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Training Log Archive: roar

In the 7 days ending Jan 21:

activity # timemileskm+mload
  XC Skiing6 10:03:02 49.59(12:10) 79.8(7:33) 74866.7
  Running (road)5 3:25:12 23.24(8:50) 37.4(5:29) 19338.1
  Strength2 2:09:319.3
  O-training1 1:36:48 8.62(11:14) 13.88(6:59) 662 /7c28%8.1
  Floor Hockey1 34:31 0.56(1:01:52) 0.9(38:26)3.5
  Total14 17:49:04 82.01 131.98 10082 /7c28%125.7
  [1-5]14 15:16:22
averages - sleep:8 weight:79.8kg

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Sunday Jan 21 #

9 AM

XC Skiing 2:16:14 intensity: (26:40 @0) + (1:46:21 @1) + (3:10 @2) + (3 @3) 18.27 km (7:27 / km) +137m 7:11 / km
ahr:119 max:153

Last one. Started with Ken, Kate and Regina. K & K skiied away from me and G pretty quickly at the start of Rådsjön. We plodded around nicely and had fun before doing Gröna Milen. We had a real rough time on this last year so there was some trepidation but it went excellently. Gina then left and I did the big Golfrundan. Some serious climb but totally worth it to finish the weekend on a nice downhill :)
6 PM

Running (road) 32:27 intensity: (4:18 @0) + (24:23 @1) + (19 @3) + (3:27 @4) 5.94 km (5:28 / km) +6m 5:26 / km
ahr:130 max:166 shoes: New Balance Vazee

After a fairly tough weekend, and some sore legs from unusual activity, the drive home really stiffened me up (along with sore hip flexors being far from ideal for driving). Went out for an easy one after we got home which really help loosen out everything. Very cold, -10, much colder than Orsa but nice out.

Saturday Jan 20 #

9 AM

XC Skiing 2:26:17 intensity: (12:43 @0) + (2:00:25 @1) + (12:24 @2) + (45 @3) 18.94 km (7:43 / km) +199m 7:20 / km
ahr:129 max:154

All the "beginners" started together and skiied down the hill. Had my worst, but also funniest fall of the weekend when Ken fell in front of me on the first bend on the hill. I had nowhere to go so just went straight into the powder before falling over. At the bottom tried to follow Hilda, Lisa & Ken but lost them by the stadium. Went as far as the hund & pulka start with Kate then we split and I did Råsjön runt. Pleasant. Followed it with Stormon runt and was really suffering by the end. Had seen I was gliding much worse than everyone else so changed my skis before the climb up. That helped mostly, but did make uphill much harder. Going right after the road had more climb and I really suffered my way up.
11 AM

XC Skiing 7:35 [2] 0.83 km (9:10 / km) +29m 7:48 / km

Watch died on the way up the hill. There was no way I was doing the rest of the hill without logging it somehow so used my phone. Pretty wrecked.
3 PM

XC Skiing 1:41:23 intensity: (5:43 @0) + (1:03:32 @1) + (25:14 @2) + (6:54 @3) 15.07 km (6:44 / km) +132m 6:27 / km
ahr:138 max:160

Drove down to avoid the hill because I was pretty wrecked. Small golfrundan then met Ken as planned to do Böllingmyren. Nice pace for this. He had leant me his little torch so could stay out a little later. We moved to the lit track after though and did one lap of that which was pretty hard work with uphills, though really fun downs, before heading home. Quite glad I drove really!

Friday Jan 19 #

9 AM

XC Skiing 1:19:24 intensity: (16:59 @0) + (1:00:23 @1) + (2:02 @2) 8.71 km (9:07 / km) +69m 8:46 / km
ahr:117 max:150

Headed down in the morning and rented some skis. With Gina did Hund & Pulka. Was ok at first but mostly had forgotten the technique and was struggling after a while. We did some technique practice in the stadium which helped and then two small laps of Golfrundan before going for lunch.
1 PM

XC Skiing 2:12:09 intensity: (1:12:09 @1) + (1:00:00 @2) 17.98 km (7:21 / km) +182m 7:00 / km

Short lunch due to not bringing a headtorch and wanting to be finished before dark. Started with Gina down the hill which went well actually. Then did Böllingemyren. Nice and flat so good for technique but windy so interesting. Then struggled back up the hill to get home just before dark and make dinner.

Thursday Jan 18 #

7 AM

Running (road) 50:12 intensity: (10:23 @0) + (37:13 @1) + (1:27 @2) + (23 @3) + (46 @4) 8.51 km (5:54 / km) +59m 5:42 / km
ahr:120 max:166 shoes: New Balance Vazee

Easy snowy morning. Legs pretty stiff and heavy from yesterday. Quality podcast (There's no such thing as a fish (thanks Ross via Boris!)) and had a very nice time. Also saw an tawny owl (kattuggla) at the north end of Röbospåret which pleased me. Hard to identify birds in the dark I will admit though.
10 PM


A rather rough 4 hour drive to Orsa this evening. Dark all the way and snowing after about the first 30 minutes. Fresh snow on the motorways was stressful, though Gina did all that bit. I drove the last 2 hours which included the ungritted and not that recently ploughed actual ascent. Could have squeezed in a run but didn't think it would benefit me.

Wednesday Jan 17 #

6 AM

Strength 1:26:36 intensity: (36:29 @0) + (50:07 @1)
ahr:110 max:144 shoes: Addidas indoor

It's been a while since I was in the gym.

run to gym
7 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 deadlifts 80, 75, 75
3x6 calf raises 75, 80, 80
3x6 squats 80, 80, 80
core (in 1 min chunks, front, back, upper body X3)
6 mins cool down row
run home

The dealifts felt very hard but for the rest I was feeling pretty good really. Quite happy with my power on the squats. Lots of snow out this morning so could be interesting for tempo/fartlek this evening.
6 PM

Running (road) 1:09:39 intensity: (16:42 @0) + (20:04 @1) + (1:42 @2) + (9:18 @3) + (21:38 @4) + (15 @5) 14.15 km (4:55 / km) +63m 4:49 / km
ahr:134 max:172 shoes: New Balance Vazee

Tempo/fartlek session for the week and a tough one. As it had been snowing most of the night and morning I wasn't sure where I was going to find a good surface for this. I also have done a lot of runs around Flogsta so wanted to mix it up a little.

15 mins warm up: headed to the castle. Pretty drifty snow in places as it has been unusually windy. Some paths cleared some not. HRM clearly not liking the cold
15 mins @165-170: except the HRM was still not playing ball and seemed to be reading low. At least it felt like I was pushing hard but the HR was not matching what I was feeling for the first part. It came more in line near the end. A decent amount of downhill meant this was fast enough
3 mins recovery: fiddling and changing the view on my watch
2x90s, 4x60s, 4x30s, 4x15s fast with equal steady recovery: Goal here to get as far as possible in the session which I did ok with, achieving 4.77km. Long way to go to hit 6 though. The 90s were ok legs moving ok. Got a little cheer from Gina too. The 6s broke down the minutes well, but I suffered on the last two, climbing a little past ICA Väst. Accelerating for the 30s was hard and after the second one I had a very slow recovery but got past it and worked hard until the end. The 15s were hard. Surprisingly type 1 fun, though a decent type 2 element. Loop was ok snow wise. Not 100% clear but gritted well enough. Sharp turns were bad but only 4 of those really.
15 mins cool down: recovered quite well and quickly. The road from the end of the bike path to the railway wall is finally open so a bit nicer route there. Not much used though so snowy.

Tuesday Jan 16 #

8 AM

slept:8.5 weight:79.9kg

5 PM


17:50: still in an a work meeting that I can't leave. No Tisdagsbana for me this week :(
7 PM

O-training 1:36:48 intensity: (22:45 @0) + (1:06:55 @1) + (7:05 @2) + (3 @3) ***** 13.88 km (6:59 / km) +66m 6:49 / km
ahr:121 max:153 spiked:2/7c shoes: VJ Bold

Due to work meeting not finishing until 7 I invented my own training. Went to Stenhagen in the falling snow to run the Nynäsnight course over there. The snow meant running on the road to get there a bit was grand and nice and bright evening. Started at number 2 because that was how I got there. Orienteering was ok at first but 7 was a nightmare, in that I never found it, skipped 8 and was super hesitant to 9. Then had a bad time with 10. From there I came home via paths and was nicely over 90 mins anyway.

Monday Jan 15 #

8 AM

slept:7.5 weight:79.7kg

Keeping up this good weeks. Last week was a tough one. Bit more intensity. it's probably time to get a new HRM really. Also can't wait for my new watch buttons! Bit behind on my writing up and some things were learned on Sunday so need to do that. Pretty loaded start if the week this week in terms of running and then heading up to Orsa Grönklitt on Thursday evening for a weekend of skiing. We'll see how much running I do. It would be good to do maybe 30-40 mins but will have to judge how tired I am after skiing.

Mon- running to/from + gympa + innebandy
Tues- Tisdagsbana 15.6k
Weds- AM gym PM 15min WU + CD Tempo + fartlek: 15mins tempo 165-170bpm, 3mins rest then Mona fartlek (2x90secs, 4x 60secs, 4x30s, 4x15s) with equal rec. Goal is to get as far as possible in the 20 minutes so on segments are fast and off segments are still steady.
Thurs- AM 50mins easy PM 30mins easy, PM session could be tight to squeeze in with driving.
Friday - double xc skiing
Saturday - double xc skiing
Sunday - single longer xc skiing.
5 PM

Running (road) 27:20 [2] 4.47 km (6:06 / km) +40m 5:51 / km
shoes: New Balance Vazee

To gympa. By gorrah was it windy. Don't know where that came from.
6 PM

Strength 42:55 [1]

Gympa. Decent feeling today actually. Few niggly things from various bangs yesterday but grand. Lying on my left side is a small bit uncomfortable.
7 PM

Floor Hockey 34:31 [1] 0.9 km (38:26 / km)
shoes: Addidas indoor

Innebandy. Only 8 people so it was pretty intense. Good fun though.

Running (road) 25:34 [2] 4.32 km (5:55 / km) +25m 5:45 / km
shoes: New Balance Vazee

Run home. Not super energetic and on the phone to Gina for the first 15 mins. Tail wind though was pretty pleasant.

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