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Training Log Archive: Felly

In the 7 days ending Dec 3, 2017:

activity # timemileskm+mload
  Running6 4:23:10 30.7(8:34) 49.41(5:20) 680190.8
  Orienteering3 3:06:32 18.13(10:17) 29.18(6:23) 400135.8
  Cross Training4 2:47:4265.8
  Strength and Conditioning3 2:10:0032.5
  Drills/Mobility2 35:46 0.48 0.7711.5
  Total12 13:03:10 49.32 79.37 1079436.3
  [1-5]12 12:59:34
averages - weight:72.1kg

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

9 AM

Orienteering 1:59:28 intensity: (9 @0) + (3:58 @1) + (1:17:45 @2) + (37:22 @3) + (14 @4) 18.77 km (6:22 / km) +282m 5:55 / km
ahr:140 max:175 shoes: VJ Iroc - Nov 18

Ravinen group long run. Amazing!

Compass is definitely dead - sticking a lot. Nice to finally get the confirmation cos I haven't trusted it in ages.

Saturday Dec 2, 2017 #

9 AM

Running 14:01 intensity: (1:04 @1) + (11:09 @2) + (1:48 @3) 2.21 km (6:21 / km) +46m 5:45 / km
ahr:133 max:154 shoes: VJ Iroc - Nov 18

Jog to the station with Madža.

Orienteering 38:39 intensity: (36 @1) + (5:22 @2) + (31:31 @3) + (1:10 @4) 6.07 km (6:22 / km) +102m 5:53 / km
ahr:156 max:174 shoes: VJ Iroc - Nov 18

Fredagsmys i Högdalen. Swedish team training planned by Thierry. Kites out.

Hilly

Running 16:36 intensity: (43 @0) + (7:58 @1) + (7:53 @2) + (2 @3) 2.33 km (7:07 / km) +24m 6:46 / km
ahr:117 max:146 shoes: VJ Iroc - Nov 18

Back. Got cold.
2 PM

Running 5:58 intensity: (36 @1) + (5:22 @2) 1.19 km (5:01 / km)
ahr:129 max:140 shoes: VJ Iroc - Nov 18

Orienteering 28:25 intensity: (6 @1) + (12:50 @2) + (15:29 @3) 4.35 km (6:32 / km) +16m 6:25 / km
ahr:145 max:168 shoes: VJ Iroc - Nov 18

Contour only. No kites = tricky tricky tricky!

Contour QR

Running 7:26 intensity: (18 @1) + (5:39 @2) + (1:29 @3) 1.23 km (6:01 / km) +16m 5:40 / km
ahr:137 max:156 shoes: VJ Iroc - Nov 18

Friday Dec 1, 2017 #

7 PM

Running 49:41 intensity: (28 @0) + (5:24 @1) + (34:44 @2) + (9:05 @3) 7.8 km (6:22 / km) +141m 5:51 / km
ahr:134 max:161 (rest day) shoes: VJ Iroc - Nov 18

Nice terrain run with Tom and Nick.

Thursday Nov 30, 2017 #

7 AM

Strength and Conditioning 1:00:00 [1]
weight:72.1kg

10 AM

Running 1:32:09 intensity: (11 @0) + (1:29 @1) + (55:41 @2) + (34:48 @3) 18.14 km (5:05 / km) +398m 4:35 / km
ahr:142 max:163 shoes: Salomon Sense Pro 2

Easy braids with Alasdair.

Wednesday Nov 29, 2017 #

7 AM

Cross Training (Aquajogging) 57:00 [2]

Chatting with Tess. The wednesday session is much better when we dont go in 1 big group.
1 PM

Cross Training (Spinning) 1:10:08 intensity: (2:05 @0) + (48:55 @1) + (19:08 @2)
ahr:111 max:139

With Laura and Klára, before #cripclubdatenumerotres

Tuesday Nov 28, 2017 #

7 AM

Drills/Mobility 30:00 [1]
shoes: Nike Zoom Winflo 2

Strength and Conditioning 10:00 [1]

Some prehab stuff after.

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Nike Zoom Winflo 2

There and back.
6 PM

Running 12:19 intensity: (1:28 @1) + (10:51 @2) 2.41 km (5:07 / km) +6m 5:03 / km
ahr:128 max:138 shoes: Salomon Sense Pro 2

Drills/Mobility 5:46 intensity: (19 @1) + (3:07 @2) + (2:20 @3) 0.77 km (7:26 / km)
ahr:141 max:156 shoes: Salomon Sense Pro 2

Drills + strides.

Running tempo 34:00 intensity: (4:00 @3) + (30:00 @4) 8.4 km (4:03 / km) +50m 3:56 / km
ahr:161 max:183 shoes: Salomon Sense Pro 2

5 x 6 mins [1 min]

Much better than last week which is a relief, but still not where I was a few weeks ago. Garmin died.

Running 5:00 [4] 1.0 km (5:00 / km)
shoes: Salomon Sense Pro 2

Strides x8

Running 18:00 [2] 3.2 km (5:37 / km)
shoes: Salomon Sense Pro 2

Lap then home with the boys.

Monday Nov 27, 2017 #

5 PM

Cross Training (Spinning) 20:01 intensity: (10:01 @1) + (10:00 @2)
ahr:103 max:143

Strength and Conditioning 1:00:00 [1]

New session, I much preferred the old one. Core circuit gone along with much of the mobility, replaced by a focus on lifting heavy, and weird exercises that load the hamstrings. Seems to me like change for changes sake. I'd much prefer it if we can have 1 or 2 sessions and build on it throughout the year, making gradual periodization changes rather than sudden changes. Basically I'm sad that I'll lose what little press up strength I've gained over the last 2 months.
7 PM

Cross Training (Spinning) 20:33 intensity: (9:15 @1) + (11:18 @2)
ahr:112 max:135

With Klára.

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