Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m	load
	Orienteering	10	11:28:03	59.02	(11:40)	94.98	(7:15)	2200	2003.9
	Run (road)	16	10:49:57	62.11		99.96		2391	2266.2
	Strength/Conditioning	3	4:00:00						480.0
	Cycle	4	1:43:01	14.14	(7:17)	22.75	(4:32)	407	295.7
	Swimming	1	50:00						160.0
	Total	26	28:51:01	135.27		217.69		4999	5205.8
averages - weight:74.2kg

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Tuesday Jan 31, 2012 #

6 PM

Swimming intervals 30:00 [4]

Went water running instead of the O-intervals cos there was some other people going and tis probably better for the foot. Did 10 x 3 min intervals. Twas nice.

Swimming 20:00 [2]

Random splashing around before and after the intervals.

So there's something wrong with my heel. It started really suddenly on Sunday morning as soon as I put on my shoes. Warmed up a little bit and it went away but I felt it a wee bit this morning. But I'd had no problems whatsoever on Sat so it's kinda weird... At gympa it was a bit sore but I tried taking off my shoes and it pretty much went altogether. I think I probably fell through some icy marsh on Sat and banged it, but it was too cold too notice at the time and it just bruised it or something. I'm probably gonna go water running instead of intervals tomorrow anyway and see how it is on Wed. Don't want to be gettin tendonitis or something....

7 PM

Strength/Conditioning 1:30:00 [2]

styrkegympa!

Sunday Jan 29, 2012 #

9 AM

Run (road) warm up/down 4:42 [1] 0.66 km (7:07 / km)
shoes: Spiky Salomons

Jog to clubhouse

Orienteering 1:01:32 [3] 10.21 km (6:02 / km) +228m 5:25 / km
shoes: Spiky Salomons

Mass start training thing again. Day, gaffled. Slept poorly last night but felt pretty ok anyway. The forest was tough enough going though. Was only a 2-3 minutes behind the fastest (I think), so pretty happy.

Run (road) warm up/down 4:37 [2] 0.66 km (7:00 / km) +9m 6:32 / km
shoes: Spiky Salomons

Warmup on the way to start with everyone.

Saturday Jan 28, 2012 #

10 AM

Orienteering race 1:06:28 [4] 11.34 km (5:52 / km) +143m 5:31 / km
shoes: Spiky Salomons

Löpex vinterseren i Hallsberg. Gemensam star med fjärilar (64 möjliga banor!). Gick så där. Jag orienterade lite bättre än vanlig, men jagär inte riktigt nöjd med loppet.

http://oktisaren.se/kartor/show_map.php?user=Conor...

Run (road) warm up/down 16:12 [2] 2.5 km (6:29 / km) +51m 5:53 / km

Till startan

4 PM

Run (road) 4:24 [3]

Orienteering 1:08:20 [3] 10.0 km (6:50 / km) +167m 6:18 / km
shoes: Spiky Salomons

Night training course thing in Borensberg. Mass start, no gaffles. Went pretty well, managed to stay with the group for pretty much the whole thing but took a worse route to fifteen. I did spend a lot of time not reading the map though and relied a bit to much on the others.

Didn't find satellites till nearly at 4...

http://oktisaren.se/kartor/show_map.php?user=Conor...

Friday Jan 27, 2012 #

Note
(rest day)

Rest day. Training weekend thing tomorrow and Sun, which will include three 10ish km courses.

Thursday Jan 26, 2012 #

2 PM

Run (road) long 1:55:55 [3] 20.52 km (5:39 / km) +219m 5:22 / km
shoes: Spiky Salomons

Long with Colm. Ran from home, went exploring and found the lake which was frozen completely. Pretty cool. Felt good.

Wednesday Jan 25, 2012 #

8 AM

Run (road) 2:29 [3] 0.47 km (5:17 / km)

Till start,

Orienteering 50:07 [3] 6.0 km (8:21 / km) +151m 7:25 / km
shoes: Spiky Salomons

Orientering träning med olgy. Gick jätte bra!

Karta!

Tuesday Jan 24, 2012 #

6 PM

Run (road) warm up/down 8:02 [2] 1.56 km (5:09 / km) +31m 4:41 / km

Run (road) intervals 30:00 [5] 8.3 km (3:37 / km) +73m 3:28 / km

Intervaller. 6 X 5 min. Åt lite för mycket middag så kändes lite konstig, men ganska bra.

Run (road) warm up/down 8:47 [2] 1.6 km (5:29 / km) +8m 5:21 / km

Monday Jan 23, 2012 #

6 PM

Run (road) 12:12 [3] 2.57 km (4:45 / km) +38m 4:25 / km

Sprang till gympa med Colm.

7 PM

Strength/Conditioning 1:30:00 [2]

styrkegympa...

8 PM

Run (road) 12:18 [3] 2.39 km (5:09 / km)

Saturday Jan 21, 2012 #

10 AM

Note

Träning med tisaren i skogen.

Orienteering 1:25:27 [3] 11.65 km (7:20 / km) +166m 6:51 / km

Träning med tisaren i skogen.

Thursday Jan 19, 2012 #

3 PM

Orienteering long 1:45:00 [2] *** 14.9 km (7:03 / km)

Long run with olgy, had a map but everyone was sort of following each other. GPS battery died so no track but I got the distance and time off someone. Felt really good despite the cold.