Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 29 days ending Feb 29, 2016:

activity

time

miles

Running - easy

31:22:00

Orienteering - easy

16:13:00

Orienteering - hard

4:46:00

S&C

1:30:00

Orienteering - medium

45:00

Running - hard

43:00

Total

55:19:00

3:35

0:00

» now

Monday Feb 29, 2016 #

9 AM

Orienteering - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

one more time in the dunes! night diamond but in the day. wider corridor again so easy to keep a higher speed and managed most of it well before i lost the plot a bit!

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

1 PM

Running - hard 3:00 [5]

Alicante airport SAS check-in -> Goldcar vehicle return for left purse

Sunday Feb 28, 2016 #

7 AM

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

morning jog with the girls' group :-) except Bettan, who had a v legitimate excuse

9 AM

Orienteering - hard 30:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

Running - easy 20:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

2 PM

Orienteering - easy 40:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

most of a nice multitechnique course, Guardamar N. tiny thin corridor tough to follow, had to be content with at least finding the end of it okay ;-) and sometimes a little to high risk strategy when no tapes out. otherwise i am pretty tired but still alive. last day of Winter Training!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

Saturday Feb 27, 2016 #

11 AM

Orienteering - easy 45:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

took a second breakfast and second coffee to get me out the door! also a lot of work today so nice to have that as the focus instead. compass free on the circle map. went most v well but two places i needed to relocate.

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

4 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

50 control pick on Guardamar Norte. so much fun, mainly because i was in the Långhundra and Duchy train for pretty much all of it, kept me from doing short cuts :-D though i did get the wrong depression on 15 (all the depressions have controls in) and the ones in the green were a bit dicey...

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

Friday Feb 26, 2016 #

9 AM

Running - easy hills 40:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

warmed up for Pena Rubia trainng by taking the hill behind the map...

Orienteering - easy 35:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

then found that i had only a short time to orienteer, so some of the middle training

11 AM

Orienteering - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

sprint in Villena, incl. warm up. managed to scrape and bruise shin, a bit sore but should be fine

2 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

easy pace at Yecl. steep moonscape kind of place, really cool! some hilarious pack mistakes

6 PM

Orienteering - easy 40:00 [3]
shoes: Saucony Kinvara - Jan 2016

then easy with Lisa and Kate at Sax, so much fun! though it got dark and we had to cut the end of the course. really nice fast terrain :-)

all that plus nice food after meant 8.30-11 out the hut. easy day tomorrow then...

Thursday Feb 25, 2016 #

7 AM

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

morning jog and drills

9 AM

Orienteering - hard 31:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

relay training. went quite well but felt some pressure at the end, just small time losses but a bit bigger to the finish - 20-30s? (just when Rassmus was filming, excellent :-) )

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

3 PM

Orienteering - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy round sprint training at La Marina. not that interesting place and a map made at home rather than proper survey. kept getting distracted by scary dogs :-/

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

Wednesday Feb 24, 2016 #

10 AM

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

rest day today! easy beach run. stops to look at the views, feel lucky about being somewhere nice and warm, empty the sand out the shoes... really good to have this easy day, would like some more fire back in the legs tomorrow. strides at the end.

S&C 15:00 [1]

core at the gym. amazing 80s mix they had going on.

Tuesday Feb 23, 2016 #

7 AM

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

morning jog and drills

10 AM

Orienteering - hard intervals 30:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

Guardamar Sur again. not really often going where the course went ;-) but got in 30mins harder running, which was the important thing today

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

3 PM

Orienteering - easy 1:25:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

easy longer training at Santa Pola another place where its good to get some revenge against the terrain! sort of enjoyed it but got a bit hot and tired in the end. had to take it really easy, my feet are quite sore from these surfaces.

Monday Feb 22, 2016 #

7 AM

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

nice morning jog with Riina

10 AM

Orienteering - easy 50:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

recovery day today, easy round corridor. nice way to move slowly and have a difficult training. quite a wide corridor but it was enough to keep me hapy :-)

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

3 PM

Orienteering - easy 40:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

easy round o intervals, Guardamar Sur. a little unconcentrated sometimes.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

Sunday Feb 21, 2016 #

11 AM

Orienteering - hard race 32:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

chasing start. aaaand i made a huge mess of the easy first control and pissed away my chances/place. luckily after that i found Nadiya to run with. not such a smooth technique but i could pull away towards the end to at least get a 3rd place. quite fun but not always my favourite terrain with lots of stones underfoot and steep downhills.

Running - easy 20:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

"shut up legs"... trying to get some life into them, not much time to warm up by the tme we'd hunted out coffee

4 PM

Orienteering - easy 45:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

easy pace middle training on the way home.

Saturday Feb 20, 2016 #

Event: WRE XXVIII MURCIA COSTA CALIDA

7 AM

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

morning jog

12 PM

Orienteering - hard race 1:11:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

returned to World Cup Spain forest. was much more fun this time round! enjoyed it lots, even when i was a bit stupid and got lost in the reentrants a few time. went round on the long leg on the memory from last time, without looking too closely at the options, not great! but it felt better than at POM and legs working fine.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

6 PM

Orienteering - hard race 15:00 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

Sprint race. legs completely dead but tried my best. not too stupid but could have changed a couple of routes.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

trying to get my poor legs to move. too much hardish ground in metal shoes...

Friday Feb 19, 2016 #

8 AM

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

morning jog

10 AM

Orienteering - easy 53:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

loops at Guadarmar. focus on compass. went reasonably well in most places (dunes fine, not so easy on the flat bits) but never getting any really great feeling

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

3 PM

Orienteering - easy 43:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

multitechnique, Guardamar Norte again. niiice. managed to just about stay in the corridor too!

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

feeling the hills from the last week in my legs a bit now

Thursday Feb 18, 2016 #

Note
(rest day)

drove to Alicante to meet Linne. looking at the Goldcar queue maybe there won't be so much time for training later...

7 PM

S&C 15:00 [1]

hate it when you need to open a jar and all the boys have gone to run night training. housewife problems.

C • Help is coming! 3

Wednesday Feb 17, 2016 #

9 AM

Running - easy 34:00 [2]
shoes: Saucony Kinvara - Jan 2016

my last lazy morning! took the reservoir loop from the other direction, a bit less dawdling this time. starting to feel much fresher now :-) 1 degree but no wind any more and still sunny, nice early spring feeling.

12 PM

Running - easy 1:40:00 [3]
shoes: Saucony Kinvara - Jan 2016

for my last run here i was at Bejis, another old village further up in the hills. flattish run along the valley was planned but ended up on a path i didnt mean to be on and took quite a bit of ascent. amazing views again and not a single person out beyond the last house. awesome end to the week! halfway gel had me trotting along nicely all the way back :-)

Tuesday Feb 16, 2016 #

10 AM

Running - easy 45:00 [2]

managed to sleep until 9. thought i should make a proper lie in of it and had coffee before getting out. at least partly due to temperature having dropped considerably - still blue skies and sun quite warm but there's a freezing cold wind that's coming right through the walls here, now it's colder inide than the house last week! so its not that fun to get out of bed. reminded self that main aim is to get there quite fresh on thursday and not worry too much. went to look at the reservoir and some strides on the way home.

2 PM

Running - easy 1:25:00 [2]
shoes: Saucony Kinvara - Jan 2016

ahhh so much fun! a lot more than i bargained for when i parked at the same coll as Friday and took the other direction. expected an easy path and ridge run but turned out to be a proper scramble up Pico Espadan (1083) and Guruga, with a traverse across steep scree slopes in between. path was in need of some maintenance and so my progress was pretty slow. blue skies, tuesday siesta time meant i was the only person out there.

Monday Feb 15, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills

11 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Jan 2016

now i'll be trying to take it easy until Linne camp. was going to have a flat run from Caudiel but when i got there the mountains were tempting me so drove up to a coll (900m) and found a flattish route from there. tourist views and tourist pace. cold but sunny and amazing views, favourite easy run in a loooong time :-)

Sunday Feb 14, 2016 #

10 AM

Running - hard intervals 40:00 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

5 PM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - Jan 2016

evening jog. woke from siesta to a storm, still quite wild and windy out when i got out for this.

Saturday Feb 13, 2016 #

11 AM

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

easier day today. started off with a nice long sleep and then easy tourist run. explored Segorbe, which would definitely be good sprinting. found some extra unplanned hills but really nice and warm.

5 PM

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

easy running and strides

Friday Feb 12, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills

11 AM

Running - easy hills 1:40:00 [3]
shoes: Saucony Kinvara - Jan 2016

went to Pico de la Rapita, the highest thing nearby (1106m). parked at 700m. steep and rocky paths for nearly all of it, so no quick km even on the descents and lungs working quite hard even at a slow speed. up the peak taking a couple of extra tops, then descent on the other side and along to the next hill, then turned and back the same way home. my low reserves at the moment meant it was good to take a gel at the far end. main limitation was quad burn on the last bit!
watch says about 850m ascent. about 3x backbana?

6 PM

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

i went to a cafe and found a cake that was like a steamed chocolate pudding, kind of fudgy and gooey, but in a pie case. it fuelled this run but does mean i'm still too full to do core afterwards.

Thursday Feb 11, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills. nice and warm here. legs a little heavy but was expecting that.

11 AM

Running - easy 1:35:00 [2]
shoes: Saucony Kinvara - Jan 2016

the mian training of the day, just an easy run about to explore. loads of tracks to run on from the door, i startd with the flatter long distance foot/cycle path to Jerica, which would be great sprint-o i think. up to look at some nice buildings there then decided to make it a round route. ended up longer than intended: short cuts make long delays...

6 PM

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

nice evening jog. picked up some "cooking oil" at the end, got home and saw it's white wine vinegar instead. will go well with the "salad" i picked up yesterday which turned out to be a big bag of parsley...

C • parsley 7

S&C 15:00 [1]

some core again, now that indoors is warm enough for it!

Wednesday Feb 10, 2016 #

Note
(rest day)

travelling to Valencia. so happy i'd planned in this next week with no orienteering before Linne TC in Alicante.

Tuesday Feb 9, 2016 #

10 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 Oroc 280 Nov 2015

my legs feel better today but back to just not being able to read the map. stress really can stop you being able to think straight! hungry in the night and this morning again, have lost weight this last two weeks :-(

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

6 PM

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

went to look about Santarem but mainly just getting some food. off to recover and actually do some training now.

Monday Feb 8, 2016 #

7 AM

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

1 PM

Orienteering - easy 35:00 [3]
shoes: Inov-8 Oroc 280 Nov 2015

instead of getting better the terrain got tougher and i seem to be having some kind of all-systems meltdown... blahblah it's happened before and will happen again, most worrying is legs seem to have gone today too, not just stressed out brain not being able to think. felt awful!

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

Sunday Feb 7, 2016 #

10 AM

Orienteering - hard 40:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

ran most of this with a stone under l. arch, it wasnt much fun and hard to concentrate :-( didnt enjoy it half as much as i should in that nice terrain

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

1 PM

Running - easy warm up/down 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

Orienteering - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

ran the night sprint from last night, but in the daylight :-) not sure of times atm, my watch strap is broken... nice blood blister where i had that stone this morning

Saturday Feb 6, 2016 #

7 AM

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

morning jog

1 PM

Orienteering - hard race 37:00 [4]
shoes: Inov-8 Oroc 280 Nov 2015

quite nice and fun terrain, some bits fast but also rocky and bushy. fell hard at #2 and got blood over map, which was a pain (also had to relocate shoulder here) but that was much less of an impact on the race than losing the plot in the last loop, some big mistakes here :-( kind of finding my feet again, felt less of an idiot than last week, but then i was moving quicker then too... hopefully i can get better as i go here!

Running - easy warm up/down 20:00 [2]

no chance to do anything else today :-(

C • shoulder dislocation 2

Friday Feb 5, 2016 #

Event: Portugal O Meeting 2016

8 AM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

morning jog. with Jess to begin with then exploring some extra after.

12 PM

Orienteering - easy 55:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

the other model map. subtracted some time for rock climbing/being really lost. hope it's more fun to race on!

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

5 PM

Running - easy 30:00 [3]
shoes: Saucony Kinvara - Jan 2016

evening jog

Thursday Feb 4, 2016 #

8 AM

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

morning jog to say bye to Lisbon

5 PM

Orienteering - easy 45:00 [2]
shoes: Inov-8 Oroc 280 Nov 2015

not the hard training day i planned, but generally for the best! met Jess and family when i was picking up my car so drove behind them to accomm. then quite late by the time we got to the model area for a run about, i was too hungry to do anything well! but at least i was keen for lots of training today, was a bit worried yesterday.

Wednesday Feb 3, 2016 #

11 AM

Running - easy 1:05:00 [3]
shoes: Saucony Kinvara - Jan 2016

made it out eventually! easy from the flat, checked out the aquaduct then round a bit in Monsanto. glad i took this day easy, i felt crap, really run down (maybe wearing loads too many clothes had something to do with it, too)

5 PM

S&C 30:00 [1]

knocked out! maybe fighting off virus? some time for core and balance work anyway (need it, turned my ankle on a kerb this morning. again.)

Tuesday Feb 2, 2016 #

7 AM

Running - easy 25:00 [3]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills

10 AM

Orienteering - easy 22:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

easy round sprint training at Sintra. still quite tough wth all the hills! missed a couple of the routes but it was tricky stuff and doing much better with going to the right numbers ;-)

Running - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

warming up, then tried orienteering at Pena park but better just to forget it and run when the map was so out of date. cool place though!

6 PM

Running - easy 40:00 [2]
shoes: Adidas Forssa Games 2015

stubbornly went ahead with evening jog even though im really tired! long days with lots of walking between training are qute tiring (plus stress and races at the weekend), so tomorrow ill take an easy day.

Monday Feb 1, 2016 #

8 AM

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog and drills

10 AM

Orienteering - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy sprint training up the coast at Cascais. really nice place! town and crazy park area. good fun.

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

2 PM

Orienteering - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

then more easy training at Monsanto on the way back. really enjoyed this, warm and sunny :-)

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

then easy run home

5 PM

S&C 15:00 [1]

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