ahr:119 max:155 shoes: New Balance Vazee

Warm up lap around the school and then Barkbana before some running drills led by Oskar. Legs could feel the weekend but they woke up nicely. Different from Ross' ones so nice quite so coordinated as I would like!

Strength 28:12 intensity: (1:20 @0) + (25:09 @1) + (1:43 @2)
ahr:102 max:149 shoes: Addidas indoor

An "easy" gympa session led by Oskar & David. 10 mins core, 5, mins jumping, 10 mins core. Not as intense overall as some others but a very decent core, glutes and hips workout.

Floor Hockey 26:09 intensity: (8:53 @0) + (4:12 @1) + (2:18 @2) + (6:04 @3) + (4:42 @4)
ahr:133 max:169 shoes: Addidas indoor

Back on the innebandy train for a while. Tried to track the time I actually spend playing. Hard work, got a goal or two but also had some dire moments.

Cycling 14:04 intensity: (3:59 @0) + (10:05 @1) 4.83 km (2:55 / km) +12m 2:53 / km
ahr:115 max:140 shoes: Cannondale CAAD8

Downhill home. Slowed a little at the end to look at potential car parking places.

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