Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 13, 2014:

activity	#	time	miles		km		+m
Orienteering	6	5:25:53	23.12	(14:06)	37.2	(8:46)	341	65c
Running Road	5	2:05:45	14.99	(8:23)	24.12	(5:13)	264
Core/ Strength	3	1:49:40
Cycling	3	50:00
Running on Paths	3	41:25	2.5		4.03		67
The Track	1	14:17	1.93	(7:25)	3.1	(4:36)
Total	11	11:07:00	42.53		68.45		672	65c

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Sunday Apr 13, 2014 #

11 AM

Running on Paths warm up/down 15:00 [1]
shoes: Supra (2)

Jog around the feild and the warm up area while waiting for William to come back.

Orienteering race 46:33 [5] *** 6.3 km (7:23 / km)
15c shoes: Supra (2)

Rånässtafetten: On the third leg for this which was one of the shorter ones. Went out about half way down the field. Fucked the first control in a big way losing 6 and a half mins (according to Winsplits). Just wasn't concentrating enough and should have followed my compass more and also should have admitted I had gone wrong and focused on relocating a lot earlier. After messing around in some green I found two and took a bearing back to it. After this I sorted my life out and made myself focus also increased the pass to try and make up for the error. According to win splits I was running well and a little cleaner than I though I as most of my splits after this were in the top ten on my gaffle. 11 and 14 were the only other misses lost 30secs on 11 and 1:30 on 14 (followed someone else when I should have followed my compass.
Little despondent after I finished as thought I had lost a bit more time on the course than just on 1 and 14. So happy to see that I was running well on Winsplits.

Saturday Apr 12, 2014 #

5 PM

Running Road 41:33 [2] 8.88 km (4:41 / km) +113m 4:24 / km
shoes: Gel-DS Trainer

Run down the edge of the lake along a nice path, wanted to do a bit of a loop but got a little lost and came off the track and ended up next to a major road so just headed back the same way.

Friday Apr 11, 2014 #

10 AM

Cycling 20:00 [1]
shoes: Gel-DS Trainer

Core/ Strength 46:00 [3]

Squats, leg press, pull ups. sit ups, press ups.

Thursday Apr 10, 2014 #

10 AM

Running Road warm up/down 13:12 [1] 2.01 km (6:34 / km) +8m 6:26 / km
shoes: Gel-DS Trainer

Slow jog down to the track. Then a couple of laps after clearing the goals off the track.

The Track intervals 14:17 [5] 3.1 km (4:36 / km)
shoes: Gel-DS Trainer

Legs have been feeling heavy the last couple of days so thought I would inject a little bit of speed for a change. 8x 200m with 200m jog recovery.
31.1 32.4 31.7 31.6 31.3 30.0 30.0 30.1
I was having to work a little harder than normal to reach these times but legs started to feel like they were moving better by the end.

Running Road warm up/down 10:24 [1] 1.71 km (6:05 / km) +15m 5:50 / km
shoes: Gel-DS Trainer

Little jog around, before waiting for Josh and Louise to finish their paddle.

6 PM

Running on Paths warm up/down 7:31 [1] 0.83 km (9:03 / km) +24m 7:55 / km
shoes: Supra (2)

Club night training

Orienteering 26:58 [4] *** 3.09 km (8:44 / km) +17m 8:30 / km
5c shoes: Supra (2)

Compass exercise with a mixture of leg lengths. Seemed to go ok didn't miss any by an overly large amount.

Orienteering 27:25 [4] *** 2.91 km (9:25 / km) +28m 8:59 / km
6c shoes: Supra (2)

Second course working on the same thing.

Running on Paths warm up/down 5:22 [1] 0.82 km (6:33 / km) +6m 6:19 / km
shoes: Supra (2)

Back to the club house for a sauna and dinner

Wednesday Apr 9, 2014 #

12 PM

Cycling 15:00 [1]
shoes: Gel-DS Trainer

Bit of a hangover buster trip to the gym.

Core/ Strength 34:00 [3]
shoes: Gel-DS Trainer

Leg press, bench, back extensions, sit ups and press-ups. Sauna after cleared the hangover well.

6 PM

Running Road 10:55 [2] 1.97 km (5:32 / km) +20m 5:16 / km
shoes: Supra (2)

Run from Fredrick's flat down to the start of a course in Agusta.

Orienteering 1:13:28 [3] *** 7.65 km (9:36 / km) +106m 8:59 / km
11c shoes: Supra (2)

A course on ågesta, I was feeling very slow think my legs were still a little tired from yesterday night, Navigation wasn't bad but struggled to see the reflexes on a couple. Stood on top of 1 without seeing it for ages.

Running Road 9:58 [2] 1.84 km (5:25 / km) +17m 5:11 / km
shoes: Supra (2)

Jog back to the flat for dinner and a chat about training and year goals. I was feeling very tired, struggling to keep up with as legs were feeling dead.

Tuesday Apr 8, 2014 #

6 PM

Running on Paths 6:31 [1] 1.17 km (5:34 / km) +33m 4:53 / km
shoes: Supra (2)

Jog to the start and then 1 as it was a shit leg.

Orienteering 1:03:58 [4] **** 7.21 km (8:52 / km) +58m 8:32 / km
12c shoes: Supra (2)

Long Legs on Hosta Banna with John. Decided to start at 1 and then meet up at every other control. Focusing on having a plan and simplify. Worked well and I was running cleanly with only a few small mistakes. Beat John on quite a few of the legs. Recoveries were about 10mins in total So 53ish running time bit quicker than I have been moving in other sessions.

Running on Paths 7:01 [2] 1.21 km (5:48 / km) +4m 5:42 / km
shoes: Supra (2)

Jog back from 14 via some random motor bike tracks and the arena which is obviously where the red necks obviously spend their weekends.

Monday Apr 7, 2014 #

11 AM

Running Road warm up/down 10:15 [2] 1.91 km (5:22 / km) +30m 4:59 / km
shoes: Gel-DS Trainer

Run to the start via finish so I could change shoes.

Orienteering 55:18 [3] *** 7.17 km (7:43 / km) +106m 7:11 / km
9c shoes: Supra (2)

Morning Corridor session. Break at each control to plan the leg and make sure I knew what I was aiming for. Seemed to quite well and I was picking up features well, and only really got pushed off line a couple of times. The worse I got pushed out of the corridor as had to avoid a gypsy camp. Then a slight wobble on the last leg where not checking the compass meant I mistook a couple of features.

Running Road warm up/down 7:11 [2] 1.35 km (5:19 / km) +7m 5:11 / km
shoes: Gel-DS Trainer

Run back back to Josh's flat to do some painting

5 PM

Cycling 15:00 [1]
shoes: Gel-DS Trainer

Bit on the bike at the gym

Core/ Strength 29:40 [3]
shoes: Gel-DS Trainer

Press-ups, sit-ups, back raises and some leg press

7 PM

Running Road warm up/down 11:17 [3] 2.27 km (4:58 / km) +26m 4:42 / km
shoes: Supra (2)

Josh decided to give me a surprise Night O session with Ralph shadowing me. So a run to the Club house area.

Orienteering 32:13 [3] ***** 2.87 km (11:14 / km) +26m 10:44 / km
7c shoes: Supra (2)

Several controls with Ralph shadowing me so he could work out what I need to work on. Need to set a plan and then make sure I don't get pushed off line, so basically need to stop being a fanny and run straight through the shit.

Running Road warm up/down 11:00 [3] 2.18 km (5:03 / km) +28m 4:44 / km
shoes: Supra (2)

Run back to the house for dinner. Legs were feeling very sore.

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