Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hammer

In the 30 days ending Jun 30, 2006:

activity

time

miles

Running

13:25:00

Orienteering

7:25:00

107 /

127c

84%

Strength

4:35:00

Total

25:25:00

107 /

127c

84%

averages - sleep:5.9

1:50

0:00

» now

Friday Jun 30, 2006 #

Strength 25:00 [3]
(injured) (rest day)

COrE4COke. Knee treatment this morning and Marten worked it good as he said "you have really messed this knee up". I was hoping that this would be the last treatment but I can still feel the pain just walking 12 hours later. Will test run it tomorrow afternoon.

Thursday Jun 29, 2006 #

Running 35:00 [3]
(injured)

Gula stigen. A little faster in places. Painful yes, but a bit better too.

Strength 15:00 [3]

COrE4COkE

Wednesday Jun 28, 2006 #

Strength 15:00 [1]
(injured)

Core-for-coke.

C • Addict!! 5

Running 30:00 [1]
(injured) shoes: Ice Bugs Lime

Gula Stigen and woods in Sunnersta.

Orienteering 25:00 [1]
(injured) shoes: Ice Bugs Lime

Following Adventure Girl! with Etoile for a few controls at Sunnersta. Then map memory.

Tuesday Jun 27, 2006 #

Strength 15:00 [3]

The normal stuff.

Strength 15:00 [3]

More of the normal stuff (no left knee strengthening)

C • injuries 3

Monday Jun 26, 2006 #

Note
(rest day)

Travel back to Sweden. Light stretching and knee stregthening exercises.

Sunday Jun 25, 2006 #

Orienteering 1:50:00 [1] ***
spiked:8/10c slept:8.0 (injured) shoes: Ice Bugs Lime

Skipped UK Long Team Trials because of knee pain. Instead I did 3 "O" trainings today at a very easy pace at Nordskov, Sletten and Sonderskov (including some control pick-up for UK squad). Other than a bit of woods being thicker than expected no surprises terrain wise.

Saturday Jun 24, 2006 #

Orienteering 30:00 [1]
spiked:5/5c shoes: Ice Bugs Lime

Orienteering race 30:00 [3]
spiked:9/11c (injured) shoes: Ice Bugs Lime

UK Team Trials Middle: Quit after #11 and jogged home. Can't jump, run sidehill or downhill. Too bad because this area was so much like Copeland and Ganaraska. WOC or walk?

C • Middle terrain 2

Friday Jun 23, 2006 #

Orienteering 1:00:00 [1]
spiked:6/6c (injured) shoes: Integrator Red

WOC sprint training at Botanisk Have and Skade Bakker. Knee OK on flats and uphills.

Orienteering 15:00 [4]
spiked:7/9c (injured) shoes: Integrator Red

AM: Sprint race at Skade Bakker. Couldn't hit top speed because of knee pain.

Orienteering race 15:00 [4]
spiked:12/15c shoes: Integrator Red

PM: Sprint race (UK Team Trials). Three mistakes (tot: 30 seconds) which is too much on a straight forward course. Ran hard for the first 10 minutes then cruised in when knee started hurting. 84 seconds down.

Thursday Jun 22, 2006 #

Note
(injured) (rest day)

Knee too sore to train.

Wednesday Jun 21, 2006 #

Note
(injured) (rest day)

Unplanned rest day. Can't walk after another treatment on my knee. The knee is worse than originally thought but I'm pretty sure I'll be ready for SOW and WOC. Lost training time while living in Sweden sucks big time.

C • "worse than originally thought" 3

Tuesday Jun 20, 2006 #

Running 30:00 [3]

Strength 20:00 [3]

Monday Jun 19, 2006 #

Running 1:00:00 [3]

Sunday Jun 18, 2006 #

Running 1:00:00 [3]

Saturday Jun 17, 2006 #

Event: Jukola

Strength 30:00 [3]

Friday Jun 16, 2006 #

Orienteering 45:00 [2] ***
spiked:10/13c (injured) shoes: Ice Bugs Lime

Easy orienteering at Lunsen with RobW and Shep. Nice course. Knee sore. Followed by "cafe training" Aussie style.

C • Lunsen 2

Thursday Jun 15, 2006 #

Running 30:00 [1]
shoes: Ice Bugs Lime

Light jog warm-up. After a morning 'treatment' of the knee I thought I would see what I could do. Felt good so did the race.

Orienteering race 15:00 [4] ***
spiked:13/15c shoes: Ice Bugs Lime

Elite Serien/Stockholm Cup at Djurgarden. Didn't hit full speed due to slight knee pain. Several small misses (3s here, 5s there). But quite pleased with the result (same course as the elite serien). Knee sore in the evening.

C • awesome 4

Wednesday Jun 14, 2006 #

Running 1:00:00 [3]
slept:5.0

At Fyrishov with Boris and Mats.

C • dwr 5

Tuesday Jun 13, 2006 #

Running 1:00:00 [3]

At Fyrishov with Boris.

Monday Jun 12, 2006 #

Strength 30:00 [3]

Sunday Jun 11, 2006 #

Strength 30:00 [2]

Saturday Jun 10, 2006 #

Orienteering 35:00 [1] ***
spiked:2/4c slept:6.0 (injured) shoes: Ice Bugs Lime

Lunsen with Spike. Cut it short after too much knee pain. Likely no running or "O" training will be possible this week. Grrrr.

So I skipped PM training at Kung Bjorn and instead taught Adventure Girl! how to take a compass bearing and we practiced some mega precision map reading. That was a lot of fun.

Friday Jun 9, 2006 #

Running 1:30:00 [3]
slept:12.0 shoes: Ice Bugs Lime

Woods and small trail run with Granite at Nasten. A planned 2 hour run cut short due to knee pain (pace was good though).

Thursday Jun 8, 2006 #

Strength 45:00 [1]
slept:2.5

Without squats.

Wednesday Jun 7, 2006 #

Note
slept:5.0 (rest day)

Planned 'rest day'. Several hours at the Fletcher field site and then fly back to Sweden.

C • Back to Sweden? 4

Tuesday Jun 6, 2006 #

Running 15:00 [5]
slept:6.0

Intervals in Spring Valley/Reforestation Trail with SuperWes, Meridian, and Griz. Bender and TVP were late. Bash, Fossil and Coach Sudden were running the 10K. All returned to 99 Bond for a great party
to watch Fossil's Bud commercial. By far the best darn group of people to train with. The fun factor was definately high tonight.

C • Training group 2

Running 50:00 [2]

Knee sore.

Strength 5:00 [5]

"Core" training. Adding important padding to the 'core' by gobbling up 4 or 5 donuts and a couple of beers and several slices of pizza at the GHO TNT Bender.

Monday Jun 5, 2006 #

Running 1:15:00 [2]
slept:5.5 (injured)

Around the Bay Classic with Tarno.

C • what are you doing tomorrow? 7

Sunday Jun 4, 2006 #

Running 30:00 [2]
slept:4.5

Warmup / cool down with Griz.

Orienteering 45:00 [4] ***
spiked:19/20c

Rockwood.

Saturday Jun 3, 2006 #

Running 1:40:00 [2]
slept:6.0

Easy run in a small town near Frankfurt. Too much pavement though. Hope to get another jog in after the conference and before the flight tonight.

Friday Jun 2, 2006 #

Strength 30:00 [2]
slept:4.5

No time to run - IPS Climate Change workshop (Frankfurt). Just as well. Tired and knee and foot sore from last few days.

Thursday Jun 1, 2006 #

Running 1:00:00 [2]
slept:5.5 shoes: Integrator Red

Gula Stigen + warm down.

Orienteering 20:00 [5] ***
spiked:16/19c shoes: Integrator Red

TempoCup Sprint. Felt good physically on the hills. No hesitation and generally great flow but two small misses and one biggy (on the last control). 2 minutes down. USA 1 - Canada 1.

Running intervals 20:00 [5]
shoes: Integrator Red

Intervals 60,30,15 x 6 (equal rest) on Gula Stigen. Swallowed the first bugs of the year. Tired on the 15 sec. ones.

C • Bugs 6

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