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Training Log Archive: roar

In the 7 days ending Feb 11:

activity # timemileskm+mload
  Running (road)6 4:18:19 27.05(9:33) 43.53(5:56) 46731.9
  Orienteering1 1:11:08 6.02(11:49) 9.69(7:21) 43322 /24c91%35.3
  Strength1 40:008.0
  O-training1 39:09 3.46(11:18) 5.57(7:01) 377 /9c77%22.8
  Running (off-road)1 11:25 0.55(20:40) 0.89(12:51) 10.9
  Total7 7:00:01 37.09 59.69 93829 /33c87%98.9
  [1-5]7 6:37:44
averages - sleep:8.3 weight:79.9kg

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Sunday Feb 11 #

12 PM

Running (road) warm up/down 6:10 intensity: (1 @0) + (6:09 @1) 0.75 km (8:16 / km) +55m 6:02 / km
ahr:129 max:137 shoes: Inov8 X-Talon 2016

Orienteering race 1:11:08 intensity: (2:15 @0) + (49 @1) + (3:40 @2) + (18:43 @3) + (41:28 @4) + (4:13 @5) *** 9.69 km (7:21 / km) +433m 6:00 / km
ahr:159 max:176 spiked:22/24c shoes: Inov8 X-Talon 2016

Running (road) warm up/down 17:10 intensity: (25 @0) + (12:47 @1) + (3:58 @2) 2.62 km (6:33 / km) +95m 5:33 / km
ahr:131 max:150 shoes: Inov8 X-Talon 2016

Saturday Feb 10 #

11 AM

Running (road) long 1:30:06 intensity: (7 @0) + (1:12:12 @1) + (8:52 @2) + (3:28 @3) + (5:24 @4) + (3 @5) 15.74 km (5:44 / km) +185m 5:24 / km
ahr:137 max:171 shoes: New Balance Vazee

Friday Feb 9 #

6 PM

Running (road) 53:39 intensity: (15:32 @0) + (34:39 @1) + (1:03 @2) + (2:24 @3) + (1 @4) 9.46 km (5:40 / km) +22m 5:36 / km
ahr:118 max:162 shoes: New Balance Vazee

Gina was doing an 8k pace session so I gave her a 5 minute head start and then went on the same route to try and catch her. Pleasant evening and a nice route that was mostly clear enough. Never caught Gina has she made a mistake on the route and I was wondering where she got to. Kinda ran a bit faster than intended as a result but wasn't too bad. Did 4x100m strides at the end for a little bit of speed.

Thursday Feb 8 #

6 PM

Running (road) warm up/down 7:12 [1] 0.32 km (22:43 / km) +4m 21:22 / km
ahr:100 max:101 shoes: VJ Bold

Warm up before unknown start time. Forgot to start my watch, and then stopped it at first start which was 4 mins before me. Relatively warm today actually at 0/-1.

O-training 39:09 intensity: (1 @0) + (42 @2) + (7:47 @3) + (25:13 @4) + (5:26 @5) ***** 5.57 km (7:01 / km) +37m 6:48 / km
ahr:166 max:174 spiked:7/9c shoes: VJ Bold

Nynäsnight #4 in Tjäderleksbergen


Simulated relay start. I was on the medium and started in the last group, Pontus & Carl Johan also with me and the long runners. Didn't find the tag at 1 on the longer gaffle and was a little behind. Little unsure to 2 as a result but corrected well. Night => path route to 2. Catching some earlier starters so behind someone on this leg. Jumped in front once we hit the forest. Pretty excellent line, but small loop in the circle. CJ had the other gaffle, caught Johanna deciding where the control wasn't due to Olof & Albin A standing right beside the tag.
Plan for 4 was straight as far at the path, then right of the line using the features to line me in. First part was grand until the second ditch I crossed. Then came across Pontus on a path. This was not the real path but it seemed legit and followed it, not keeping track of the features. Reckoned I was left and tried to get it back. Not moving quickly but eventually got back in the game when I came across the long linear hill. From there confirmed with the cairn and Johanna had nearly caught back up. Really nice into the control from there and got a gap on Pontus. Nice to 5, confident and sure.
Not enough concentration leaving 6, refolding map. Wanted to be more to the right but went past the cairn. Kind of lost myself after that and wasn't moving super quickly until the crag in the open and then the rock in the valley. From there in was top class again.
Refolding map again leaving 6 and didn't compass the first 25-50m which was really bad form. Copped it when Pontus was too my right and I was on a flat hill. Homed in on it well.
Bit of pressure then to finish it off nicely. Worked it well, concentrating and paying attention to my distance. Pontus dropped left and I spiked 8. Then 9, using the hill to the left before it.

Good fun. Also, and perhaps more importantly, decent orienteering. Focus and doing a review of how orienteering in Lunsen works at lunch time were the big factors. Also a decent amoutn of luck!

Running (off-road) warm up/down 11:25 intensity: (2:23 @0) + (9:02 @1) 0.89 km (12:51 / km) +1m 12:46 / km
ahr:115 max:130 shoes: VJ Bold

Jog back to cars with Pontus & Johanna. Started to snow and visibility was terrible.

Wednesday Feb 7 #

8 AM

Note
slept:8.0 weight:80.2kg

Kinda grand to have a rest day. Haven't been logging it but have been doing 60 eccentric calf lowers per leg per day and a better stretching and maintenance regime. It probably is worth logging in the long run. Calf seems totally fine and should be back to a normal recovery week today.
Confidence of being in Ireland on Sunday is increasing and at about 99% now.
Next job is to get a lift from the airport at 10am to Pine Forest which should be possible (any volunteers?)
6 PM

Running (road) 59:02 intensity: (1:33 @0) + (47:38 @1) + (2:54 @2) + (4:12 @3) + (2:45 @4) 10.16 km (5:49 / km) +76m 5:36 / km
ahr:127 max:167 shoes: New Balance Vazee

Easy hour of an evening. Went with Gina and did a slightly different loop which was a bit of a change. Still damn cold out but calf felt good. Gina was doing 8k so left her when we got back to Stabby and did an extra loop. Calf got a little tight in the last 5 mins but was fine after some stretching when I got home.

Tuesday Feb 6 #

9 AM

Note
slept:8.5 weight:79.6kg (rest day)

Accidental enforced rest day due to oversleeping, now being at work and doing soup tonight leaving little to no time available.

Monday Feb 5 #

5 PM

Running (road) 25:00 [1] 4.5 km (5:33 / km) +30m 5:23 / km
shoes: New Balance Vazee

My watch seems to have lost my data for some reason... Ran to gympa as a calf tester. Bloody cold at -9 ish but an enjoyable little jog.
6 PM

Strength 40:00 [2]

Gympa. Didn't do any of the jumpy stuff that uses the calf that much. Strong enough, except for push ups.
9 PM

Note

Little bit annoying with the little injury last week, but it seems ok today. Dealt with it alright and the rest of the week was ok. Taking it easy this week. It's bright in the mornings now which is amazing! Also really getting so close to Portugal.

Monday: test calf, run to gympa & gympa
Tuesday: am 40 mins easy, PM make soup
Wednesday: easy 60 mins
Thursday: night-o in Lunsen, 5k
Friday: easy 50 mins
Saturday: longish 90 mins
Sunday: 95% Pine Forest orienteering

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