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Training Log Archive: redrider

In the 31 days ending Mar 31, 2017:

	activity	#	time	miles		km		+m
	Running	22	30:51:29	231.63	(8:00)	372.78	(4:58)	2659
	Trail running	6	4:25:00	28.27	(9:22)	45.5	(5:49)	504
	Strength	4	2:00:00
	Swimming	1	20:00
	Total	26	37:36:29	259.91		418.28		3163
averages - sleep:7.7 weight:61.6kg

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Friday Mar 31, 2017 #

Running 48:00 [2] 9.04 km (5:19 / km) +62m 5:08 / km

Easy morning run before breakfast including 10x100m strides. Foot much better today but feeling slightly nauseous due to low blood sugar. I really can't do a proper run without breakfast.

Thursday Mar 30, 2017 #

Note
slept:7.0 weight:61.7kg (rest day)

Foot was very sore in the morning so I decided to call it off immediately. Hopefully a day's rest will do.

Wednesday Mar 29, 2017 #

Running 55:00 [3] 11.02 km (4:59 / km) +85m 4:48 / km
slept:8.0 weight:61.2kg

Steady prep run in Norra Djurgården before Premiärmilen. It's snowing again but at least it's pushing down the dust and pollen, so basically I'm happy about it. Ankle was fine during the run but sore afterwards. Getting a bit worried now...

Tuesday Mar 28, 2017 #

Running intervals 1:06:00 [4] 13.0 km (5:05 / km)
slept:8.0 weight:61.2kg

14min warm up with drills, then 16x400m intervals in 1:30 with 200m jog recoveries (1:20-1:30), and 6min warm down. Could feel the pollen in the air and had difficulties in breathing. Out of breath already after the first interval and ready to quit but then I somehow learned to manage with restricted oxygen and did the whole session. Ankle felt fine during the session but a bit sore afterwards.

Trail running 24:00 [1] 4.0 km (6:00 / km) +40m 5:43 / km

Easy evening run to shake off the legs

Monday Mar 27, 2017 #

Note
(rest day)

Needed recovery with some gentle ankle exercises. Something has been wrong with my right ankle since Saturday. Didn't feel a thing while running but in the evening discovered weird soreness/tightness in the lateral side of the ankle, especially in plantar flexion. Shin is also a bit tight there, so hopefully it's just muscle tightness...

Sunday Mar 26, 2017 #

Running 1:55:00 [3] 23.2 km (4:57 / km) +183m 4:46 / km
slept:7.0 weight:61.7kg

Lovely long run around Brunnsviken with Rachel and Sarah-Jane :)

Saturday Mar 25, 2017 #

9 AM

Running warm up/down 16:00 [2] 3.1 km (5:10 / km) +23m 4:59 / km

warm up with some strides

Running tempo 42:00 [4] 10.1 km (4:10 / km) +111m 3:57 / km

PB on Haga parkrun (20:14) and then another lap with Rachel :)

Running warm up/down 10:00 [2] 1.9 km (5:16 / km) +28m 4:54 / km

Friday Mar 24, 2017 #

8 PM

Trail running (BBA) 55:00 [2] 8.9 km (6:11 / km) +103m 5:51 / km
slept:7.0 weight:61.7kg

Friday fun on small paths in Järvafältet including 6x100m strides :)

Strength (circuit) 30:00 [2]

Thursday Mar 23, 2017 #

8 AM

Running 1:43:00 [4] 21.63 km (4:46 / km) +184m 4:34 / km

10min warm up + 4x4km m-pace (4:15-4:30) with 5min jog recoveries + warm down. First 4k felt horrible (hadn't really woken up yet) but then it got easier and I almost enjoyed it. Good pacing on the road but slightly slower pace (and harder effort) on muddy gravel and hills.

Wednesday Mar 22, 2017 #

Trail running 1:04:00 [3] 13.2 km (4:51 / km) +154m 4:35 / km
slept:8.0 weight:62kg

Steady run around Säbysjön. They had just spread new gravel on the trails in Järvafältet and they were very soft and muddy, making it hard to try to run a steady pace. I think the effort was much harder than the actual pace. I probably should have stuck with the roads.

Tuesday Mar 21, 2017 #

Running intervals 1:10:00 [4] 15.2 km (4:36 / km)

10min warm up with 4x100m strides, then 10x800m track intervals at about 3:50 pace with 200m jog recoveries, then 5min jog, and 5x200m in 40-44s with 200m jog recoveries, and warm down. Good session considering that there was new snow and icy rain in the morning! Conditions on the track were fine though. First outdoor track session of the year! :)

Running 33:00 [1] 5.0 km (6:36 / km) +52m 6:16 / km

Easy evening run with Sami testing new Saucony Ride 9 shoes. Loved them!

Monday Mar 20, 2017 #

Note
(rest day)

Massage 60min

Sunday Mar 19, 2017 #

Running warm up/down 20:00 [3] 3.6 km (5:33 / km) +37m 5:17 / km

Warm up including 1km at m-pace (4:15)

Running tempo 47:30 [4] 11.2 km (4:14 / km) +130m 4:01 / km
ahr:170 max:191

Två Sjöar Runt. Tried to run steady marathon pace but it was impossible due to all hills. Still very pleased with the execution this time. Took it relatively easy and steady on the first round and then accelerated a bit on the second loop. Average pace just what I had aimed for. 2nd woman in the long class :) Results: http://results.neptron.se/NeptronTimingSPA/#/tvasj...

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +23m 5:40 / km

Saturday Mar 18, 2017 #

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +10m 5:35 / km

warm up with some short strides

Running tempo 21:00 [4] 5.02 km (4:11 / km) +54m 3:58 / km

Haga parkrun in other words 5km tempo. Not all out but tried to run steady 4:10 pace. Kind of difficult with a constantly undulating course but paced it quite well and felt good all the way.

Running warm up/down 16:00 [2] 3.0 km (5:20 / km) +34m 5:03 / km

warm down with 5x30sec strides at about 3:40-3:50 pace

Friday Mar 17, 2017 #

Trail running (BBA) 53:00 [2] 8.1 km (6:33 / km) +100m 6:10 / km
slept:8.0 weight:61.7kg

Easy trail run on small paths before breakfast with 5x100m strides. Almost all snow has gone now, just a few spots of ice in the forest. Oh how I've waited for this!

Strength (circuit) 30:00 [2]

Thursday Mar 16, 2017 #

Running long 2:33:00 [3] 32.04 km (4:47 / km) +355m 4:31 / km
ahr:158 max:172 slept:8.0 weight:61.7kg

Steady long run on roads and gravel. Snow has gone but some ice left in the northern parts of Järvafältet. Didn't feel too good in the beginning and very doubtful whether I could actually do this but surprisingly it got easier the longer I got and also my confidence grew with the distance. So wonderful to finally get a good long run done and feel great all the way to finish. It's all done now (at least the long runs), time for tapering! :)

Wednesday Mar 15, 2017 #

Running intervals 1:24:00 [4] 17.23 km (4:53 / km) +105m 4:44 / km
ahr:161 max:181 slept:8.0 weight:61.7kg

3km warm up including 4x100m strides + 10x1km intervals at about 4:10 pace with 1min jog recoveries + 3km warm down including a few short strides. Fairly good session.

Tuesday Mar 14, 2017 #

Running 1:56:00 [2] 22.6 km (5:08 / km) +192m 4:55 / km

Easy half long run around Sollentuna. Legs were amazingly good but obviously a bit tired from the weekend. Spring is in the air and I had to take my jacket off half a way! Snow is gone and mostly bare ground. Incredibly good news!

Monday Mar 13, 2017 #

Note
(rest day)

Travel back from England.

Sunday Mar 12, 2017 #

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

Running race 1:29:59 [4] 21.4 km (4:12 / km) +72m 4:08 / km

Silverstone half marathon. Paced it very poorly but it felt ridiculously easy in the beginning. Then I probably hung on Amy's pace a bit too long before I realised that I couldn't keep that pace over the whole distance. After 10k I had to slow down dramatically and then another drop after 15k. Still nice to do 5k in 20min and 10k in just over 40min :) A lot quicker times than I've managed to run last year! 5k 20:00, 10k 40:22, 15k 1:01:52, 20k 1:24:05, 21k 1:28:36. Results: https://www.adidashalfmarathon.com/results/2017/sh...

Saturday Mar 11, 2017 #

Running 37:00 [2] 7.8 km (4:45 / km) +36m 4:38 / km

Easy run with Amy to shake off the legs after the travel. Lovely to be back in Rugby!

Friday Mar 10, 2017 #

Running 30:00 [2] 5.2 km (5:46 / km) +46m 5:31 / km

Easy run with 8x100m strides. Back slightly better. Tested NB 1500v53 shoes today and probably gonna run with them on Sunday.

Thursday Mar 9, 2017 #

Trail running 36:00 [2] 6.1 km (5:54 / km) +53m 5:39 / km

Easy run on icy and snowy gravel in Järvafältet. Don't know what happened yesterday but a while after my morning run my lower back got stuck really badly. It just stiffened very suddenly and I could barely move afterwards. I did all I could (massage, stretching, foamrolling, jacuzzi, gel packs, icepower etc) before I went to bed but when I woke up this morning I literally couldn't get up from the bed. It was very frightening. I had to warm it up with a warm gel pack before I could start with some gentle yoga and stretching. After a few hours of warming, stretching, and a few painkillers I was able to go for a run but it is still very painful and stiff. I hope it eases up before the weekend...

Strength (weights) 40:00 [2]

Relatively gentle session at gym. First 5min rowing, which warmed up my back nicely, then very cautiously some gentle sets with minimum weights, paying attention to good technique. Deadlifts, one-leg dead lifts, rows, shoulder push, squats, split squats, back extensions, hamstring curl, leg press, calf press, abductions, adductions, pelvic bridges, back exercises, abs, sides, push-ups etc.

Swimming 20:00 [2]

Wednesday Mar 8, 2017 #

Running tempo (treadmill) 1:08:00 [3] 14.0 km (4:51 / km)

20'+15'+10' m-pace. 10min warm up + 20min at 4:30 + 5min jog + 15min at 4:25 + 4min jog + 10min at 4:20 + 4min warm down. 10,2km effort.

Running 53:00 [2] 9.4 km (5:38 / km) +84m 5:24 / km

Running home from Väsby in deep snow. Only half of the roads were ploughed so it was pretty hard work to get home. Excellent strength training for the summer!

Tuesday Mar 7, 2017 #

Running warm up/down 29:00 [2] 5.0 km (5:48 / km) +46m 5:33 / km

Freezing warm up jog to the gym. Winter's here again oh yeah...

Running intervals (treadmill) 45:00 [4] 10.0 km (4:30 / km)

10min warm up + 16x400m (1:30) intervals with 1min recoveries + 10min warm down. 24min (6,4km) hard.

Running warm up/down 28:00 [2] 4.8 km (5:50 / km) +45m 5:34 / km

Monday Mar 6, 2017 #

Note
(rest day)

massage 60min

Sunday Mar 5, 2017 #

Running long 2:46:00 [3] 32.1 km (5:10 / km) +273m 4:58 / km

Long progressive. 15km easy, then 15km slightly faster at 5:00-4:40 pace, and 2km warm down. Legs quite tired and the effort felt harder than the pace. Tried to take a Cliff energy gel half a way but threw it up pretty soon. Too thick and sticky to take without water.

Saturday Mar 4, 2017 #

Running warm up/down 20:00 [2] 3.8 km (5:16 / km) +36m 5:02 / km

Running tempo 43:00 [4] 10.0 km (4:18 / km) +120m 4:03 / km

10k tempo. First 5k as part of the parkrun and then a second round on my own. Surprisingly easy! :)

Running warm up/down 11:00 [2] 2.1 km (5:14 / km)

Friday Mar 3, 2017 #

Trail running 33:00 [2] 5.2 km (6:21 / km) +54m 6:02 / km

Easy run on small paths

Running 36:00 [2] 5.7 km (6:19 / km) +50m 6:03 / km

Easy evening jog with Sami including 5x30s hill sprints

Strength (circuit) 20:00 [2]

Thursday Mar 2, 2017 #

Running tempo 1:14:00 [3] 14.5 km (5:06 / km) +75m 4:58 / km

3x15min m-pace (4:30) with 3min jog recoveries on gravel & roads. A bit off the pace but haven't got all strengths back after the infection so in that sense good effort. Also a bit icy here and there which forced me to slow down a little.

Wednesday Mar 1, 2017 #

Running 1:12:00 [2] 13.0 km (5:32 / km) +108m 5:19 / km

Easy run. Stomach still acting weird.

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