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Training Log Archive: Cat T

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running - easy47 33:57:00
  S&C 7 4:30:00
  Running - hard7 3:02:00
  Orienteering - hard5 2:54:00
  Orienteering - easy3 2:54:00
  Orienteering - medium3 2:27:00
  Total50 49:44:00

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Tuesday Feb 28, 2017 #

7 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog
12 PM

Orienteering - hard race 1:06:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Ffs

Running - easy warm up/down 18:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

9 PM

Running - easy 21:00 [2]
shoes: Saucony Kinvara - Sept 2016

JSM pursuaded everyone out for an evening jog with Chariots of fire element on the beach.

Not at all into my groove yet with races. Tbh really tough having flashbacks to last year, cant do another season like that! But now in the sand dunes for some days feelgood easier orienteering and so far promising buffet.

Monday Feb 27, 2017 #

7 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog. Not feeling so full of energy but throat much better.
1 PM

Orienteering - hard 10:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Running - easy 35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

5 PM

Orienteering - medium 27:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Sprint training, castelo de vide. Really cool area!! Hilly too...

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Sept 2016

Portugal does know how to do a good fortified village on a hill

Sunday Feb 26, 2017 #

Note
(sick)

Sore throat. Really sore throat! Oh well, had a good spell off wellness, down to the late night travel and racing combo but not much i could do about that.

Saturday Feb 25, 2017 #

Event: POM 2017
 
8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog, castelo de vide
1 PM

Orienteering - hard race 44:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

8 PM

Orienteering - hard race 11:00 [4]
shoes: Saucony Kinvara - Sept 2016

POM. Wrecked from travelling so late at night, no rest, feeling a sore throat coming on. V rusty in all areas, but i guess thats what a training camp is for.

Running - easy warm up/down 15:00 [2]
shoes: Saucony Kinvara - Sept 2016

Friday Feb 24, 2017 #

8 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog, Lisbon. As hilly as ever, plenty of tourist stops.

Thursday Feb 23, 2017 #

Note
(rest day)

travelling, left myself too much to sort out to fit in training before i leave

Wednesday Feb 22, 2017 #

5 PM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Sept 2016

recovery run along the lake. bit late out waiting for the snowstorm to stop (it didn't) and mainly just ended up in a massive mood with the snow. had to have a shower and hot chocolate to calm myself down haha.

Running - easy long 2:26:00 [2]
shoes: Saucony Kinvara - Sept 2016

Took the train to Spånga to meet Louise at work, then we ran home. manky slush underfoot most of the way but we made it in the end. nice! :-D

Tuesday Feb 21, 2017 #

10 AM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - Sept 2016

snow is back! quite pretty but definite pain in the arse. glad to be getting out soon. reverse snösätra...

S&C 45:00 [2]

... and core at the gym
6 PM

Running - hard intervals 24:00 [4]
shoes: Saucony Kinvara - Sept 2016

Intervals, 6x4min/2min. Session actually fitted with one on my magic sheet of intervals! unfortunately i wasnt feeling soo great, maybe something to do with the cold being back but just not up for pushing it like usual. so it was mostly about staying in touch with the group and surviving. at least redeemed myself briefly on interval 5 by sticking with Göran T. all the way but mostly just happy to get it done.

hamstring tendon no bother at all, which was the best thing! i hope thats the last intervals in really wintry weather for the season.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Feb 20, 2017 #

10 AM

Running - hard tempo 25:00 [3]
shoes: Saucony Kinvara - Sept 2016

Commute to Östermalm. Noticed speed was quite high after 2km and then after another km or so wondering weather to commit, turned it into a few km tempo until Södermalm stopped play. Tough to keep technique after the hill to globen. Then easier into town, stopped for a coffee and then led UT session on djurgården (not so high pace today).

Running - easy 1:00:00 [2]

Insertion improving, bruising has come out over back of knee now.
6 PM

Running - easy 39:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy jog round hökarängen spår and a bit of extra exploring

Sunday Feb 19, 2017 #

8 AM

Running - easy 53:00 [2]

easy snösätra then to the shops
11 AM

Orienteering - medium 1:00:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Winter series at Tumba. Not so high intensity but some bits working a bit harder. Felt like a different orienteer today, not perfect but back in the realms of normality.

Being careful with that tendon. Will see how it recovers over the next few days. Done this once before, got better in a couple of days that time. Been one of those weeks...! At least shouldnt be tired going into camps.

Saturday Feb 18, 2017 #

10 AM

Running - easy 1:21:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

made some orienteering intervals at källbrink, but i am too stressed to orienteer again! couldnt put together much constructive stuff, mainly just got pissed off with the ice. really wanted to have this weekend free to sort my life out before going on tc, but ended up with a big work project instead. at least slept really well last night.

tripped quite hard on some old wire, wrenched hamstring insertion but Kim says it should be okay :-)

Friday Feb 17, 2017 #

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

managed about 4 hours sleep last night but went to the track for drills and strides, then to the shops, and surprisingly felt fine with fresh legs. not sure whats going on there.
1 PM

S&C 40:00 [3]

gym stuff. took a medball to the foot and back still playing up a bit.

Running - easy warm up/down 7:00 [2]
shoes: Saucony Kinvara - Sept 2016

definitely feeling fine like im running better though, maybe something to do with it being a couple of degrees warmer?
6 PM

Running - easy 47:00 [2]

nice evening run round gubbängen and hökarängen, bit tired but i think i could be back in business by tomorrow. its not really shaping up to be the week i wanted but had to play it by ear after monday took it out of me. at least still managing to get the intervals in.

Thursday Feb 16, 2017 #

11 AM

Running - hard intervals 25:00 [3]
shoes: Saucony Kinvara - Sept 2016

first time leading UT session (and with big boss Lisa watching), same group as last time. 1,2,3,4,5,5,5min. went quite well, which was a relief! still feeling shiiit so nice way to make me force out some harder running ;-)

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

6 PM

Running - easy 40:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

carrying on with having extra recovery, just a lap of 8:an. nice to be in the terrain, then on kitchen duty afterwards

Wednesday Feb 15, 2017 #

10 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy reverse snösätra. usual post-intervals feeling.

S&C 40:00 [3]

mainly core things, important that im feeling fresher by tomorrow!
6 PM

Running - easy 37:00 [2]
shoes: Saucony Kinvara - Sept 2016

just a little one round Hökarängen track. still catching up with myself, felt really tired before i went out but better once i started. apart from when i twisted my ankle. should be okay. a couple of drills and strides at the end.

Tuesday Feb 14, 2017 #

11 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

22 hour day yesterday means im not feeling too energetic. loads of admin to sort out as well today, so quite late out. focus on technique up and down hills on näset, then drills on the track. sun felt warm today!
6 PM

Running - hard intervals 17:00 [3]
shoes: Saucony Kinvara - Sept 2016

2hrs nap and i decided to go against all sound advice and run intervals like normal. so its definitely my own fault if i get ill now. 12min threshold, then group session 3x3min, 3x2min, 3x1min. then 5min threshold (killer, had built up quite a bit of lactic!) on the way home. the group did 4x each with no set rest, they must think im well soft :-D

Running - hard intervals 18:00 [4]
shoes: Saucony Kinvara - Sept 2016

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Feb 13, 2017 #

Note

long travel day. today the meetings are in the UK, so started the morning at 4.30 nailing it down the road after the night bus.
4 PM

Running - easy 52:00 [2]
shoes: Saucony Kinvara - Sept 2016

Brain a bit fried after meetings all morning so nice to make it out for a run. Round Jackie 's local at lyme park. Legs also less than up for it so easy tourist-friendly pace.

Sunday Feb 12, 2017 #

7 AM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - Sept 2016

got out early again, this time voluntarily :-O snösätra (anticlockwise, terrain
10 AM

Running - easy 1:25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Girls' run through svartvik, mörtsjön, ågesta. Really nice and sunny, felt loads warmer than yesterday!
6 PM

S&C 15:00 [1]

Core. Had meant to go to the gym but we were chatting for ages! Just some easier core at home instead.

Saturday Feb 11, 2017 #

7 AM

Running - easy 1:45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Early into town for Urban Tribes course and then a good bit of time running as part of the course. A lot of technique exercises, so it was good training for me as well as getting the qualification done. A lot of standing about too in the freezing cold, happy to still be alive!

Friday Feb 10, 2017 #

11 AM

Running - hard tempo 20:00 [4]
shoes: Saucony Kinvara - Sept 2016

Treadmill, working under and above threshold. Quite minimal because i feel crap! Tired, need recovery. Didnt do a good job this week of recovering, actually would have left the session til tomorrow but its a bit logistically difficult. Now some days easier training but busy with courses and meetings, hopefully back on track by next session on tuesday.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

S&C 20:00 [3]

Core

Thursday Feb 9, 2017 #

11 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

small and v easy recovery run along the lake and back. glutes seem to have taken most of the gym doms this time!
6 PM

Running - easy 1:11:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Two laps of skogsåttan, first alone trying to catch the group then second with Hugo. Quite fast conditions apart from where it was icy!

Wednesday Feb 8, 2017 #

9 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Sept 2016

small paths on näset and top bit of hökarängen. proper slow, pre breakfast but post coffee. big food shop at the end!
1 PM

S&C 1:00:00 [3]

Slowly putting more stuff back in

Running - easy warm up/down 8:00 [2]

Gym and back
7 PM

Orienteering - medium 1:00:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Mila at Älvsjö. Really couldnt get it together at all tonight! Not very successful orienteering on any bit of the course. A bit distracted by the cold and wondering after last night how my calf would handle terrain running the cold. At least that was fine and i finished kind of in one piece (fell hard on the ice near the end and l knee is swollen). I'll take a rest from orienteering until i have less stress, maybe just a few days or maybe until im on training camp!

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Cold.

Tuesday Feb 7, 2017 #

11 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

couldnt find my gym card so that'll have to wait til another day. proper stressed out anyway, im back to school with a running coaching exam and hsbc are trying to make my life as difficult as possible, so just an easy reverse trail snöstära with a couple of detours up hils and then couldnt resist running on the lake part way back for novelty value. helped cheer me up a bit!
6 PM

Running - hard intervals 27:00 [4]
shoes: Saucony Kinvara - Sept 2016

Usual 2x8min threshold feel, then session was 6-, 5min and so on down to 1, 2mins rest. actually good feeling in the threshold, seem to be slowly getting better speed for the effort, but when they started getting shorter and i wanted to go progressively faster, my calf (r) tightened up a bit, no pain but enough to make me not want to push harder. so i went home after the 5min. seems to be high niggle season and i can always run another session on friday. unless i get damaged. boring being sensible tho!

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

at least fine all the way home. probably doesnt help that its a few below zero.

Monday Feb 6, 2017 #

11 AM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Orienteering in Ågesta, mostly quite short legs to try and balance knowing what i'm doing and planning the leg ahead (but only when i can). didnt go well, quite poor concentration even after i stopped to try and get it back together. it might be a sign im tired!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

lots of windchill today too, but nice enough with a bit of new snow
5 PM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

mainly just to go to buy food! still feeling flat, really if id been advising myself id have said just rest, but couldnt make myself do it!

Sunday Feb 5, 2017 #

10 AM

Running - easy 1:15:00 [2]
shoes: Saucony Kinvara - Sept 2016

Slept quite late again, so off a coffee rather than breakfast. Small paths in Ågesta then round by trångsund. Garmin having some sort of meltdown, hope it recovers!
4 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Sept 2016

evening jog and drills at the track, which has been cleared. but now it's snowing again... watch seems to have got over its seizure though :-)

Saturday Feb 4, 2017 #

12 PM

Orienteering - hard 43:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

first o-intervals of the year! a week or so earlier than i was planning to start putting more speed into the orienteering but it fitted in well with what i wanted today. caught up on some sleep before taking myself out to Svartvik. mostly positive, working on discipline and the balance between wanting to run hard and needing to know what im doing. one control went tits up but otherwise fairly successful. both legs and brain were tired at the end!

Running - easy 36:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

tried to do a good length warm up. 5 x uphill strides on the way home.

Friday Feb 3, 2017 #

10 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - Sept 2016

proper easy snösätra. bit bruised after bashing up my hip falling on the ice yesterday.

S&C 50:00 [3]

still less weight on things that might irritate my back (Kim says probably the discs trying to protect themselves), but trying to keep the same movements.
6 PM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - Sept 2016

never enough snösätra! road version with Louise. little adventure where the whole road system round Svartvik is being reworked and we had to divert through someone's garden.

Thursday Feb 2, 2017 #

11 AM

Running - hard 26:00 [3]
shoes: Saucony Kinvara - Sept 2016

My second time watching an UT session. Quicker group and session was 2x 4-3-2-4 min all with short recoveries. Worked out for me as working up towatds low end threshold, lungs not really troubled but ive still got some doms to contend with. Probably enough to skip any more hard running on hard surfaces this week. Maybe terrain session Saturday?

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Includes some drills. Ran a bit extra beforehand too.
6 PM

Orienteering - easy 1:18:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

night o in Mörtsjön and Svartvik. first night training in Mörtsjön, really fun! longer legs, which was tricky. got all the different elements right in places but hard to feel like things were coming together perfectly for any one control. confidence keeps getting a bit better all the time, so its something to keep working at.

Mörtsjön or Lunsen? not sure any more, maybe edging towards this one :-O

Wednesday Feb 1, 2017 #

2 PM

Orienteering - easy 31:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

nice easy day today. tired from yesterday and doms back, especially quads! went to run the corridor from saturday in högmora. wide, then narrow. good to do some intense technical training when im too tired to move quickly!

Running - easy warm up/down 46:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

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