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Training Log Archive: redrider

In the 7 days ending May 25, 2014:

activity	#	time	miles		km		+m
Trail running	7	4:59:00	30.94	(9:40)	49.8	(6:00)	451
Cycling	3	3:05:00	41.69	(4:26)	67.1	(2:45)	303
Running	3	2:00:00	11.99	(10:00)	19.3	(6:13)
Orienteering	1	38:00	3.29	(11:32)	5.3	(7:10)	200
Swimming	1	30:00
Strength	2	30:00
Total	12	11:42:00	87.92		141.5		954

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Sunday May 25, 2014 #

9 AM

Trail running warm up/down 11:00 [2] 1.6 km (6:52 / km)

Orienteering tempo 38:00 [4] 5.3 km (7:10 / km) +200m 6:02 / km
ahr:165 max:173

middle distance tempo Lunsen. ran men's course from a national event this spring. 32min tempo and then I jogged the last two legs home. gorgeous terrain and fun course. really cool orienteering and pretty good execution too.

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

Saturday May 24, 2014 #

8 AM

Trail running 26:00 [2] 4.6 km (5:39 / km)

morning run. still exhausted from all training, warm weather, and dehydration. no chance of running fast today, so I skipped the training and will give it another try tomorrow..

8 PM

Trail running 30:00 [2] 5.0 km (6:00 / km) +35m 5:48 / km

easy evening run including 3x50m sprints. it wasn't before late in the evening that it was possible to run because of the heat (+29C). I hope for milder temperatures tomorrow..

Friday May 23, 2014 #

8 AM

Running 35:00 [2] 5.0 km (7:00 / km)

easy morning run 30min, followed by 5min drills and jumps, and 15min circuit

Strength (circuit) 15:00 [2]

2 PM

Cycling (mtb) 30:00 [2] 9.2 km (3:16 / km)

5 PM

Cycling (mtb) 1:42:00 [2] 40.0 km (2:33 / km) +208m 2:29 / km

mtb ride with Sami 40km/+208m 1:42. exhausted!

Thursday May 22, 2014 #

10 AM

Cycling (mtb) 20:00 [2] 6.2 km (3:14 / km) +35m 3:08 / km

cycling to athletics track - just to see that there was some form of school's athletics day going on..

Running (drills) 30:00 [3] 3.3 km (9:05 / km)
ahr:139 max:170

running drills, jumps and 5x100m sprints. couldn't do a track session because of the school children, so I ended up doing drills on a football field. nice soft artificial grass that was perfect for drills and jumps. unbelievably hot day!

Cycling (mtb) 33:00 [2] 11.7 km (2:49 / km) +60m 2:45 / km

cycling to steninge badet and home after a swim

6 PM

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)

Running intervals 45:00 [4] 9.1 km (4:57 / km)
ahr:162 max:184

5x1000m/2min+5x200m/200m intervals on track. first track session of the year, so pretty horrible. and hot too! still +28C and no shadows. managed to run consistently at my target pace. it felt horrible at first but happy that I got through with it.

Wednesday May 21, 2014 #

Trail running long 2:09:00 [2] 21.6 km (5:58 / km) +236m 5:40 / km
ahr:141 max:176

long run around märsta and valsta to steninge slottet and steninge badet. from there I picked some paths and gravel roads home. it was really hot day (+26C) and I ended up running a lot longer than I had thought, so I was pretty dehydrated when I finally came home. would have needed some water! then at the end, when I was already dead tired and almost fainted, I decided to push the last mile hard.. pretty tough. #exhausted

Tuesday May 20, 2014 #

10 AM

Trail running 16:00 [2] 3.1 km (5:10 / km)

easy run

5 PM

Trail running hills 45:00 [3] 7.3 km (6:10 / km) +150m 5:35 / km

hill reps on ski tracks and paths in the forest behind the ice hall. random lengths from 10sec up to 2min, full effort. 16 reps in total, about 10min altogether. quite fun when I had no idea of the length of the hill..

Swimming intervals 30:00 [3]

15min aqua jogging including 10x15'' sprints and 15min swimming including a few lengths (25m) hard

Monday May 19, 2014 #

Trail running 30:00 [2] 4.6 km (6:31 / km) +30m 6:19 / km

easy run

Strength (core) 15:00 [2]

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