Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Squashy

In the 31 days ending Jul 31, 2015:

activity

time

miles

Run -- Trail

15:35:22

17.63

28.37

Run -- Road/Grass

11:50:00

Xtrainer

3:00:00

S+C

36:00

Total

31:01:22

17.63

28.37

1:53

0:00

» now

Friday Jul 31, 2015 #

Run -- Trail 40:00 [2]
(injured)

Easy + 6x 30s strides

Thursday Jul 30, 2015 #

Run -- Trail 44:00 [2]
(injured)

easy with louise round näset
ankle seemed to last longer before it got tight today!

Wednesday Jul 29, 2015 #

Run -- Trail 48:30 [2]

Back in Farsta for a couple of days

Monday Jul 27, 2015 #

11 AM

Run -- Trail 46:00 [2]
(injured)

Ankle a bit sore

5 PM

Run -- Trail 36:00 [2]

Following Johan

Run -- Trail 15:00 [3]

A bit faster while Johan was segment hunting.

Sunday Jul 26, 2015 #

2 PM

Run -- Trail 1:00:00 [2]

2x 6k loop + 5x 10s strides on the road home

5 PM

Run -- Trail 53:00 [2]

Easy with Louise. Nice.

Friday Jul 24, 2015 #

5 PM

Run -- Trail 1:00:00 [2]
(injured)

After I got use to the scab and stitches bouncing on my skull it was quite a nice run

C • How are you? 3

Thursday Jul 23, 2015 #

10 AM

Run -- Road/Grass 30:00 [2]
(injured)

With Louise on the bike. She was off to the bakery and then shop so made quite a good little run

6 PM

Run -- Trail 30:00 [2]

Was planning to try run an hour but managed to cut my head open on branch... headed home the long way to get over 30mins. Had to run with my tee shirt pressed to my head. I thought I'd go home get washed up and carry on to do planned hour, but realised it was quite a big cut so off to hospital for stitches.

Wednesday Jul 22, 2015 #

12 PM

Run -- Trail 37:30 [2]
(injured)

6k loop with Louise
Ankle a little sore today but not as bad as before

6 PM

Run -- Trail 21:00 [2]

Run -- Trail 17:46 [5] 5.0 km (3:33 / km)

5x 1k using the markers round the 6k loop.

Tuesday Jul 21, 2015 #

9 AM

Run -- Trail 35:00 [2]

Same as last night

Monday Jul 20, 2015 #

10 AM

Run -- Trail 52:00 [2] 9.7 km (5:22 / km)
(injured)

9k loop

5 PM

Run -- Trail 35:00 [2]

5mins then 2x 15mins continuous. Feeling some improvement

C • nice! 2

Sunday Jul 19, 2015 #

11 AM

Run -- Trail 35:00 [2] 6.67 km (5:15 / km)
(injured)

Ankle worse in the beginning but better towards the end

6 PM

Run -- Road/Grass warm up/down 23:00 [2]

Wu/wd

Run -- Trail 14:40 [4] 4.0 km (3:40 / km)

Used the km markers and ran 4x1k at last years race pace ish.
Ankle was alright but lungs working quite hard

Saturday Jul 18, 2015 #

11 AM

Run -- Trail 40:00 [2]

6k loop at the summer house.

5 PM

Run -- Trail 45:00 [2]

Similar to this morning but with Louise. +5x 10s strides

Friday Jul 17, 2015 #

11 AM

Run -- Road/Grass 36:00 [2]
(injured)

S+C 8:00 [1]

Outdoor gym

Thursday Jul 16, 2015 #

Run -- Road/Grass 38:00 [2]
(injured)

Run -- Trail 9:56 [4] 3.0 km (3:19 / km)

Club session
3x 1km loop in Ågesta, 7min turn over
3:21, 3:18, 3:17
ankle not too bad

Wednesday Jul 15, 2015 #

6 AM

Run -- Road/Grass 30:00 [2]

Tuesday Jul 14, 2015 #

11 AM

Run -- Road/Grass 43:00 [2]
(injured)

running on some wide trails to see how it was, think it was better when running on softer terrain

last few runs have been run for 7min30 then rest until ankle feels good again

6 PM

Run -- Road/Grass 30:00 [2]

+ 5min drills

S+C 13:00 [1]

outdoor gym

Monday Jul 13, 2015 #

6 AM

Run -- Road/Grass 30:00 [2]

Sunday Jul 12, 2015 #

Xtrainer 1:00:00 [2]

Saturday Jul 11, 2015 #

12 PM

Run -- Road/Grass 33:00 [2]

no mojo

S+C 15:00 [1]

stopped at the out door gym
+ drills

Friday Jul 10, 2015 #

6 AM

Xtrainer 1:00:00 [2]

Thursday Jul 9, 2015 #

10 AM

Run -- Road/Grass 31:30 [2]
(injured)

A bit frustrated that the ankle doesn't feel like its getting better

6 PM

Xtrainer 1:00:00 [2]

Wednesday Jul 8, 2015 #

Note
(injured)

Total rest day to see of the ankle gets better

Tuesday Jul 7, 2015 #

6 AM

Run -- Road/Grass 36:30 [2]
(injured)

ankle not great this morning, hobbling quite a bit for the first 10mins then just a but sore

4 PM

Run -- Road/Grass 45:00 [2]
(injured)

Monday Jul 6, 2015 #

11 AM

Run -- Road/Grass 47:00 [2]
(injured)

5 PM

Run -- Road/Grass 26:00 [2]

Run -- Trail 34:30 [2]

Ågesta with Louise

Sunday Jul 5, 2015 #

7 AM

Run -- Road/Grass 33:00 [2]
(injured)

Expecting a hangover so got up and out before the body knew what was going on. Unsurprisingly I didn't feel great

Saturday Jul 4, 2015 #

10 AM

Run -- Trail 42:00 [2]
(injured)

6k loop + to and from
With Louise
Felt pretty bad until I got warmed up

5 PM

Run -- Trail 55:00 [2]

Bumped into Mattaius Nylund so me and Johan took him for a run. Run Included the compulsory "Johan Markstedt final KM wind up" then I did a bit extra myself