Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Apr 30, 2013:

activity

time

miles

Running - easy

21:09:00

Orienteering - easy

8:25:00

Orienteering - hard

5:49:19

S&C

4:05:00

Orienteering - medium

2:37:00

Aquarunning - easy

1:00:00

Alternative training

30:00

Total

43:35:19

3:30

0:00

» now

Tuesday Apr 30, 2013 #

4 PM

Running - easy 30:00 [1]
shoes: Saucony Guide 6 Mar 13

Hooray! feeling better, so ran to KG and did the warm up for intervals, then headed homewards.

Monday Apr 29, 2013 #

Note
(rest day)

woken up feeling almost-sick, a bit of a stuffy nose. i think i'd normally train but this week isn't a good time to take risks. surveying in the sun instead!

C • legs 2

Sunday Apr 28, 2013 #

9 AM

Orienteering - hard race 1:18:00 [4]
shoes: Inov-8 Oroc 260 Mar 13

aaaand it went worse :-( same as yesterday, i couldnt get the map to go in my head. this time i really blew up on one control (3 1/2 mins, one of which in disbelief at how i got to where i did) and lots of faff, wiggles and extra distance, so my "shortened long" time wasn't that short. what can i do? for a start it's made me determined to prepare properly and thoroughly for WOC. good to have a kick up the arse sometimes but i have been a proper miserable cow all weekend and should at least cheer up a bit before 10mila!

Running - easy warm up/down 15:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

my legs were working well today at least (though i lost motivation to push a bit out on the course)

Saturday Apr 27, 2013 #

8 AM

Running - easy 15:00 [1]
shoes: Saucony Guide 6 Mar 13

short morning jog

11 AM

Orienteering - hard race (Long) 1:24:00 [4]
shoes: Inov-8 Oroc 260 Mar 13

Silva League at Tibro. was so so unhappy after this for ages, i'd felt better in my legs and couldn't figure out what had gone wrong. but then i finally got to look at the map again and remembered that i messed up at least every other control, feeling a bit stressed with the 1:15 map and an area i hadn't done any prep for (on purpose, so serves me right really). not the best feeling ever!

Though it was nice to have my legs working this time and the main aim of the day was to see what happens when i take gel. it worked okay with my stomach and i think it helped (didnt crash like at the jk anyway), good, but i need to get used to doing it - some of my mistakes and distractions were to do with the gel taking.

C • feeding distractions 4

Running - easy warm up/down 30:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

Friday Apr 26, 2013 #

11 AM

Running - easy 45:00 [1]
shoes: Saucony Guide 6 Mar 13

into town to put out a Hitta ut point in a shop window, then half way home to rescue my bike. feeling okay again! :-)

8 PM

Running - easy 20:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

evening jog on arrival in Tibro with Sam and Lisa C. Sooo nice and warm and sunny. saw some deer too :-) we chatted about how good it was to have some warmth at last but also as Lisa said "sometimes the best bit is having to wait for it"

Thursday Apr 25, 2013 #

12 PM

Running - easy 50:00 [3]
shoes: Inov-8 Road-X 233 Mar 13

In the sun and in my shorts! out to try out a few hills on Backbana, where almost all the snow is gone, finally. definitely some work to do on the steep ones but luckily i think this is the perfect place to practice the steep sandy ridges that will be at WOC. also got stung by something but legs were feeling fine :-)

6 PM

Orienteering - medium 45:00 [3]
shoes: Inov-8 Oroc 260 Mar 13

Middle training, pre running Saturday's Linné competition. It was a complete disaster! Just like last week I went out to try and use the training as a bit harder physical training and never got into the map reading element of things. oh dear. running felt okay on the easier bits but the forest was actually quite rough in places, really rocky and with brashings.

Wednesday Apr 24, 2013 #

8 AM

Note

surveying in Gottsunda. really good sprint area! :-)

11 AM

Orienteering - easy 1:15:00 [1]

easy pace orienteering in Vårdsätra. still reovering, with both a slow head and legs!

8 PM

Running - easy 35:00 [2]

short evening run, feeling okay! especially at the end. good.

Tuesday Apr 23, 2013 #

11 AM

Running - easy 35:00 [1]
shoes: Saucony Guide 6 Mar 13

now added post-gympa soreness into the mix so just an easy run from home

3 PM

S&C 45:00 [1]

functional strength with the högstadiet orienteering group. really nice mix of drill work, lifting techniques and core with rolling out at the end too, at the performance bit of UTK hallen. wish i'd had all that help when i was 14! also had to cycle there (Gränby) and back, quite a way (though bike broke on the way home...)

6 PM

Note

No intervals tonight, decided i havent recovered well enough yet to do a hard training. I can still have three harder runs (including two long races!) without doing one today. also an interesting chat we had at the weekend about supplements. Some of us take lots but i take nothing at all. have since wondered if it would help. almost went and bought a load but decided on blodpudding and extra veg instead. might be worth having a blood test sometime anyway?

C • Definitely get your ferritin levels checked 3

Monday Apr 22, 2013 #

7 AM

Running - easy 30:00 [1]
shoes: Saucony Guide 6 Mar 13

short morning run, needed to be in Stockholm at 10!

5 PM

Running - easy 50:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

before gympa, warmed up with Sam, Lisa R and Samantha who were doing a threshold run but i wasnt really up for that today! just ran easy and took the weekend's maps to look at.

S&C 40:00 [3]

somehow managed nearly all of rockgympa!

Sunday Apr 21, 2013 #

8 AM

Running - easy 30:00 [1]
shoes: Saucony Guide 6 Mar 13

morning jog, Skatås again

1 PM

Orienteering - hard race (Sprint) 15:00 [4]
shoes: Inov-8 Road-X 233 Mar 13

SM final. one route choice based on avoiding forest (would have been quicker). also some places i wasnt quite sharp enough and one/two not brill routes but need to look at map more later. running not feeling too great, felt tough from the beginning and had to push to get any speed instead of feeling relaxed but tried my best anyway. result okay, probs what performance deserved but i hope i can run better when it really matters!

C • Grattis! 5

Running - easy warm up/down 25:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

Saturday Apr 20, 2013 #

8 AM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

orning jog, Skatås. ncie and sunny :-)

5 PM

Orienteering - hard race (Sprint) 14:54 [4]
shoes: Inov8 F-lite 195

SM qual, not the greatest feeling ever either in legs or head. knew that it would need something really disastrous not to qualify so maybe that was it? got round in one piece anyway.

Running - easy warm up/down 25:00 [1]
shoes: Inov8 F-lite 195

Friday Apr 19, 2013 #

10 AM

Running - easy 42:00 [2]
shoes: Saucony Guide 6 Mar 13

steady, Sunnersta and Vårdsätra this morning. Not the greatest feeling ever but better than yesterday, on that trajectory i'll be flying tomorrow :-) 5x30s ish sprints near the end, complete recovery (walk) between. forest still underwater.

C • Lycka till imorgon! 2

7 PM

Running - easy 30:00 [1]
shoes: Saucony Guide 6 Mar 13

Evening jog on arrival in Gbg. in shorts!

Thursday Apr 18, 2013 #

Event: SM Natt/Sprint

6 PM

Orienteering - hard 20:00 [4]
shoes: Saucony Guide 6 Mar 13

Rest morning and no surveying in the rain either! so translating and time for a small blog http://cattaylorstrainingdiary.moonfruit.com/#/blo... instead. reminded of importance of morning jogs, went to do the "final" back at Ekeby and felt soooo crap. thought about why else it could be but i think my legs just like training a lot.

better feeling than yesterday, in control, only once found that i hadn't planned ahead enough. time a guess again, felt like a long sprint.

Running - easy warm up/down 25:00 [2]
shoes: Saucony Guide 6 Mar 13

one faster bit (1min?) back up the hill to Eriksberg, tried to carry effort on to the flat for a bit at the top

9 PM

S&C 25:00 [1]

core

Wednesday Apr 17, 2013 #

9 AM

Orienteering - hard 18:00 [4]
shoes: Saucony Guide 6 Mar 13

The quali from last night's sprint training at Ekeby. Unsurprising that legs a bit tired, left the final for another day so i can train O intervals tonight. One mstake but looking back afterwards can see that i missed some good route choices. felt nice to run a bit harder on the flat, its ages since last time i ran intervals or anything :-/ guessed the time

Running - easy 35:00 [1]
shoes: Saucony Guide 6 Mar 13

to and from KG

6 PM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 Oroc 260 Mar 13

Orienteering intervals at Vänge. Legs feeling better than expected, moving quite well on the bits without snow, maybe brain tired though? or just wanting a bit more "intervals" and a bit less "orienteering"? Good to start with but after a mistake at the end of interval 2 i never got confidence back! mistake after mistake, seemed to alternate between being frustrated at the minging snowy and icy water bits and not paying attention and just enjoying it when there was something good to run on. some days are just like that i guess but need to learn a bit more discipline with these trainings.

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

Tuesday Apr 16, 2013 #

9 AM

Running - easy long 2:00:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

collecting Winter hitta ut in Lunsen. seven metal stakes are quite heavy, i wasnt moving very quickly to begin with and hardly going at all by the end. some wading through meltwater but coming to Lunsentorpet in the sun made up for it all, cant believe i havent been here until today! must go back for picnic in summer...

3 PM

Orienteering - easy 1:30:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

(includes warm up and down) helping the orienteering school, map memory in Nåsten. the forest is horrible! so much standing water with bits of ice floating in it, yuck. the first time ive helped out at one of these trainings in the forest so didn't know what to expect my workload to be but ended up following the whole way round. so no sprint training for me tonight (stayed at KG after to pick up a map but the maps were going straight to the start tonight. d'oh). have managed to get the week's longer runs in one day though...

Monday Apr 15, 2013 #

10 AM

Running - easy 50:00 [1]
shoes: Saucony Guide 6 Mar 13

from home. cough gone but back still sore so this wasnt much fun - apart from bumping into Sam :-) better after stretching though, will stretch before running next time

C • In the rain! 4

6 PM

S&C 45:00 [3]

Rockgympa, careful with my back, not switching to new exercises too quickly, but able to do nearly everything. still a bit tired from the illness, especially as that and the back have stopped me sleeping so well.

Running - easy 40:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

to and from gympa, looking at some old sprint maps from Göteborg

Sunday Apr 14, 2013 #

Event: Rånässtafetten

11 AM

Orienteering - hard race (Middle) 28:39 [4]
shoes: Inov-8 Oroc 260 Mar 13

Lidingö, really nice course! lots of smaller mistakes, needed to be ahead and with clear pictures all the time. not completely happy but pleased to limit it, no big mistakes, lots more stable than i think i could have done a year ago. aims were to get all the controls and have fun and i did both of these so the day was a success, enjoyed the challenge.

feeling nearly back to normal but with a combination of still sore back and remains of illness not able to run quite as hard as usual. cough nearly gone now though and sounding not as bad, getting there :-)

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 260 Mar 13

Saturday Apr 13, 2013 #

Event: Lännasprinten

Note

now have a very sore lower back. have thought about all the possible causes and i seriously think it's from having such a violent cough (cough getting better now at least)! will have a good think and assess tomorrow morning before i decide whether to run a race.

11 AM

Orienteering - medium (Sprint) 17:00 [3]
shoes: Inov-8 Oroc 260 Mar 13

Tomas planned some sprint training from his flat near Stockholm uni, some of us went there before 10mila training today. In part of the area from NORT quali round in 2010, nice changes between the houses and forest. Mostly good. Body not so happy with being pushed to do anything hard yet though, even though i was feeling good in my legs and generally.

Running - easy warm up/down 18:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

3 PM

Orienteering - medium (Relay) 55:00 [3]
shoes: Inov-8 Oroc 260 Mar 13

Linné 10mila training at Järva Norra. 2x middlish length gaffled courses. Started early on the first, planning to be running slowly, but found i could bounce along quite okay, feeling better! Took a control or two to get into the terrain but this happened without any great mishap. Second loop ran a "speed limited" race with Annika, where we stuck to a slow pace and just tried to out-nav each other. Gaffles v different though so hard to know what went on (i had quite a bit shorted but made some lace-tying stops as well as two mistakes so didnt get there much ahead). Love this forest, it'll be so quick at tio!

Running - easy warm up/down 15:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

Friday Apr 12, 2013 #

8 AM

Aquarunning - easy 1:00:00 [2]

back at Centralbadet after a long while! was supposed to be a group of us doing intervals but only Mats turned up in the end (i guess 2/5 for 8am pool running isnt so bad?!) so it ended up just an hour steady, chatting mainly about 10mila teams. legs tired now!

3 PM

Orienteering - easy 35:00 [2]
shoes: Inov-8 Oroc 260 Mar 13

The second middle training (Stadsskogen) and ultrasprint (Bloden) i missed last friday. back to feeling good again! ultrasprint went quite well, good fun, a bit distracted by seeing people on the tracks on the middle though

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 260 Mar 13

Thursday Apr 11, 2013 #

8 AM

Orienteering - easy 25:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

easy round the OLGY Sprint training at Stenhagen. Great to practice the whole process and at this pace lots of time to plan aheadone or two controls in advance. Missed having descriptions on one control and one route choice i really ditherred on (too much time to think?) but otherwise good. Looking forwards to hopefully being able to put a bit more speed into Saturday's sprint training.

route choices! http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running - easy warm up/down 40:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

to Stenhagen, with Inga, Boris, Ross and David picked up on the way :-)

6 PM

Running - easy warm up/down 30:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

Easy gym training, first treadmill to warm up, a bit slower speed than usual...

S&C 30:00 [1]

then mixture of S&C things. back sore from sitting about so much in bed when sick so avoided anything putting too much strain on it

Wednesday Apr 10, 2013 #

Note
(sick)

a bit better, stopped coughing so much and feel more like doing stuff, still not 100% though

6 PM

Orienteering - easy 35:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

easy round short course at 10mila training. made it longer by getting so lost on one control i had to go back and re-run (would have helped to have a compass here, i almost did the same again on the second attempt, somehow really hard to just use the features on that bit!)

coughing up some gunk but feeling keen to run :-)

Tuesday Apr 9, 2013 #

Note
(sick)

not so bad, coughing a lot but seems to be upper resp.

Monday Apr 8, 2013 #

12 PM

Running - easy 40:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

aim for today is easy training. went to see if Backbana is in good condition yet, it's not! some skating.

3 PM

Note
(sick)

urgh have developed a nasty cough and headache. serves me right for not taking the easy week easy enough. some curling up at home instead. one day i will make it to rockgympa again...

C • Krya på dig! 2

Sunday Apr 7, 2013 #

Event: Kolmårdskaveln

10 AM

Orienteering - hard race (Middle) 30:46 [4]
shoes: Inov-8 Oroc 260 Mar 13

i am so stupid :-( an okay (not great, some smaller misses, but i've done worse) middle race but there was one control (11) where most of the circle was missing and the map was busy so i didn't see it, i thought the line was just bent round an OOB area. so i ran right past the control with no idea it was mine. not really doing myself any favours for being trusted with important relay missions :-(

lots of snow in the terrain still, not always possible to run so well where you wanted, it depended where the tracks went!

Running - easy warm up/down 22:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

5 PM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

late warm down

Saturday Apr 6, 2013 #

10 AM

Alternative training 30:00 [1]

Tired this morning, not rreally surprised. so just a long warm up on the cross trainer really...

S&C 30:00 [1]

hip and knee stability this morning

5 PM

Running - easy 30:00 [1]
shoes: Saucony Guide 6 Mar 13

quite minimal afternoon jog and drills

Friday Apr 5, 2013 #

9 AM

Orienteering - easy long 2:00:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

Long course with planner Albin and Niklas in Nåsten. Really nice, pleased with the orienteering in most places but once or twice i missed my compass (at home this morning). Slowly getting more runnable.

5 PM

Orienteering - hard 30:00 [4]
shoes: Inov-8 Oroc 260 Mar 13

Relay training in Stadsskogen, a mass start and (although we didn't know it) no gaffling. Hmm not the best but mostly mistakes were from not seeing the snowy tracks quite as expected. Biggest track-related miss meant having to play catch up at the end, nice practice.

Legs not feeling so fresh from this morning but moving okay on the tracks at least :-)

also i finally got round to making a blog about the JK: http://cattaylorstrainingdiary.moonfruit.com/#/blo...

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 260 Mar 13

Thursday Apr 4, 2013 #

11 AM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

S&C 30:00 [1]

9 PM

Running - easy 30:00 [2]
shoes: Saucony Guide 6 Mar 13

Missed Linné training! Forgot it was half an hour earlier than usual and was in Stockholm at 4.30 when I remembered. oh well. i think it would have been a hard session anyway and i was needing a little more recovery time. ran from home much later, to Bloden to explain to Sam why i missed her course (didnt need to do this but it was good to motivate myself to get out). actually feeling great when running, think i am just about ready to run harder this weekend :-)

Wednesday Apr 3, 2013 #

10 AM

Running - easy warm up/down 40:00 [1]
shoes: Saucony Guide 6 Mar 13

think im more tired today than yest! run from home...

Orienteering - easy 15:00 [1]
shoes: Saucony Guide 6 Mar 13

jogged round one of the ultrasprints i missed from UTH in December. Some ice and snow so going carefully, also got lost on one of the long legs. really like this, feel like i need more time to get into the map scale properly though! without a compass too to make life a bit harder.

6 PM

Orienteering - easy 1:50:00 [2]
shoes: Inov-8 Oroc 260 Mar 13

slushing round Tisdagsbana F. mostly on my own, a bit antisocial maybe but made me use my brain! navigating mostly quite well and confidently, it's so much easier when it's light! heavy going in most places.

Tuesday Apr 2, 2013 #

6 PM

Running - easy 40:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

Most of the day travelling back to a springlike Uppsala (some grass showing now :-D ), tired but went for the warm up of today's intervals. Short terrain intervals each finishing with an uphill. Looked good, will have to do that session sometime. Then home via food shop.

Monday Apr 1, 2013 #

10 AM

Orienteering - hard 30:00 [3]
shoes: Inov-8 OROC 230

JK relay leg 1. This was the most fun race in ages, not often lining up with such a strong first leg! was wanting to practice a later leg but glad i did this. Apart from missing the right track to 1 and climbing too much to 3 it went well technically (v easy course but not much deviating from the most efficient route), just not having enough strength on the hills to keep up with Tess. tho am happy i managed to run anything at all today, v tired. too-much-coffee pains on the end loop, need to wean self off a bit i think.

Running - easy warm up/down 7:00 [1]
shoes: Inov-8 OROC 230

running late, most of warm up time tying shoes and in loo queue. tiny warm down but quite exhausted.

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