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Training Log Archive: roar

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  Running (road)4 4:51:19 33.5(8:42) 53.91(5:24) 47456.0
  O-training2 2:47:21 16.61(10:05) 26.73(6:16) 20136.0
  Strength2 1:51:40 0.75 1.210.2
  Running (off-road)1 59:16 5.72(10:22) 9.2(6:26) 945.6
  Floor Hockey1 36:47 0.42(1:26:48) 0.68(53:56)4.8
  Total8 11:06:23 56.99 91.72 769112.6
  [1-5]8 10:14:20
averages - sleep:8 weight:80.2kg

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Sunday Dec 10, 2017 #

10 AM

Running (road) 1:40:09 intensity: (1:05:23 @1) + (4:25 @2) + (14:27 @3) + (15:54 @4) 18.16 km (5:31 / km) +200m 5:14 / km
ahr:140 max:168 shoes: Inov8 X-Talon 2016

For a change of scenery, Gina had the idea to head to Fjällnora, about 16k east. This it turns out was a great plan. I did 70 easy and 30 steady, heading first south, crossing the sketchiest bridge known to man. It was a floating number but the middle part seemed to have become detached and moved independently of the rest. I was not excited by the prospect of a dip in the almost frozen lake. Then some nice technical trail for a bit. I had printed out a map from a race in the late summer so followed roughly the route they had past some lakes which was a bit more gravel road but then coming north again was smaller forest roads and small trails. This southern excursion was perfect for the 70 mins and left me with the green loop to do to the north which worked perfectly. Bit hillier than in the city so was feeling it in a few places and the pace was not super high but pushed on well for the most part. One hill in the last 2 minutes really killed me but once up I was grand.

Saturday Dec 9, 2017 #

10 AM

O-training 1:10:34 intensity: (31 @0) + (47:58 @1) + (6:16 @2) + (10:19 @3) + (5:30 @4) 12.45 km (5:40 / km) +85m 5:29 / km
ahr:138 max:167 shoes: Inov8 X-Talon 2016

Lucia OL
From KG running to different parts of town and doing sprints. Unfortunately there was an issue with a background file so 2 of the sprints were just blank! We did them anyway like the weirdos us orienteers are. Mostly taking it easy though pressed on a bit in the last 2 sprints. Good fun morning. Course was shorter than advertised which was fine by me :)

Followed by an afternoon of watching skiing, baking pepparkakor, julmust pong and general jukmys in KG.
4 PM

Running (off-road) 59:16 intensity: (2:54 @0) + (56:22 @1) 9.2 km (6:26 / km) +94m 6:08 / km
ahr:120 max:141 shoes: Inov8 X-Talon 2016

Easy with Kate and Johanna on small trails in Nåsten. Nice evening out and very pleasant with some company. Bit longer than the plan but a nice easy run.

Friday Dec 8, 2017 #

12 PM

Running (road) tempo 1:36:20 intensity: (12:25 @0) + (35:54 @1) + (11:46 @2) + (24:17 @3) + (9:23 @4) + (2:35 @5) 19.21 km (5:01 / km) +147m 4:50 / km
ahr:138 max:174 shoes: New Balance Vazee

12 mile tempo. Started a bit later than originally planned due to making some mince pies. Bit of a southerly wind today so I wanted to start south and finish north. Living on the north side of the city that usually means coming through the city which is grand except for about 400m that comes in the last mile which is a right pain. So i mixed it up and ran out Banvallen. Out and back was a bit tough and it felt like it was going really slowly on the way out, was starting to question the GPS distance and feeling like I was not moving quick. The way back was good though, and hit the paces mostly bang on. Last mile I started a bit quick and suffered near the end but held it to 4:12/k. Tired on the last bit home then but job done.

Thursday Dec 7, 2017 #

8 AM

Note
weight:80.5kg (rest day)

Wednesday Dec 6, 2017 #

6 AM

Strength 1:14:28 [1] 1.2 km (1.0 kph)
shoes: Asics Hyper Speed 6 2016

Run to gym, -5 out so I went quicker than usual to keep warm
6 mins warm up row
warm up stretchy things
Gym stuff, mixed up the order for the lols numbers are kgs:
3x6 deadlifts 70, 70, 70
3x6 calf raises 80, 80, 80
3x6 squats 70, 75, 75
core (in 1 min chunks, front, back, upper body x 3)
1min each leg bosu ball balance
6 mins cool down row

Was going to put this on the trianing bank but with my knee after yesterday I wasn't totally sure I was going to be able to do it. Knee was a bit stiff on waking up but it loosened out quickly so I went with it being aware. Was grand in the end. Felt quite strong really.
6 PM

Running (road) 1:10:21 intensity: (2:50 @0) + (1:01:18 @1) + (1:50 @2) + (3:52 @3) + (31 @4) 12.07 km (5:50 / km) +91m 5:37 / km
ahr:123 max:163 shoes: New Balance Vazee

Easy 60 minutes + 6x 20s hills sprints, well more like 52 mins, hills, 8 mins due to the distance to the nearest vague semblance of a hill. -3 when I started and -5 by the end. Should have gone for more gloves but a nice run. Knee is grand, slightly sore for the last 5 degrees of bend but don't really need that for running. Hills were good, felt nice and smooth. There was a group of kids also doing hills where I chose so was passing those out.

Tuesday Dec 5, 2017 #

8 AM

Note
slept:7.5 weight:79.8kg

6 PM

O-training 1:36:47 intensity: (7:35 @0) + (18:43 @1) + (22:58 @2) + (38:12 @3) + (9:19 @4) 14.27 km (6:47 / km) +116m 6:31 / km
ahr:146 max:167 shoes: VJ Bold

Vinterträningspremiär
(map to come)
i.e. like Tisdagsbana but with Fika and lots more people. I believe 136 entered. I did pretty well in the quiz 8/10 so was near the front from the start. It was very cool to look back in the open and see the huge train of people behind. Fika was very early (actually just remembered I had a jelly in my pocket from this, nom!) but super tasty with some glögg (mulled wine ish) and biscuits.
Forest was icy with marshes frozen enough that you might make 1 or two steps before going through, which is awful. Ended up near the front for a bit by trusting me which was nice. After the disco dude corridor there was a route choice. The front few people went left and when we saw those behind going right, the pace notched right up. I wasn't dying but it was tasty enough and some people got dropped. Coming back over the fields in the middle of Nåsten there is a ditch and we didn't find the bridge. I kinda messed up the jump and landed in the middle smashing my knee of the remaining ice. Hilda did the same with her shin so we walked together for a bit to walk it off. Took a little shortcut to catch back up. Last bit was grand and then we had some surprise more fika before the last bit through Norby.

Afterwards knee was kinda sore and I was limping a little by the time we left the clubhouse. Iced and stretched when home and we'll see how it is in the morning.

Monday Dec 4, 2017 #

8 AM

Note
slept:8.5 weight:80.4kg

Another solid week last week in around the 100k mark. Some good successful sessions. Keep plugging away this week.

Mon- running + gympa + innebandy
Tues- Tisdagsbana
Weds- AM gym PM 60mins easy incl 6x20seconds hill sprints (walk back rec)
Thurs- rest
Fri- 12 mile progression
Sat- AM Lucia Oing PM 30mins easy
Sun- 100 mins (last 30 steady)
5 PM

Running (road) 24:29 intensity: (1 @0) + (14:51 @1) + (1 @2) + (6:13 @3) + (3:23 @4) 4.47 km (5:29 / km) +36m 5:16 / km
ahr:141 max:168 shoes: New Balance Vazee

Run to gympa. I was pretty late leaving and then there were a load of cars where I would usually cross the road so I ended up taking a little bit of a different route. That was a nice change actually though it turned out to be 70m longer. Cold out but a lovely evening for running. Legs felt great.

Strength 37:12 intensity: (12:13 @0) + (23:08 @1) + (1:10 @2) + (41 @3)
ahr:113 max:156

Gympa. Felt strong and capable of some of the exercises that I'm not always good for. Possibly helped by being decently late and missing a lot of the hoppy stuff at the start.

Floor Hockey 36:47 intensity: (13:34 @0) + (8:44 @1) + (6:09 @2) + (7:33 @3) + (47 @4) 0.68 km (53:56 / km)
ahr:124 max:167 shoes: Asics Hyper Speed 6 2016

Scored an excellent goal or two, but was also part of some horrendous losses.
11 PM

Note

Went for a late Aurora search and was quite successful.

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