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Training Log Archive: redrider

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m
Cycling	2	3:49:00	56.05	(4:05)	90.21	(2:32)	732
Running	3	3:18:35	25.19	(7:53)	40.54	(4:54)	234
Trail running	3	1:41:00	10.69	(9:27)	17.21	(5:52)	151
Orienteering	1	1:00:00	4.85	(12:23)	7.8	(7:42)	23
Total	7	9:48:35	96.78	(6:05)	155.76	(3:47)	1140

3:20

0:00

» now

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)

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