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Training Log Archive: redrider

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+m
	Running	18	23:50:30	171.31	(8:21)	275.69	(5:11)	2670
	Trail running	10	11:48:00	71.17	(9:57)	114.53	(6:11)	1894
	Cycling	1	3:43:00	50.08	(4:27)	80.6	(2:46)	1138
	Skating	3	3:28:00	39.64	(5:15)	63.8	(3:16)
	Strength	4	2:00:00
	Skiing	2	1:11:00	11.0	(6:27)	17.71	(4:01)	190
	Swimming	1	41:00	1.24	(32:59)	2.0	(20:30)
	Aqua jogging	1	30:00
	Cross training	1	10:00
	Total	33	47:21:30	344.44		554.33		5892
averages - sleep:8 weight:62kg

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Tuesday Feb 28, 2017 #

Running intervals 50:00 [4] 10.01 km (5:00 / km) +52m 4:52 / km
ahr:154 max:179

8x3min intervals with 1min jog recoveries. Feeling still a bit weak and nauseous after the stomach flu.

Running 35:00 [1] 5.1 km (6:52 / km) +55m 6:31 / km

Easy evening jog with Sami

Monday Feb 27, 2017 #

Running 50:00 [2] 8.4 km (5:57 / km) +70m 5:43 / km

Easy run with 10x100m strides. Ice & slush everywhere. Feeling weak due to stomach flu.

Strength (circuit) 20:00 [2]

Sunday Feb 26, 2017 #

Trail running 50:00 [2] 8.5 km (5:53 / km) +70m 5:39 / km

Depressive run in wet snow. Heavy legs, heavy mind, and no energy whatsoever. Turns out, I had picked up a stomach bug, probably on Friday.

Saturday Feb 25, 2017 #

Skiing 54:00 [3] 13.71 km (3:56 / km) +150m 3:44 / km

Skating on Täby konstsnöspår. Good conditions today and beautiful weather! Like a different world compared to Thursday.

Friday Feb 24, 2017 #

Trail running 1:06:00 [2] 10.0 km (6:36 / km) +133m 6:11 / km

Snowy run on small paths in Järvafältet. Roads and trails too icy but small paths covered with a few centimeters of soft snow and perfect to run on. A bit chilly but incredibly beautiful winter day! Tested my new Salomon s-lab wings trail shoes and surprised how well they worked on snowy paths!

Running tempo (treadmill) 1:00:00 [4] 13.1 km (4:35 / km)
ahr:164 max:178

2km warm up + 10km at 4:30-4:20 pace + 1km warm down. Surprisingly easy!

Thursday Feb 23, 2017 #

Skiing 17:00 [2] 4.0 km (4:15 / km) +40m 4:03 / km

Double poling on icy tracks in Täby. Just horrible. Not worth the effort.

Running 45:00 [2] 8.4 km (5:21 / km) +74m 5:08 / km

Beautiful weather but incredibly icy everywhere! Managed to find a 3km stretch of iceless road between the kayak club and the ski slope, oh yeah!

Wednesday Feb 22, 2017 #

Running warm up/down 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km

Running intervals (treadmill) 50:00 [5] 10.0 km (5:00 / km)

1-2-3-4-5-4-3-2-1 intervals with 2-3min recoveries at 3:30/3:40/3:45/3:50/4:00 pace and back again (25min hard)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +53m 5:42 / km

Tuesday Feb 21, 2017 #

Running 44:00 [2] 8.0 km (5:30 / km) +37m 5:23 / km

Easy run including 10x100m strides

Monday Feb 20, 2017 #

Cross training 10:00 [2]

Strength (weights) 40:00 [3]

Strength at gym incl. heel raises 3x15x20kg, deep front squats 3x10x20kg, split squats 3x10x20kg, step-ups 3x20x20kg, squats 3x10x40kg, hamstrings 3x10x30-40kg, abduction 3x15x40-50kg, adduction 3x10x40-50kg, back extension 3x15x10kg, plank, push-ups, crunches, back exercises, transverse abs, side plank, side push-ups.

Sunday Feb 19, 2017 #

Running long 2:37:00 [3] 30.01 km (5:14 / km) +300m 4:59 / km

Progressive long run. 15km easy, then 13km brisk, followed by 2km warm down. Very tired legs and smashed toes. Hard work today to get it done.

Saturday Feb 18, 2017 #

9 AM

Running warm up/down 13:00 [2] 2.3 km (5:39 / km)

Running tempo 1:00:00 [4] 13.12 km (4:34 / km) +135m 4:21 / km

5km park run + 4,6km tempo with Rachel + 10x30s sprints. First sub21 time on Haga parkrun! Results: http://www.parkrun.se/haga/results/weeklyresults/?...

4 PM

Trail running 32:00 [2] 5.3 km (6:02 / km) +68m 5:40 / km

Evening recovery run. Smashed toes.

Friday Feb 17, 2017 #

Skating 35:00 [2] 10.2 km (3:26 / km)

Ice skating on Norrviken with Sami. Soft ice.

Thursday Feb 16, 2017 #

Running tempo (treadmill) 1:00:00 [4] 13.0 km (4:37 / km)

2x20min at 4:15 pace with 5min jog recovery. Phew...

Aqua jogging 30:00 [2]

Deep water running including 10x30sec intervals

Wednesday Feb 15, 2017 #

Trail running 1:53:00 [2] 20.05 km (5:38 / km) +193m 5:23 / km

Easy half long run on trails in Järvafältet. Had only an egg, a small banana, and half avocado for breakfast and bonked after an hour. Case proved, I need my carbs.

Tuesday Feb 14, 2017 #

Running intervals 1:06:00 [4] 13.7 km (4:49 / km) +113m 4:38 / km
slept:8.0 weight:62kg

8x1km intervals with 1min jog recoveries at about 4:10min/km pace. Surprised how easily it went despite the steady 30k run yesterday!

Monday Feb 13, 2017 #

Running long 2:30:00 [3] 30.02 km (5:00 / km) +272m 4:47 / km

Steady long run. Gravel and roads. Partly icy, partly not, but ran with Fujisetsu anyway to play safe. Most of Järvafältet still covered with icy snow. 20k very went easily, the last 10k were harder. Legs quite frozen and stiff at the end but ankle was okay.

Sunday Feb 12, 2017 #

Running 31:00 [2] 5.6 km (5:32 / km) +60m 5:15 / km

Skating tempo 1:38:00 [3] 31.0 km (3:10 / km)
ahr:150 max:175

Ice skating Norrviken. Did two whole rounds and a smaller loop. 14km hard in 40min, the rest easy. Muscles sore from yesterday and hard head wind on the way back!

Saturday Feb 11, 2017 #

Skating 1:15:00 [2] 22.6 km (3:19 / km)
ahr:128 max:150

Ice-skating with Sami on Norrviken. Lots of fun! :)

Friday Feb 10, 2017 #

Running tempo (treadmill) 1:12:00 [4] 15.0 km (4:48 / km)
ahr:163 max:187

13km progressive run at increasing pace from 12kph to 14,2kph with 0,2kph pace increase every kilometre (5:00-4:15)

Thursday Feb 9, 2017 #

Running 1:41:00 [3] 19.2 km (5:16 / km) +196m 5:00 / km

Half-long steady run. A bit too cold and icy and slippery but otherwise feeling great. Studded shoes would have worked better.

Wednesday Feb 8, 2017 #

Running 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km

Easy run to the gym

Running intervals 37:00 [4] 7.8 km (4:45 / km)
ahr:156 max:175

14x45s intervals at 3:30 pace with 75s jog recoveries. Supposed to do 20 reps but the treadmill broke down..

Strength (circuit) 30:00 [2]

Tuesday Feb 7, 2017 #

Trail running 30:00 [2] 4.6 km (6:31 / km) +75m 6:02 / km

Back to snow and cold oh yeah! Just an easy jog around Ravalen.

Monday Feb 6, 2017 #

7 AM

Running 1:21:00 [2] 13.5 km (6:00 / km) +375m 5:16 / km

Last run to the lighthouse. Had thought about taking the ridge back to the village that Anna Bachman had suggested but it looked quite rough to me, I didn't have proper trail shoes and the clouds were hanging very low so I got suspicious. I was tempted but at the same time it all looked very alarming and suddenly I had no desire to take the adventure this time. Instead I took the road down and was quite happy about it :) Coward, yes, maybe, but I just felt like acting sensible for once. I had a long day of travel ahead of me and I kind of wanted to feel reasonable fresh for it. Just avoiding risks at all costs.

Sunday Feb 5, 2017 #

Trail running long 3:06:00 [2] 32.03 km (5:48 / km) +533m 5:22 / km
ahr:146 max:170

Easy long run. Had planned to run to a hidden beach at the bottom of a valley but never got that far because of some crazy dogs on the way. There was no way to go around them so I had to improvise a bit but the main thing is that I got it done despite the week's training in my legs. Happy!

Saturday Feb 4, 2017 #

10 AM

Trail running hills 1:40:00 [5] 15.32 km (6:32 / km) +415m 5:45 / km
ahr:150 max:182

5x6min:ish hill reps with jog down recoveries, followed by 5x100m strides. First climb 1,23km/+44m, second climb 1km/+100m, and third climb 0,83km/+96m. Legs were quite tired from yesterday and it was pretty tough, especially on the steep climbs. Really fought it through but felt great afterwards :)

5 PM

Trail running 45:00 [2] 8.0 km (5:38 / km) +86m 5:20 / km

Easy evening run on trails

Friday Feb 3, 2017 #

7 AM

Trail running 26:00 [2] 3.23 km (8:03 / km) +53m 7:26 / km

Morning run to the nearest top. Feeling tiredness in my legs...

9 AM

Cycling long (road) 3:43:00 [3] 80.6 km (2:46 / km) +1138m 2:35 / km

Long ride on the mountains. From Playitas to Tuineje-Antigua-Petancuria-Pajara-Tuineje and back. Gorgeous weather and almost no wind. Great tour!

Thursday Feb 2, 2017 #

8 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Running tempo 1:00:30 [4] 13.13 km (4:36 / km) +353m 4:04 / km
ahr:151 max:175

Lighthouse run. Took it quite gently in the beginning and was 20s slower on the climb than last time. Back I ran almost exactly the same as last time. But this time there were fewer runners and it was more or less a solo run for me. Disappointed not to do a sub60 time but otherwise a great workout and happy that my legs could take it!

4 PM

Trail running 1:00:00 [2] 7.5 km (8:00 / km) +268m 6:47 / km

Easy off-roader on hills and trails checking some strava segments :)

Strength 30:00 [2]

Relatively gentle session at gym. Eccentric heel raises, one-leg heel raises, heel raises with a bar 3x15x20kg, deep front squats 3x10x20kg, lunges 3x20x20kg, split squats 3x10x20kg, dead lifts 3x10x20kg, single leg dead lifts 3x10x15kg, hip bridges, crunches, push-ups, back exercises, side lifts, plank. Also some series of hops and jumps on stairs. Heavy stuff.

Wednesday Feb 1, 2017 #

8 AM

Running 1:42:00 [3] 18.3 km (5:34 / km) +445m 4:58 / km
ahr:158 max:188

Half long progressive run to the lighthouse and back. First 10km easy, then 8km slightly faster.

2 PM

Swimming 41:00 [2] 2.0 km (20:30 / km)

Afternoon swim with the pros :)

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