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Training Log Archive: roar

In the 7 days ending Feb 4:

activity # timemileskm+mload
  Running (road)4 3:44:19 26.27(8:32) 42.28(5:18) 18039.2
  Strength2 1:56:427.6
  O-training1 1:41:11 9.97(10:09) 16.05(6:18) 13830.2
  Aqua Jogging1 1:27:0022.8
  Cycling1 43:36 9.18(4:45) 14.78(2:57) 2603.3
  Floor Hockey1 32:364.8
  Total8 10:05:24 45.42 73.1 578107.8
  [1-5]8 8:17:19
averages - sleep:7.7 weight:79.5kg

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Sunday Feb 4 #

11 AM

Aqua Jogging 1:27:00 intensity: (42:00 @1) + (21:00 @2) + (24:00 @4)
(injured)

Trying out something even more different, aqua jogging. It's been all the rage these recent years but I never resorted to it. I don't find cycling particularly easy on my calves so decided to give it a go.
Went to Fyrishov and they conveniently had the floatation belts that you could just take. Had watch some videos but didn't really know what I was doing so spent about 15 mins trying slightly different things and getting the feel for it and then slowly increased for about 10 mins.
Then I did some kind of fartlek style thing for about 40 mins.
1x 20s,30s,40s in 1min cycles
4x the same + a 1min effort with 1 rest at the end
random amount of 1min, 1min rest, 2min, 2 min rest
worked back down with 2x 40,30,20
Then finished with a 5 min effort
Finally about 15 mins cool down

Seemed a decent session. I was tired enough afterwards anyway. Aqua jogging wasn't so bad, it was just all about the effort so focused on that and form and kept myself entertained.

Had a go on the waterslide afterwards because I could too.

Saturday Feb 3 #

8 AM

Note
(injured)

Calf still sore this morning, though a bit better. Pain is where the calf joins the achilles. Posterior chain all very tight. I suspect due to reintroduction of higher intensity but no maintenance stretching/rolling. I'll do something different today.
12 PM

Cycling 43:36 intensity: (12:26 @0) + (29:41 @1) + (1:29 @2) 14.78 km (2:57 / km) +260m 2:43 / km
ahr:119 max:149 shoes: Cannondale CAAD8

On the turbo for some cross training. Decided to do a few Zwift kilometres and the 20h/40e session. Went ok for the first bit, though I was probably going a bit easier than I was capable of. Turns out that was good as when I started to increase the intensity towards the end, I started to notice my calf and then managed to hurt it a little on one 20s segment. Stopped then, well cooled down first.

Friday Feb 2 #

4 PM

Running (road) 40:52 intensity: (15:24 @0) + (25:28 @1) 7.34 km (5:34 / km) +24m 5:29 / km
ahr:102 max:131 (injured) shoes: New Balance Vazee

Snowy evening but cold so much nicer than the last few days of slush. Headed south along the river and was grand for the first while but after about 20 mins my calf really started to tighten up. I was having a nice time but it got progressively sorer so after 40 mins I decided it was time to stop. Got the bus home from wherever I was, which was surprisingly convenient. Bit annoying.

Thursday Feb 1 #

6 AM

Strength 1:16:04 intensity: (28:45 @0) + (47:19 @1)
ahr:107 max:143 shoes: Addidas indoor

run to gym
7 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 deadlifts 75, 70, 70
3x6 calf raises 80, 75, 75
3x6 squats 80, 80, 85
core (in 1 min chunks, front, back, upper body X3)
6 mins cool down spinning bike (all rowers occupied)
run home

Another gap before doing this. Felt alright, though slightly lower weights on the deadlifts and calfs. I reduced the deadlift weights as I was getting massive headrushes after each lift which seemed kinda bad. It also allowed me to do the movements a but more powerfully.
6 PM

Running (road) 53:42 intensity: (10:49 @0) + (40:21 @1) + (1 @2) + (2:31 @4) 9.33 km (5:45 / km) +48m 5:37 / km
ahr:118 max:167 shoes: Inov8 X-Talon 2016

More snow and slush today. Also not feeling great for various reasons. Not massively motivated but got out and did it. Did the railway crossing road for the first time ever. It wasn't super exciting.

Wednesday Jan 31 #

8 AM

Note
slept:5.5 weight:79.2kg

Slept very badly
6 PM

Running (road) warm up/down 15:01 intensity: (12:36 @0) + (1 @1) + (1:10 @2) + (1:14 @3) 2.58 km (5:49 / km) +18m 5:37 / km
ahr:89 max:161 shoes: New Balance Vazee

Warm up over to Flogsta to run some intervals. In as a separate thing this week due to wanting to turn on night mode and intervals. Sleet falling and a light to medium covering of snow at +2 degrees meant slush city was the name of the game.

Running (road) intervals 50:03 intensity: (1 @0) + (1:35 @1) + (3:41 @2) + (19:44 @3) + (25:02 @4) 11.44 km (4:22 / km) +21m 4:20 / km
ahr:160 max:168 shoes: New Balance Vazee

Fartlek intervals:
5x (3mins 1 min float), 5x (2mins, 1 min float), 5x ( 1min, 1 min float), 5x( 30s, 30s float)

Conditions were absolutely terrible for running quickly. Slushy ice everywhere meant turning and inclines >1% were a nightmare. Some patches would be cleared and gritted and they were ok. The salted bits were not because they had black ice on them so there was no confidence.
Felt kinda bad about my speed as a result at times but the effort levels were good. Legs really started to tighten up by the later 2s. The 30s I did back and forth on a "nicer" bit but accelerating was still a nightmare so not super quick.

On arrival home I was feeling pretty tired and not super stoked about how it had gone. When I uploaded it and saw the overall pace though I re-evaluated.

Running (road) warm up/down 15:40 [1] 2.47 km (6:21 / km) +2m 6:19 / km
ahr:123 max:141 shoes: New Balance Vazee

A slow and tired cool down home. Legs really feeling that session. Super sloppy.

Tuesday Jan 30 #

8 AM

Note
slept:8.5 weight:79.5kg

6 PM

O-training 1:41:11 intensity: (7:23 @0) + (11:22 @1) + (18:16 @2) + (44:47 @3) + (18:30 @4) + (53 @5) 16.05 km (6:18 / km) +138m 6:03 / km
ahr:148 max:181 shoes: VJ Bold

Tisdagsbana N


Crazy late today. As in I arrived to KG after most people had left to the start and still had to get changed. David came and went before I got out. That meant the first 2 k were pretty hectic trying to catch up. I managed with the help of 2 shortcuts but my legs knew about it. Still had to work through the group a bit and I had my hat on which doesn't work in combination with the headtorch so there was a few minutes of switching that up too. Was settled into the back of the front group by 5k and was just following back until after the 12/14 turn off. Jakob jumped the stream but did not make it and went through the ice so we headed for the road. Along the ride then I ended up at the front and orienteered all the way along this bit. Nice for the confidence. We actually passed Jakob here somewhere. I stayed in front until Rödmossen when I turned a little too early in the forest and later lost the path at the northern most part.
The pace increased on the path heading south and I started to pay for the early efforts. There was a gap, then we closed it but then it opened again and it was just Axel, Jesper and I by the field. We cut the last bit then.
Nice training. Really fun to do some of my own orienteering and do it decently well.

Monday Jan 29 #

8 AM

Note
slept:9.0 weight:79.9kg

Easier week in terms of distance last week, but increase in intensity.

Mon- PM running + gympa + innebandy
Tues- Tisdagsbana 14k or 17k
Weds- 15mins WU/CD Fartlek: 5 x 3mins (1min float), 5 x 2mins (1min float), 5 x 1min (1min float), 5 x 30 secs (30secs float)
Thurs- AM Gym PM 50-60mins easy
Fri- 100mins easy
Sat- 15mins WU/CD 40mins hilly tempo
Sun- Tiomila day (9.9k long am, 5.2k night middle pm)
5 PM

Running (road) 24:26 intensity: (1 @0) + (14:18 @1) + (1:06 @2) + (7:53 @3) + (1:08 @4) 4.52 km (5:24 / km) +32m 5:13 / km
ahr:140 max:165 shoes: New Balance Vazee

Easy over to gympa. Kinda grim out, snowing really wet snow. Kinda fun making footprints though.

Strength 40:38 intensity: (13:17 @0) + (25:44 @1) + (1:37 @2)
ahr:112 max:151

Started my watch quite late as I forgot, being in control of the music.
Felt alright really, some decent strength. Good fun.

Floor Hockey 32:36 intensity: (6:53 @0) + (12:38 @1) + (4:17 @2) + (8:48 @3)
ahr:130 max:161 shoes: Addidas indoor

Running (road) 24:35 intensity: (30 @0) + (24:05 @1) 4.6 km (5:21 / km) +35m 5:09 / km
ahr:130 max:139 shoes: New Balance Vazee

Easy home. With Axel as far as Ekeby as he was going that way too. Kinda noticed not having the banana I usually do after innebandy.

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