Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Mar 1, 2020:

activity	#	time	miles		km		+m
Cycling	3	3:54:57
Running-normal	5	2:35:37	20.38	(7:38)	32.8	(4:45)	506
Strength	3	2:07:01
Orienteering-easy	1	40:12	4.16	(9:40)	6.7	(6:00)	232
Alternative	1	10:09
Total	8	9:27:56	24.54		39.49		738

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Sunday Mar 1, 2020 #

12 PM

Running-normal 53:40 [2] 11.62 km (4:37 / km) +208m 4:14 / km
shoes: Hoka Clifton 5

Cycling 1:25:51 [3]

40km and 374m climb

In the morning we watched Vasaloppet and after that went out for a nice run. The others ran longer and I did the second half on the bike. The problems with the Achilles tendon are definitely over and I'm back in a good training rhythm. Still not 100% sure how much I can run again or how many days in a row, but I will find it out and I will get better and better

Saturday Feb 29, 2020 #

11 AM

Running-normal warm up/down 8:24 [1] 1.51 km (5:34 / km) +57m 4:41 / km
shoes: Inov Trailroc 255

Orienteering-easy race (Vintercup) 40:12 [4] 6.7 km (6:00 / km) +232m 5:07 / km
shoes: Inov Trailroc 255

Nice, difficult and tough terrain. I was a little bit late at the start and stressed already before the race started. The first three controls I did a bad orienteering jobb and worked too less with the map. Because I worked with my compass and I was probably a little bit lucky, the first two controlls worked quite well but to the third I had definitly not a plan and the control where I am. Missed the control by a few meters and thought I was one slope before the control. More than 4 minutes mistake in total at contol 3 which is really bad. After that I had a quite good race even I did nearly again a mistake at this hill to control 13. In the end 3,5 min behind the leader.
http://obasen.orientering.se/winsplits/online/sv/d...

Friday Feb 28, 2020 #

12 PM

Alternative warm up/down 10:09 [1]

Strength 1:04:42 [3]

Thursday Feb 27, 2020 #

11 AM

Running-normal 38:43 [2] 8.6 km (4:30 / km) +91m 4:17 / km
shoes: Adidas Adizero Tempo 2

Cycling 1:11:42 [3]

30km, 350 climbing meters

To train a little bit longer than just the 40min I went out again on the bike

Wednesday Feb 26, 2020 #

4 PM

Running-normal 27:38 [1] 5.83 km (4:44 / km) +67m 4:29 / km

no pain

5 PM

Strength 20:00 [3]

just my additional exercises for the injury

Tuesday Feb 25, 2020 #

6 PM

Cycling (Spinning) 1:17:24

today 10 x 3'/1' and after that 10' fast

Monday Feb 24, 2020 #

6 PM

Running-normal 21:54 [1] 4.14 km (5:18 / km) +83m 4:49 / km
(injured)

Calfes are still hurting after a while and the Achillestendons feel also strange. It is getting better but I'm still not able to run more. Should get better with the right exercises in the next days (hopefully).

Strength 42:19 [3]

Running-normal 5:18 [1] 1.1 km (4:50 / km)

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