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Training Log Archive: roar

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Running (road)4 3:44:20 25.3(8:52) 40.72(5:31) 24138.4
  Running (off-road)2 2:49:37 17.88(9:29) 28.77(5:54) 59831.8
  O-training1 1:25:53 8.46(10:09) 13.62(6:18) 14711.9
  Total7 7:59:50 51.64(9:18) 83.11(5:46) 98682.0
  [1-5]7 6:58:27
averages - sleep:8.7 weight:79.9kg

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Sunday Jan 28 #

10 AM

Running (off-road) long 1:44:32 intensity: (11:48 @0) + (1:23:16 @1) + (1:17 @2) + (5:35 @3) + (2:35 @4) + (1 @5) 18.1 km (5:47 / km) +138m 5:34 / km
ahr:127 max:172 shoes: Inov8 X-Talon 2016

Long easy one in Nåsten. Wasn't sure beforehand of when I would go really, having a lazy weekend, but got out early enough in the end. Warm, 2 degrees, and light snow overnight meant everything was covered in a light slush. Ran over a frozen marsh or two in places that was super sketchy. Nice run, had an enjoyable time. Felt a little tired after like 40 minutes but it was only a momentary thing. Grand for the rest.

Saturday Jan 27 #

1 PM

Running (off-road) hills 1:05:05 intensity: (11:41 @0) + (19:32 @1) + (1:39 @2) + (6:27 @3) + (25:02 @4) + (44 @5) 10.67 km (6:06 / km) +460m 5:01 / km
ahr:140 max:172 shoes: Inov8 X-Talon 2016

Sunnersta Hills tempo. climb modified from contour counting
First a 15 min warm up: 50m
Better conditions than last time, sun out, melting ice only artificial snow on the ski slops. Went around the back to check it out and look at people coming down it. You get about 3 turns in, unless you are the suicide kid I saw who went for none. Then around and up to the top to see how much of an impact the snow would have on the top of the hill. Only small.
35 mins tempo @165-170: 5:28/k 300+60m (4:16/k)
Started at the actual start of the Gropen extreme route for better comparison reasons. Had to some modifications though which made it slightly slower. Felt decent today. Really have to work for the HR on the flats but it's almost easy to sustain the ups, just huge quad burn. Downs were quite slippy but only one almost fall on one of them. Had a decently big fall coming through the bowl by the car park but landed on soft stuff so grand. Got through it quite well I though, and went through the lap about the same time as last week, but with another 5 minutes to do.
15 mins cool down: 50m
Tired afterwards. North along the ridge before dropping down and including a climb back up.

Friday Jan 26 #

1 PM

Running (road) 50:13 intensity: (2:12 @0) + (34:17 @1) + (3:33 @2) + (5:50 @3) + (4:21 @4) 8.54 km (5:53 / km) +56m 5:42 / km
ahr:133 max:168 shoes: New Balance Vazee

Decent of work time done this week so snuck out for a lunch time run, to be outside in daylight. Had been hoping for some sun but no such luck. Bright at least. Started with Gina for a bit but then she slowed down and I sped up a little as we had different goals. Kind of a random route, but the aim was to get to the hill near the end to do 6x20s hill sprints. The steep elljusspår hill was super icy so skipped that and just did them on the road to the school. Went well and met Gina again on the 5th which she joined for. Then one more solo and home the shortest way.

Thursday Jan 25 #

8 AM

slept:8.5 weight:79.8kg

Sun is up very shortly after I get up now. Woo. Very soon any morning runs will be finishing in the light.
7 PM

Running (road) 59:29 intensity: (27 @0) + (58:14 @1) + (47 @2) + (1 @3) 11.14 km (5:20 / km) +89m 5:08 / km
ahr:127 max:153 shoes: New Balance Vazee

Easy run. Just a nice 60 minutes. Mostly the ice is gone, though a few small sloshy bits. Felt nice and loose and like I was moving nicely. HR data is reasonable because Gina's watch. #jealous

Wednesday Jan 24 #

8 AM

slept:9.0 weight:80kg

6 PM

Running (road) warm up/down 15:23 intensity: (8:18 @0) + (4:30 @1) + (35 @2) + (2:00 @3) 2.23 km (6:55 / km) +22m 6:35 / km
ahr:107 max:155 shoes: New Balance Vazee

Warm up from KG with the group of 6 total. Not raining anymore but very melty and slushy. Got to the start but no one there so a little extra loop, then drills and strides.

Running (road) intervals 44:18 intensity: (49 @0) + (9:11 @1) + (4:01 @2) + (6:09 @3) + (23:21 @4) + (47 @5) 9.25 km (4:47 / km) +32m 4:42 / km
ahr:156 max:173 shoes: New Balance Vazee

Pyramid 1,2,3,4,5,5,4,3,2,1 with rest 1,1,1,2,2,2,2,1,1,1
Small group so finding my own pace. Kinda tried to stay with Assar near the start but knew that was a bit fast so kept it sensible. Good paces for the first few even if it was slippy in places but also downhill.
Things changed on the first 5, we ended on a slushy path and there was a little climb so a bit slower. The second 5 was tough though starting with sheet ice and then once off that, the solid enough Norbyvägen climb with a headwind. Finished it off all the way up Norbyvägen as the path was good. Nice speed at the end. Maybe should have pushed harder on the list 2 but was impinged slightly by a cyclist with a trailer deciding to turn with no warning as I was jumping over a puddle and had to take emergency evasive action.

Running (road) warm up/down 12:10 [1] 1.94 km (6:17 / km) +11m 6:06 / km
shoes: New Balance Vazee

Cool down back to KG, but that wasn't really enough so did an extra lap with Kate.

Tuesday Jan 23 #

8 AM

slept:8.5 weight:79.8kg

6 PM

O-training 1:25:53 intensity: (10:50 @0) + (39:19 @1) + (27:35 @2) + (8:09 @3) 13.62 km (6:18 / km) +147m 5:59 / km
ahr:136 max:160 shoes: VJ Bold

Tisdagsbana Å + ~12k modification

Snowy in the forest and this week there was a mostly road tisdagsbana. Quick enough once we hit the larger road and I reckoned the 16k option was going to be pretty tough. Hilda was debating between the 10 and 16 and we came up with a compromise. Faye and Erik Skärberg came with us. Our path was less run on and a bit tougher for us, as well as trying to not run in ski tracks. Then some orienteering where I wasn't fantastic but ok. The tracks in the forest weren't that helpful. Decent amount of help from Hilda. Felt good finishing then and I think it was the right choice to not do the 16. Only Niklas did the 22, so fair play to him.

Monday Jan 22 #


Nice base week last week, but some quality session thrown in on Wednesday. I'm very aware that last year after skiing weekend I spent two weeks with an injured back but I'm confident there won't be any problems. In any case, start of the week adjusted to be slightly easier.

Mon- 30-40mins easy
Tues- Tisdagsbana 10k or 16k depending on how I feel. Easy though
Weds- Intervals with Linne. Pyramid (1,2,3,4,5,5,4,3,2,1)
Thurs- 60mins easy
Fri- 40mins easy + 6 x 20s hill sprints
Sat- 15min WU+CD 35min hilly tempo @165-170
Sun- 100mins easy
7 PM

Running (road) 42:47 intensity: (15:18 @0) + (25:16 @1) + (1 @2) + (2:12 @3) 7.63 km (5:36 / km) +31m 5:30 / km
ahr:115 max:160 shoes: New Balance Vazee

Easy evening run. Made up a Gränby loop. Feeling quite sluggish really but a pleasant run. The snow is still nice and soft and not icy.

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