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Training Log Archive: redrider

In the 7 days ending Jan 22, 2017:

	activity	#	time	miles		km		+m
	Running	7	5:16:15	35.82	(8:50)	57.64	(5:29)	338
	Trail running	2	4:13:00	28.61	(8:51)	46.05	(5:30)	454
	Strength	1	45:00
	Total	9	10:14:15	64.43		103.69		792
averages - sleep:8 weight:62.8kg

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Sunday Jan 22, 2017 #

Trail running long 2:46:00 [2] 30.03 km (5:32 / km) +297m 5:16 / km

Easy long trail run to Edssjön, Norra Kallhäll, and back to Järvafältet. Mostly very icy and studded shoes were a must. Easy pace until 25km and then a slight acceleration on the final 5km (ca 4:45min/km). Left knee and ankle started to hurt a bit at the end, otherwise fine.

Saturday Jan 21, 2017 #

Running warm up/down 16:00 [2] 2.6 km (6:09 / km) +14m 6:00 / km

warm up incl. drills and 5x100m strides

Running tempo 21:15 [5] 5.04 km (4:13 / km) +60m 3:59 / km

Haga parkrun. Partly very icy conditions so I chose to wear studded shoes. Not very light or fast stride with those shoes but a solid run without risks of injuries. Had hoped to run a bit faster but I guess I have to patient and wait for the spring...

Running warm up/down 13:00 [2] 2.1 km (6:11 / km) +32m 5:45 / km

Friday Jan 20, 2017 #

Running 28:00 [2] 4.6 km (6:05 / km) +30m 5:54 / km

Easy run with drills and 10x100m strides. Icy.

Thursday Jan 19, 2017 #

11 AM

Running warm up/down 26:00 [2] 4.8 km (5:25 / km) +35m 5:14 / km

Easy run to the gym. +4C and sunshine! The ice is melting and the ski jacket was too much. How great is that!

Running tempo (treadmill) 50:00 [4] 10.7 km (4:40 / km)

2km warm up + 8km tempo at 4:20 pace + 5min warm down. Pace wasn't too hard but the time was absolutely too long! After just a few kilometres I was ready to quit and quite sure that I couldn't hold on for 8km. I don't know how I did it. Running a longer tempo run on treadmill is definitively the worst I know. So proud I got it done!

Running 29:00 [2] 5.0 km (5:48 / km) +47m 5:32 / km

Fatigued jog back from the gym. Tired legs.

6 PM

Running hills 34:00 [3] 4.3 km (7:54 / km) +90m 7:09 / km

5x1min hill reps (200m/+17m) with Sami in Vibybacken

Wednesday Jan 18, 2017 #

Trail running 1:27:00 [2] 16.02 km (5:26 / km) +157m 5:11 / km
slept:8.0 weight:62.8kg

Easy trail run around Södra Järvafältet. Still very icy. Don't know what I would do without Fujisetsus..

Tuesday Jan 17, 2017 #

11 AM

Running intervals (indoor ) 50:00 [4] 10.0 km (5:00 / km)

15min warm up incl. drills and strides + 10x400m/200m intervals at 1:30-1:32 with 200m jog recoveries (70-80s) + 10min warm down. My first visit to Sollentuna friidrottshall and I just loved it! So much better than running on treadmill!

7 PM

Running 29:00 [2] 5.0 km (5:48 / km) +30m 5:38 / km

Easy evening run

Monday Jan 16, 2017 #

Running warm up/down (treadmill) 20:00 [2] 3.5 km (5:43 / km)

Strength (weights) 45:00 [3]

Strength workout at gym including heel raises 3x15x20kg, one leg heel raises 3x10x20kg, hops on a step board, box jumps, deep front squats 3x10x20kg, split squats 3x10x20kg, step-ups 3x30x20kg, single leg dead lifts 3x10x20kg, leg presses 3x10x85kg, calf presses 3x10x85kg, abduction 3x15x50kg, adduction 3x15x45kg, hamstring lifts, bench presses 3x15x20kg, back extensions, crunches, side lifts, push-ups, transverse abdominals, plank, superman

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