Training Log Archive: redrider

easy spin to shake off my aching legs. calves are worst but cycling was ok.

Lidingöloppet 2:20:43. PB. First 15km was great and I was feeling relatively good but then my legs couldn't bare much more. Pace dropped dramatically already on the way from Elfvik to Grönsta and all I could think of was quitting. Seriously doubtful whether I could take myself round the last 10km but bravely continued anyway. Abborbacken totally killed me this time and Karins backe was a real nightmare. Don't understand how I did it but somehow I managed to push myself through the pain and finish whole 7 seconds faster than last year! Really surprised to do that! One time I'm going to race that last loop too...I still believe 2:15 finish time is in my reach if I train for that. This time I just didn't have enough long runs or kilometers in my legs. Splits 5km 22:03, 10km 43:44, 15km 1:07:31, 20km 1:31:55, 25km 1:57:51.
Results: http://www.lidingoloppet.se/sv/ResultatLL/Lordag/#...

easy run with drills and 6x100m strides

easy 15x200m intervals (42-45'') with 200m jog recoveries (65-75''). surprisingly easy!

relatively easy strength session at gym including calf raises 3x15, eccentric calf raises 3x15, one-leg calf raises 3x10, calf raises with weights 3x15x20kg, one-leg calf raises with weights 3x10x20kg, squats 3x20x20kg, one-leg squats 2x10x20kg, lunges 2x20x20kg, leg press 3x20x90kg, calf press 3x10x70kg, back extensions 3x20, back exercises 3x20, hamstring exercises with a swiss ball 3x10, crunches 3x20, plank, transverse abdominals, push-ups, side lifts, side plank

warm down in the pool after gym. twisted my ankle a little in the weekend and it wasn't too thrilled about swimming so I cut it short.

5km steady run on trails / in terrain. ran night trail run course from last year and tried to run 5km of it on steady pace but the fact that it was awfully muddy and wet everywhere and some parts straight through terrain made it impossible to run at steady pace. 4:15 road pace equalled everything between 5min/km and 8min/km... good fun anyway! :)

easy run. still tired from the weekend and not ready to train yet.