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Training Log Archive: redrider

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	Trail running	18	14:07:00	87.2	(9:43)	140.34	(6:02)	1648
	Cycling	7	12:17:00	180.72	(4:05)	290.84	(2:32)	2353
	Orienteering	12	11:03:00	52.27	(12:41)	84.12	(7:53)	1489
	Running	1	1:30:00	10.89	(8:16)	17.53	(5:08)	107
	Strength	3	45:00
	Total	33	39:42:00	331.09		532.83		5597
averages - sleep:7.6 rhr:43 weight:63.2kg

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Thursday Jun 30, 2016 #

Trail running intervals 42:00 [4] 9.2 km (4:34 / km) +64m 4:25 / km
ahr:170 max:184

5x1km intervals on gravel with 1min jog recoveries (4:10-4:20 min/km). First interval session for a while but it went surprisingly well. TE 4.1.

Tuesday Jun 28, 2016 #

Cycling 15:00 [2] 5.0 km (3:00 / km) +40m 2:53 / km

Monday Jun 27, 2016 #

Running long 1:30:00 [3] 17.53 km (5:08 / km) +107m 4:59 / km

Steady run from Satava harbour to Turku harbour. Nice one! :)

Sunday Jun 26, 2016 #

Trail running 57:00 [3] 10.5 km (5:26 / km) +110m 5:10 / km

40min (8km) steady run on trails, followed by 17min (2,5km) jog with Sami

Saturday Jun 25, 2016 #

10 AM

Trail running 32:00 [2] 5.0 km (6:24 / km) +73m 5:58 / km

morning run

6 PM

Trail running 24:00 [1] 3.7 km (6:29 / km) +11m 6:23 / km

easy evening run and swim with Sami :)

Friday Jun 24, 2016 #

Trail running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Orienteering 40:00 [5] 5.3 km (7:33 / km) +111m 6:50 / km
ahr:180 max:191

WOC selection race middle, Kaakkolampi, Ruokolahti. Technically good run but really out of shape :(
Results: http://online4.tulospalvelu.fi/tulokset/fi/2016_mm...
Map: http://www.tulospalvelu.fi/gps/20160624katsastusD/

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

Thursday Jun 23, 2016 #

Trail running 36:00 [2] 5.6 km (6:26 / km) +20m 6:19 / km

easy run including drills and 6x100m strides

Wednesday Jun 22, 2016 #

Orienteering intervals 52:00 [3] 6.2 km (8:23 / km) +134m 7:34 / km

7x2min O intervals in Katralampi with 2-3min jog recoveries.

Tuesday Jun 21, 2016 #

Orienteering tempo 1:00:00 [4] 8.2 km (7:19 / km) +160m 6:40 / km
ahr:171 max:185

Vuoksirastit Petturmäki, Ruokolahti including 15min warm up/down with 5x100m sprints and 45min orienteering. Pretty tough and outgrown terrain. Much slower than I had thought. Tried to push semi-fast but it was really tiring and I felt like I wasn't fully recovered from Venla. TE 4.8.

Monday Jun 20, 2016 #

Trail running 47:00 [2] 8.0 km (5:53 / km) +87m 5:34 / km

Easy recovery run on small paths around Lammassaari. Beautiful!

Strength (circuit ) 20:00 [2]

Sunday Jun 19, 2016 #

Note
(rest day)

Saturday Jun 18, 2016 #

10 AM

Trail running 24:00 [2] 4.1 km (5:51 / km) +52m 5:30 / km

Morning run with Annika with some gentle drills and strides. Feeling ready!

2 PM

Trail running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Orienteering 46:00 [5] 7.5 km (6:08 / km) +140m 5:37 / km
ahr:180 max:190

Venla relay, Lappenranta, leg 2. Hilda ran the first leg and came on 61st position ca 2min behind the lead. I did a decent run myself but had some slower runners in front of me in the beginning and had a bit slower start through the green up to first control. After that pretty good flow and good orienteering until the arena passage except one rounding route choice (#7) that cost me ca 15sec. After the arena passage I had a different gaffle than those who I was running with and I hesitated a little, losing some valuable seconds. After that I made another not so good route choice along a path that disappeared (#11) and lost maybe 15-20sec. And then a small 15sec mistake to #14. Otherwise a good run technically but couldn't sprint as fast as I wanted at the end and changed about 30sec behind Halden and SK Pohjantähti and 18sec behind Pyrintö. Unfortunately that meant that Annika never got along to the trains of Halden & Pohjantähti or Pyrintö & Paimion Rasti who ran very well the next leg and came in in the lead. We lost ca 3min to them on the 3rd leg and another 3min on the 4th leg, finishing 14th. Not bad but we had hoped to be a bit higher with a good team performance. Next time...
Results: http://online.jukola.com/tulokset/fi/j2016_ve/ve/o...
GPS-tracking: http://www.tulospalvelu.fi/gps/2016ven2/

Trail running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Friday Jun 17, 2016 #

Orienteering 45:00 [2] 5.0 km (9:00 / km) +96m 8:13 / km

Jukola model event :) Getting excited!

Thursday Jun 16, 2016 #

Orienteering intervals 53:00 [3] 7.4 km (7:10 / km) +125m 6:36 / km

O-intervals Tani 2+1+2+1+1+3+2+2min with 60"+45"+30"+20"+30"+20"+20" sprints = ca 18min hard

Wednesday Jun 15, 2016 #

Orienteering 1:22:00 [2] 8.12 km (10:06 / km) +208m 8:57 / km

Easy orienteering in Sipoonkorpi. Ran part of the FinnSpring long distance course from a few years ago. Terrain was much worse than I remembered...

Tuesday Jun 14, 2016 #

9 AM

Orienteering intervals 1:05:00 [4] 8.1 km (8:01 / km) +97m 7:34 / km
ahr:154 max:174 slept:7.0

O intervals Ängsjö 7x 0,6-1km, with 1-2min jog recoveries. 4min+4min+4min+8min+4min+4min+5min. TE 3.3. Not totally recovered from Sunday but pretty good feeling and quite good navigation. HR seems more or less back to normal now.

7 PM

Orienteering 47:00 [2] 5.8 km (8:06 / km) +130m 7:17 / km

Easy orienteering Enebyberg. Quite high blueberry but otherwise nice & beautiful!

Monday Jun 13, 2016 #

Trail running 30:00 [1] 4.4 km (6:49 / km) +75m 6:17 / km
slept:9.0

Easy evening run with Sami around Rösjöspåret followed by dip in the lake :)

Sunday Jun 12, 2016 #

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

Trail running 2:06:00 [4] 21.34 km (5:54 / km) +517m 5:16 / km
ahr:170 max:182 slept:6.0

Stockholm Trail 21km. Tough but beautiful course on small paths and terrain in Nackareservatet. Pure pleasure until Hammarbybacken! Started quite easily, then worked harder from 7km to 10km in order to catch the girls in front. After 10km onwards I ran together with the girl who became second. I just tried to run as relaxed as possible with minimum effort until Hammarbybacken and then push hard there. The plan worked and I could finish solo :) Results: http://results.neptron.se/#/stockholmtrail2016/?so...

Trail running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Saturday Jun 11, 2016 #

11 AM

Orienteering intervals 1:05:00 [4] 8.1 km (8:01 / km) +65m 7:43 / km
ahr:160 max:179

Orienteering and marsh intervals in Kårsta. ca 30min orienteering, ca 15min marsh.

7 PM

Cycling (MTB) 1:06:00 [2] 20.5 km (3:13 / km) +181m 3:05 / km

MTB ride with Sami in Järvafältet. Mostly gravel but last 5k on small paths. Tough!

Friday Jun 10, 2016 #

Cycling 1:32:00 [2] 27.0 km (3:24 / km) +245m 3:16 / km
ahr:125 max:152

MTB ride with Sami on small paths in Järvafältet. Challenging but fun! :)

Thursday Jun 9, 2016 #

Trail running 30:00 [2] 4.5 km (6:40 / km) +60m 6:15 / km

Wednesday Jun 8, 2016 #

11 AM

Orienteering 53:00 [2] 6.5 km (8:09 / km) +120m 7:28 / km
slept:8.0 weight:63kg

O-training Rösjön

7 PM

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

Orienteering 55:00 [5] 7.9 km (6:58 / km) +103m 6:32 / km
ahr:178 max:187

Linnés Jukola and Venla test Järlåsa. I won! :D Felt absolutely horrible all the way and had no idea how my pace was compared the others but as it turned out it was better than expected or felt like. Very pleased to win the race with a clear margin. To my big surprise splits show that I was running defensively in the beginning but able to push hard at the end. Didn't feel like that. TE 5.0.
Results: http://obasen.orientering.se/winsplits/online/sv/d...
Livelox: https://www.livelox.com/Viewer/Venla-Jukolatest-i-...

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

Tuesday Jun 7, 2016 #

Trail running 1:43:00 [2] 15.6 km (6:36 / km) +195m 6:13 / km
slept:8.0 weight:63kg

long run on small paths

Monday Jun 6, 2016 #

Trail running hills 1:06:00 [3] 9.2 km (7:10 / km) +182m 6:32 / km
ahr:150 max:169

18min warm up + 30min jumps and short hills (10x40s with 80s recoveries) + 18min warm down incl. 7x20sec sprints

Cycling hills (MTB) 1:35:00 [4] 27.4 km (3:28 / km) +467m 3:12 / km
ahr:136 max:166

MTB hill reps in Väsjöbacken and shorter climbs on Rösjöspåret, Ravelenspåret and up to Vattentornet. Aika hapokasta!

Strength (core) 10:00 [2]

Sunday Jun 5, 2016 #

Cycling (MTB) 1:36:00 [2] 28.0 km (3:26 / km) +278m 3:16 / km

Recovery MTB ride with Sami around Upplands-Väsby. Discovered some nice new trails! :)

Saturday Jun 4, 2016 #

Cycling (road) 4:03:00 [3] 125.74 km (1:56 / km) +757m 1:53 / km
ahr:150 max:170

Siljan Runt 125km. Such an awesome event in beautiful surroundings! Had thought to take it easy and stop for a coffee but ended up riding it pretty fast and without stops so that I got my longest and fastest ride at the same time :) It was a cold morning and I was shivering while waiting for the start which led to faster start than I had thought just to keep myself warm. First 30km I rode alone but it went fine and there were quite a lot of riders around. Then from the first drink station (35km) to the second drink station (75km) I rode most of the time with a group. It was a good group to ride with but then they stopped for food and drinks but since I was feeling fine I chose to continue. I was within my 4h schedule and didn't have time to stop. After a while came another train which I joined for 15km or so until the third drink station. From 90km onwards I was pretty much on my own fighting against the headwind and made a stupid mistake trying to chase a group of riders who were riding faster than me. After pushing hard for several kilometers I ran out of energy and my quads got empty and powerless. I was still in 4h schedule but didn't know whether I would make it to the finish anymore. I made an effort to ride with another faster peloton, a mistake number two. After that my legs were all jelly and riding got even harder. I wasn't able to stand on my legs anymore and I was struggling big time in every climb. But I didn't quit and managed to ride 120km in 3:50, a way ahead of my schedule. Unfortunately the course was nearly 6km longer than announced and I really died in those final kilometers. My quads weren't working, my back was a mess and I was aching all over when I finished but I did finish and actually pretty pleased with my ride and my average speed. After all I did most of the work by myself and wasn't riding in a group. There's quite a big difference in that.

Friday Jun 3, 2016 #

Trail running 37:00 [2] 6.0 km (6:10 / km) +75m 5:48 / km

Strength (circuit ) 15:00 [2]

Thursday Jun 2, 2016 #

Cycling 2:10:00 [2] 57.2 km (2:16 / km) +385m 2:12 / km
ahr:140 max:166 slept:7.0 weight:63.4kg

Testing gear for the weekend. Nice ride in the sun around Vallentuna. Sigtuna, and UpplandsVäsby. Skålhamravägen north to Sälna and Kimsta and back along Almungevägen to Väsby. Easy effort except 1x5km fast from Kimsta to Sälna. Felt pretty good :)

Trail running 24:00 [2] 4.6 km (5:13 / km) +30m 5:03 / km

easy evening jog and swim :)

Wednesday Jun 1, 2016 #

10 AM

Trail running tempo 1:09:00 [4] 13.4 km (5:09 / km) +97m 4:58 / km
ahr:166 max:179 rhr:43 slept:8.0 weight:63.4kg

Steady trail run around Säbysjön. Heart rate seems still higher than the actual effort. Anyway felt good to run a bit faster without pushing :) TE 5.0.

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