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Training Log Archive: roar

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  O-training3 4:04:53 16.56(14:47) 26.66(9:11) 17747 /66c71%
  Running (road)3 3:15:47 21.91(8:56) 35.26(5:33) 179
  Strength2 1:56:24
  O-training (technique)1 1:04:38 5.19(12:28) 8.35(7:45) 4816 /19c84%
  Floor Hockey1 30:38
  Running (off-road)2 23:02 2.27(10:10) 3.65(6:19) 56
  Total8 11:15:22 45.93 73.91 46063 /85c74%
  [1-5]8 10:23:32
averages - sleep:7.9 weight:79.1kg

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Sunday Sep 17, 2017 #

11 AM

Running (road) 1:38:12 intensity: (44 @0) + (1:04:36 @1) + (6:00 @2) + (20:25 @3) + (6:27 @4) 18.52 km (5:18 / km) +88m 5:11 / km
ahr:138 max:165 weight:79.4kg shoes: New Balance Vazee

Long run Sunday. Session was 65 easy, 30 at ~4:27. Tried to plan a bit of a novel new route. The start went fine but I made some mistake and went on the wrong side of a forest. Things slowly got worse until I found myself wandering through some green forest I decided to aim for the sports fields I had seen across some wheat fields. Got there via a driveway and there was a Linné Stig sign. My orientation was apparently off so I ran around here looking for the train tracks before deciding to follow the Linné Stig towards uppsala. Came to a crossroads after a bit with a fallen down Linné sign and a signpost towards Uppsala, which was 8km. I didn't really want to do 8k on the road so I went the way I thought the Stig went. This was wrong. I asked someone what was going on eventually. Back to the crossroads and started the effort part. Like 15 mins on the road but then the path turned into the fields and was nice. Successful on the effort, and the distance worked out quite well.

Saw two strange things. First was a couple or walking their remote control car. The guy had driven it into a ditch and the last did not look happy.
Second, had two deers think I was their mother or something. They just ran straight towards me from about 300 m away until they were <10 before turning around. Weird one.

Saturday Sep 16, 2017 #

10 AM

O-training 33:44 intensity: (3:00 @0) + (4:22 @1) + (13:18 @2) + (11:45 @3) + (1:19 @4) ***** 4.49 km (7:31 / km) +38m 7:13 / km
ahr:143 max:168 spiked:11/12c weight:78.9kg shoes: VJ Bold

Middle qual training in Siggefora. Fantastic morning but very wet in the forest made the going really heavy, even for Siggefora, and slippery in places. We did mass start. My oing wasn't great really, not fully there mentally as I was finding the moving so tough. Was still nest Niklas at 7 but he was much faster in the end. I wouldn't have missed 12 in a competition. I was at it, thought I was at it but couldn't see the boulder really so did a circle before realising what I was seeing was really the boulder

O-training 39:14 intensity: (18 @0) + (9:04 @1) + (19:58 @2) + (9:54 @3) ***** 4.35 km (9:01 / km) +40m 8:37 / km
ahr:147 max:159 spiked:4/14c shoes: VJ Bold

Middle final training. We did 1 min iintervals in the order we finished so I went out second. Bad line to 4 meant Pontus caught me and Rasmus (the Danish one) went by quite quickly. Kinda hovered around Pontus in a kind of slow race, having a real hard time actually finding the controls (no kites) but also neither of us were pushing hard. Looking at the quick route I really didn't find some of the controls at all! Got a gap when I got 11 excellently (or at least thought I did) but messed up 12, 13 & 14 so Pontus finished ahead. Bad finish.

Running (off-road) 6:33 intensity: (53 @0) + (5:40 @1) 1.08 km (6:05 / km) +5m 5:56 / km
ahr:112 max:122 shoes: VJ Bold

Jog back to cars with Pontus and Hilda before turning around with Pontus to find Lisa with the keys. Sunny and warm enough that I was tempted by a swim but didn't go for it.
2 PM

O-training 1:38:01 intensity: (34:50 @0) + (1:03:11 @1) **** 7.9 km (12:24 / km) +51m 12:01 / km
ahr:114 max:143 spiked:22/26c shoes: VJ Bold

After a nice lunch sitting in svamptorget in the sun with a large bread roll headed to Lunsen for training 2. Putting out controls for Wednesday's training. Was going slow enough to be very sure of where I was and it was an interesting exercise to read all the details. It nearly rained on me but it was still a nice afternoon training.

One control is about 5m wrong but otherwise all looks good.

Friday Sep 15, 2017 #

9 AM

Running (road) 1:15:20 intensity: (18 @0) + (31:59 @1) + (16:22 @2) + (12:09 @3) + (14:08 @4) + (24 @5) 14.56 km (5:10 / km) +72m 5:03 / km
ahr:148 max:172 shoes: New Balance Vazee

Longish run with interval parts on a lovely sunny Friday morning.
20 mins easy where I headed Stenhagen direction.
Then 10x 2 mins, 90s easy recovery around the cycle track in Stenhagen. It started out very well and the first 2 were nicely on target. 3 was a bit quick, then 4 was uphill and it started to become a struggle. The path was quite rolly after that and I paid for the earlier efforts. The loop wasn't quite as long as I though and I doubled back for 8 & 9 to finish in a reasonable place.
20 mins easy home a slightly different way then. Haven't quite worked out the timings of this new place and had to do a little extra looping to get up to 20 mins.

Thursday Sep 14, 2017 #

8 AM

slept:8.5 weight:79.3kg (rest day)

Wednesday Sep 13, 2017 #

6 AM

Strength 1:24:32 [1]
slept:7.0 weight:78.9kg shoes: Asics Hyper Speed 6 2016

Run to gym
5 mins row
Gym stuff, numbers are kgs:
3x5 one leg squat lunges 45, 45, 45
3x10 calf raises 50, 50, 55
3x5 squats 60, 60 60
3x5 deadlifts 70, 70, 75
3x5 step up drives (each leg) 40, 40, 45
3x5 hip thruster lift thingys 40, 40, 35: 40 was a bit much at the start
7 mins row
Run home

General increase in everything today. Felt easier somehow. Stuck to the core in between sets of reps, though did less leggy things than last week.
Slept quite badly as I didn't have my watch and I kept thinking I had missed my alarm. Lunch time nap is in order.
6 PM

O-training 1:13:54 intensity: (33 @0) + (19:16 @1) + (31:14 @2) + (22:37 @3) + (14 @4) **** 9.91 km (7:27 / km) +48m 7:17 / km
ahr:147 max:164 spiked:10/14c shoes: VJ Bold

Training in Åland. Left KG pretty early, 1715 as sunlight is starting to be an issue. I wanted to do the whole thing so hit going pretty quickly once we got there. Start was nice few people around and I felt quite good.

It all changed going to 8. Came through some green, but then it wasn't ending and I was getting pretty confused. Eventually came out and it was all open. Ok I'm in the felled area... No all the directions are wrong, what? Stood there for a bit and then decided to just follow my compass. Found a hill that seemed real but the veg was just totally wrong. Got the control and shouted for the other 5 people wandering around. 9 the contours felt all wrong after leaving the weird open areas. The green on the way to
The map was pretty dodgy from then on, combined with a lack of trust. The huge green area towards 10 was apparently grand for the most part. The control picking was nice but it was now getting dark so controls were hard to find, especially 13 which was well hidden in some green. Decided to go back from 14 via 18 as suggested. This was entirely felled so was a tough finish.

Tuesday Sep 12, 2017 #

8 AM

slept:8.0 weight:78.8kg

5 PM

Running (off-road) warm up/down 9:41 intensity: (49 @0) + (8:52 @1) 1.55 km (6:15 / km) +20m 5:52 / km
ahr:114 max:133 shoes: VJ Bold

Easy to the start. Warm evening.

O-training (technique) intervals 1:04:38 intensity: (1:59 @0) + (13:18 @1) + (2:19 @2) + (15:38 @3) + (31:14 @4) + (10 @5) **** 8.35 km (7:45 / km) +48m 7:32 / km
ahr:154 max:173 spiked:16/19c shoes: VJ Bold

6x O-intervals in Nåsten.

Started with the top group and did pretty well on the first. Was lacking zip on the second and moved back to the second group after which was better. Got to do more orienteering and more competing. Never really felt springy though, but tried to press on anyway. Last was pretty rough green but bit of a race with Olle for the finish. Good fun.

Running (off-road) warm up/down 6:48 intensity: (1 @0) + (6:47 @1) 1.02 km (6:40 / km) +31m 5:47 / km
ahr:129 max:144 shoes: VJ Bold

Back to KG with Kate. Tired.

Monday Sep 11, 2017 #

8 AM

slept:8.0 weight:79.3kg

Decent enough week done. Building up more kms in the next while.

Mon: running + rockgympa + innebandy
Tues: O-intervals
Weds: am gym, pm O with Linne (9)
Thurs: rest
Fri: 20 mins easy, 10x2mins, 90s recovery, 20 mins easy
Sat: am middle training (qual + final), pm controls for next week training out (I hope)
Sat: 95 mins long (65 easy + 30 steady)
6 PM

Running (road) 22:15 intensity: (5:55 @0) + (16:10 @1) + (10 @2) 2.18 km (10:12 / km) +19m 9:47 / km
ahr:115 max:146 shoes: New Balance Vazee

Classic pre gympa loop + drills. Includes some balance exercises as well. Little stiff after the weekend and lacking some spring but not too bad really. Nice evening.

Strength (gympa) 31:52 intensity: (2 @0) + (31:50 @1)
ahr:109 max:135 shoes: Addidas indoor

Ross was back as leader for this week so a more "traditional" program. Little bit of work to do to get back to good strength.

Floor Hockey 30:38 intensity: (2:28 @0) + (7:02 @1) + (3:26 @2) + (11:17 @3) + (6:05 @4) + (20 @5)
ahr:148 max:172 shoes: Addidas indoor

Very intense today. Only 2 teams, one with 3 players meant pretty constant floor time. Near the end everyone was clearly wrecked as we all took the easiest option. Good fun.

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