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Training Log Archive: redrider

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Trail running	24	16:21:50	103.55	(9:29)	166.65	(5:53)	1093
Orienteering	11	8:30:00	44.18	(11:33)	71.1	(7:10)	1058
Running	6	5:33:35	38.18	(8:44)	61.45	(5:26)	416
Cycling	3	5:16:00	77.49	(4:05)	124.71	(2:32)	1035
Swimming	1	10:00
Strength	1	5:00
Total	33	35:56:25	263.41		423.91		3602

3:20

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Tuesday Sep 30, 2014 #

11 AM

Orienteering 49:00 [2] 5.7 km (8:36 / km) +52m 8:13 / km
ahr:139 max:162

easy orienteering Törnskogen. beautiful!

5 PM

Trail running warm up/down 13:00 [2] 2.0 km (6:30 / km)

Orienteering (sprint) 14:00 [4] 3.3 km (4:15 / km) +12m 4:10 / km
ahr:168 max:178

Attunda's sprint-km. Relatively easy urban area but good course setting with plentiful route choices. Started after Fredrik and kept seeing him every now and then but took mostly different routes than he did.
Results: http://eventor.orientering.se/Events/ResultList?ev...

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Monday Sep 29, 2014 #

Trail running 45:00 [2] 7.2 km (6:15 / km) +63m 5:59 / km

easy recovery run

Sunday Sep 28, 2014 #

Note

rest day

Trail running (walk) 50:00 [1] 5.0 km (10:00 / km)

Saturday Sep 27, 2014 #

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

Trail running 2:20:50 [4] 30.0 km (4:42 / km) +392m 4:24 / km
ahr:174 max:182

Lidingöloppet. Very crowded in the start and it took closer to 6min before we got to the 1st kilometer mark. Ran mostly off the trail in the first kilometers while trying to overtake people and it took a lot of energy and power. Wish I hadn't done that. So the first 5km really slow pace but still a huge struggle. Off the pace already. In the following 5-10km I tried to catch some time in order to get back to my schedule (4:30min/km pace). At 10k almost there but feeling horrible and my left glute cramping and right foot hurting. OMG. I'm never going to finish this race! 10-15km really struggling and at my limit. 15-20km need to drop the pace. Thinking seriously about retiring. Grönsta (20km) and I'm almost 4min behind (1:33:55). I had been dreaming about 2:15 finishing time and thinking about 2:20 as a realistic goal but suddenly even the latter looks too ambitious.. If I wanted to do 2:15 I should have been there in clearly under 90min and for my 2:20 goal I had calculated 50min for the last 10km. So minimum goal was to pass Grönsta in 90min. I'm getting really worried but continue. Suddenly it starts to get easier and after 25km I'm starting to believe again in 2:20 finishing time. My legs are almost out of the game but I give my everything on last couple of kilometers, push the Karins backe up and accelerate. Considering where I was in the beginning of the race and my awful feeling during the run I'm thrilled to finish in 2:20! :D Results: http://www.lidingoloppet.se/sv/ResultatLL/#.VCr-M5...

Trail running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Friday Sep 26, 2014 #

Trail running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km

easy run including 5x100m sprints and 5min running drills

Thursday Sep 25, 2014 #

Running intervals 55:00 [3] 10.51 km (5:14 / km) +102m 4:59 / km
ahr:153 max:174

8x3min/2min intervals

Wednesday Sep 24, 2014 #

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Orienteering tempo 40:00 [4] 5.5 km (7:16 / km) +75m 6:49 / km
ahr:172 max:188

Linnés medeldistansträning i Östfora. 2x2-3km med kval (16min) och final (18min). 5min jog i mellan. Banan var lagd av Thierry. Sprang med Kajsa och Rebecka. Ganska fin flyt för det mesta och jätteroligt pass!

Trail running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Tuesday Sep 23, 2014 #

10 AM

Trail running 35:00 [2] 6.2 km (5:39 / km) +86m 5:17 / km
ahr:142

easy run

6 PM

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Orienteering tempo 31:00 [4] 5.5 km (5:38 / km) +50m 5:23 / km
ahr:166 max:176

Attunda's 25-mannatest från Ängsjö friluftsgård. fin skog och fin flyt! känslan som jag skulle viljat ha ett par dagar sen..

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Monday Sep 22, 2014 #

Note

rest day

Sunday Sep 21, 2014 #

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)

Orienteering 45:00 [5] 6.4 km (7:02 / km) +100m 6:31 / km

SM-viesti. a horrible terrible day. don't know what happened.. nicely all the way until the last spot before the first control but then I had a short black moment and forgot what I was doing there. got quickly totally lost, missed the control 2-3min and couldn't get back on track after that. kept struggling and making small small mistakes all the way. then another 2-3min mistake on control 7. was higher up on the hillside on a similar spot and again it took a while to figure out what had happened. my focus wasn't with me today. just lost it early on and it was a catastrophic run that I'd rather forget. 5th.

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Saturday Sep 20, 2014 #

Running 25:00 [2] 5.0 km (5:00 / km)

easy run including 6x30sec sprints. felt absolutely horrible.

Friday Sep 19, 2014 #

Trail running warm up/down 16:00 [2] 2.82 km (5:40 / km) +47m 5:14 / km

Trail running intervals 31:00 [4] 5.9 km (5:15 / km) +30m 5:07 / km
ahr:164 max:179

3x2km intervals around Sandaspåret 8:50, 9:00, 9:00 with 2min recoveries

Trail running warm up/down 16:00 [2] 2.82 km (5:40 / km)

Thursday Sep 18, 2014 #

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Orienteering intervals 50:00 [3] 6.8 km (7:21 / km) +43m 7:08 / km
ahr:154 max:170

O-intervals Norra Kallhäl approx. 4x7min. fab terrain!

Wednesday Sep 17, 2014 #

Trail running long 2:08:00 [2] 22.1 km (5:48 / km) +154m 5:36 / km
ahr:137 max:152

long trail run to Järvafältet

Tuesday Sep 16, 2014 #

10 AM

Trail running 28:00 [2] 4.5 km (6:13 / km) +50m 5:54 / km

Strength 5:00 [2]

6 PM

Trail running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Orienteering 53:00 [3] 7.5 km (7:04 / km) +75m 6:44 / km
ahr:159 max:174

O training Hansta of which ca 4x10min brisk.

Monday Sep 15, 2014 #

Note

rest day

Sunday Sep 14, 2014 #

Cycling (road) 3:20:00 [2] 81.7 km (2:27 / km) +732m 2:21 / km
ahr:113 max:148

easy recovery ride around northern Mälaren (that is Skarven and Sigtunafjärden) through Kungsängen, Upplands-Bro, Sigtuna and Rosersberg with a pancake stop in Sigtuna. fab ride in gorgeous summer weather!

Saturday Sep 13, 2014 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Running 1:26:35 [5] 21.34 km (4:03 / km) +184m 3:53 / km
ahr:180 max:186

Stockholm half marathon. Went very well in the beginning but then I got a stitch and had to slow down a bit. And then after 15km I started to feel the impact of tarmac (or lack of it in training) too and lost the power and elasticity in my legs which led to dramatic drop in pace. Was going for a 1:24 finish time but lost it all on the last 5km. A decent time but really believed that I could do better. 5km split 19:22, 10km split 39:28, 15km split 1:00:01, 20km split 1:21:49. 29th.
Results: http://results.marathon.se/halvmarathon/2014/?pid=...

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)

Friday Sep 12, 2014 #

Cycling warm up/down 15:00 [2] 4.21 km (3:34 / km)

cycling to Vilunda

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

warm up with drills and strides

Running intervals 22:00 [4] 4.0 km (5:30 / km)
ahr:160 max:177

6x400m+5x100m intervals with 1min/1,5min recoveries. 1:25-1:27 and 16-17s. fairly easy.

Running warm up/down 18:00 [2] 2.8 km (6:26 / km) +50m 5:54 / km

Cycling warm up/down 14:00 [2] 4.3 km (3:15 / km)

cycling home from Vilunda

Thursday Sep 11, 2014 #

Trail running 46:00 [3] 8.01 km (5:45 / km) +91m 5:26 / km
ahr:136 max:171

lätt löpning med två varv runt Grimstaspåret (0,8km/+15m) så där half raskt. 3:27 och 3:30.

Wednesday Sep 10, 2014 #

10 AM

Trail running 40:00 [2] 7.0 km (5:43 / km) +60m 5:29 / km

easy run including 5x100m sprints

6 PM

Trail running warm up/down 15:00 [2] 2.2 km (6:49 / km)

Orienteering intervals 1:00:00 [4] 7.8 km (7:42 / km) +23m 7:35 / km
ahr:171 max:186

O intervals with OK Linné in Tjäderleksbergen, one of the most beautiful areas of Lunsen. 6x1-1,5km with 2-3 jog recoveries. Really cool terrain with lots of details! Ran with Annika, Kajsa and a bunch of guys. Some gaffles but not too many. Anyway ran faster than I would have run on my own.

Tuesday Sep 9, 2014 #

Running 30:00 [1] 5.1 km (5:53 / km)
ahr:138

some weird pain in right foot -> skipped the intervals

Monday Sep 8, 2014 #

Note
(rest day)

Sunday Sep 7, 2014 #

Trail running warm up/down 25:00 [2] 4.5 km (5:33 / km)

Orienteering 1:18:00 [4] 10.5 km (7:26 / km) +488m 6:02 / km

Finnish long distance championships in Muuratsalo. Hadn't really recovered from the wasp incident or the last week's training because felt bad already at the start. Went a lot around to avoid running in rough terrain but still missing the last gear. So physically a real struggle for me today. At the end I should have gone around to number 10, because it would have been faster route choice for me and also I could have avoided making 3min mistake on control. Missed 4th place because of that but not a medal. Disappointed.
Results: http://suuntajyvaskyla.fi/assets/files/sm2014/tulo...
Tracking: http://www.tulospalvelu.fi/gps/20140907smpitD21/

Trail running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Saturday Sep 6, 2014 #

11 AM

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

Orienteering 40:00 [4] 5.3 km (7:33 / km) +80m 7:01 / km
ahr:177 max:187

SM-pitkä karsinta Muuratsalo. Alku kevyesti ja heikko reitinvalinta ykköselle (+2min), loppu sujuvammin.

Trail running warm up/down 10:00 [1] 1.7 km (5:53 / km)

6 PM

Trail running 18:00 [2] 3.0 km (6:00 / km)

easy evening jog with Sonja

Friday Sep 5, 2014 #

Trail running 30:00 [2] 5.5 km (5:27 / km)

easy run including 6x30sec sprints. pläääh...

Thursday Sep 4, 2014 #

Trail running 28:00 [2] 4.5 km (6:13 / km)

Swimming (aqua jogging) 10:00 [2]

Wednesday Sep 3, 2014 #

11 AM

Trail running 33:00 [2] 5.5 km (6:00 / km) +70m 5:38 / km

easy run

6 PM

Trail running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Orienteering intervals 50:00 [4] 6.8 km (7:21 / km) +60m 7:03 / km
ahr:170 max:190

O-intervaller i Östuna med OK Linné. Jätte rolig träning ändå tills jag sprang i getingboet. Fick 10-15 sting på en gång, mest på benen men några sting även på ryggen, magen och armar. Fy fan. Sprang några intervaller till men sedan blev det bara värre och värre och till slut fick jag bryta träningen och köra till Karolinska. Lite allergisk är jag nog...

Trail running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Tuesday Sep 2, 2014 #

Cycling 1:27:00 [2] 34.5 km (2:31 / km) +303m 2:25 / km
ahr:112 max:145

cycling around Vallentuna lake with Sami in beautiful summer weather :)

Monday Sep 1, 2014 #

Running 55:00 [1] 5.4 km (10:11 / km) +80m 9:29 / km

walk with Sami

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