Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Sep 30, 2013:

activity

time

miles

Running - easy

23:10:00

Orienteering - easy

12:30:00

Aquarunning - easy

3:00:00

S&C

2:10:00

Orienteering - hard

1:41:00

Alternative training

1:20:00

Orienteering - medium

1:01:00

Running - hard

1:00:05

1.86

3.0

Total

45:52:05

1.86

3.0

2:40

0:00

» now

Monday Sep 30, 2013 #

8 AM

Running - easy 45:00 [3]
shoes: Inov-8 Road-X 233 Sept 2013

easy run 1

5 PM

Running - easy 45:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

easy run 2

Saturday Sep 28, 2013 #

10 AM

Orienteering - easy 45:00 [2]
shoes: Inov-8 X-Talon 190 June 2013

2 PM

Orienteering - medium 36:00 [3]
shoes: Inov-8 X-Talon 190 June 2013

Steady round middle course in Long-relevant terrain. Running up mountains should be standard healing strategy for lower leg injuries, much better. also should run more middles like this, no rush and much less mistake time than usual.

Running - easy 10:00 [1]
shoes: Inov-8 X-Talon 190 June 2013

Friday Sep 27, 2013 #

10 AM

Orienteering - easy 1:00:00 [1]
shoes: Inov-8 X-Talon 190 June 2013

5 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 June 2013

obligatory "i'm too injured to orienteer so i'll run up a mountain instead" run

Thursday Sep 26, 2013 #

8 AM

Running - easy 45:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

Morning sightseeing jog. Treviso actually really nice. Maybe a sprint map somewhere? should be...

5 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Wednesday Sep 25, 2013 #

7 PM

Running - easy 50:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

Evening jog in Treviso. made it longer by getting compeltely lost (centre of town like a labyrinth) and having to bail out to railway station to get a map, relocate and find my way back to the hotel.

Tuesday Sep 24, 2013 #

8 AM

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

morning jog :-O

5 PM

Running - easy 50:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

getting some bounce back in my step now, a least on the flat. will keep proceeding with caution, a nice day of airport calf raises tomorrow...

9 PM

S&C 15:00 [1]

Monday Sep 23, 2013 #

11 AM

Running - easy 30:00 [1]
(sick)

well, i might as well be sick too, something passing through the system. not much sleep with v unhappy tummy (avoided anything gruesome but feeling pretty crap), this morning general weak feeling and headache, not cured by food, drink or chocolate. not a day to be gritting my teeth in the pool. easy leg stretch, wrapped up warm. at least the calf is still coming on well.

C • Chocolate 4

7 PM

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

another jog, nice early autumn evening

10 PM

S&C 15:00 [1]

Sunday Sep 22, 2013 #

10 AM

Running - easy 30:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

jogging about in Hågadalen before doing a lot of eating. orienteering still not a great tv sport.

6 PM

Running - easy 40:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

nearly normal feeling now :-)

Saturday Sep 21, 2013 #

10 AM

Running - easy 35:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

Good, have progressed from granny shuffle to proper jogging :-)

S&C 15:00 [1]

2 PM

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

needed to collect some kites from Nåsten before i go on tour, good to do it when it's warm and sunny. jogged to forest and back but walked on the terrain. stopped to graze on some berries, nom nom.

Friday Sep 20, 2013 #

11 AM

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

fine with smalljogging round the flat bits in Gottsunda. a real chilled out friday (need it!), swapped work for sewing and planning how to reorganise my time so i have more downtime

4 PM

Aquarunning - easy 1:30:00 [1]

Thursday Sep 19, 2013 #

3 PM

Aquarunning - easy 1:30:00 [1]

also demonstrating drills to Högstadiet (small jogging is okay, just can't take any powerful steps), about 2hours walking and, on Linné orders, world's quickest physio visit (minor damage, do some calf raises, easy jogging in a day or two, should clear up in a week).

after carrying heavy bag about a lot my arms nearly fell off in the pool. really tiring for the legs too. tough tough tough. i think im maybe the only person i know who actually quite enjoys pool running tho :-)

C • Jag tycker också det är roligt... 3

Wednesday Sep 18, 2013 #

12 PM

S&C 15:00 [1]

core. just the one running training today.

6 PM

Orienteering - medium 25:00 [3]
(injured) shoes: Inov-8 Oroc 280 Aug 13

SM training. feeling a bit tired then stepped funny on a rock, heel down and calf stretched and now it hurts to walk up hills. even if this feels better soon (it will do, only a small thing i think) it's one too many unlucky/odd things this week to be an accident, so i will stay at home this weekend to look after myself a bit better. even if i have been feeling good and fast in the last few weeks, a lot of stress (TWO new jobs, lots of new routines to get used to) is taking its toll somewhere. nice that my body is kind enough to remind me with small things instead of just going straight to overtrained exhaustion :-)

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Tuesday Sep 17, 2013 #

3 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Shadowing etc in Nåsten. actually feeling quite okay now, leg fine on terrain too. what a weird few days.

6 PM

Running - hard intervals 12:00 [4]
shoes: Inov-8 Oroc 280 Aug 13

still feeling fine at 17.45 so short intervals on terrain. leg fine, rest of me fine. i think i just had caffeine withdrawl this morning...

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 Oroc 280 Aug 13

Monday Sep 16, 2013 #

10 AM

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

easy city centre to KG. still improving :-)

4 PM

Orienteering - easy 45:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

putting out controls in Nåsten. out a lot longer but walked anywhere that wasn't a path/Linné training motorway network. felt nothing :-D

Sunday Sep 15, 2013 #

Note
(injured)

yes i've definitely damaged something, a quick testing of what hurts says it's a hamstring insertion tendon (is this better than hurting something in the front of my knee?) ... i can see someone about it v soon but not sure it will be someone with a clue. it would hurt to do any kind of alternative training, too, so i will take some ibuprofen and do some core stability. it might be something that feels really bad for a short time and gets better quickly or it might just be really bad!

6 PM

Running - easy 35:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

after a day of walking about and cheerleading at DM relay it was feeling much better (couldnt bend my leg when first got up, now doing all everyday movements as normal). being a good athlete i asked Kim for advice, being a bad one i reeeaally wated to go for a run so ignored all advice and went for a run. but usually if i want to go for a run it means running is okay and whilst not so comfy it was fine to jog on even surfaces. so its my own fault if i am completely crippled tomorrow but its continued to feel even better since then.

C • I thought we had a deal 3

9 PM

S&C 15:00 [1]

Saturday Sep 14, 2013 #

4 PM

Orienteering - easy 1:20:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

finally collecting in the controls i put out in Nåsten. all good, really easy pace, but on the way home i fell on the concrete and twisted my knee in a weird way. it hurts nowand i will not be a happy bunny if i have to miss anything from an injury caused by tripping over my own shoelaces :-(

Friday Sep 13, 2013 #

11 AM

S&C 20:00 [1]

not quite as dire as i was

Running - easy 35:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

leg loosener

5 PM

Running - hard intervals 13:00 [4]
shoes: Inov-8 X-Talon 190 June 2013

short, quick and painful intervals at Studenternas! including probably new PBs at 800m, 400m and 200m. Celebrated by falling asleep on the sofa in KG afterwards.

Running - easy warm up/down 45:00 [2]
shoes: Inov-8 X-Talon 190 June 2013

Thursday Sep 12, 2013 #

8 AM

Running - easy 1:05:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

early morning with Högstadiet, drills and hills at Sunnerstastugan. not joining in so much, saving it for tomorrow and also my quads are all bruised up and reluctant after the fence encounter. have a feeling Erik H would have kicked my ass anyway. made this session a bit short/easy i think but have a better idea for next time and everyone still smiling at the end, which is the most important thing!

6 PM

Orienteering - easy 30:00 [2]
shoes: Inov-8 Oroc 280 Aug 13

Sprint training 10. easy round Linné training (easy to save energy for tomorrow), 1:4000 loops, though not sprint spec. focus on looking ahead lots whilst not losing what i was doing at the time. worked well. like last night, half training spent covered in blood, this time from a nose bleed.

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Wednesday Sep 11, 2013 #

6 PM

Orienteering - hard intervals 30:00 [3]
shoes: Inov-8 Oroc 280 Aug 13

Legs working well after a rest morning. This would have been great training except it was too dark on the last three (of six) to really orienteer quickly. also i ran into a barbed wire fence half way and spent the rest in fear of doing it again. both legs and one wrist torn up, will be nice explaining that to everyone...

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 Aug 13

Tuesday Sep 10, 2013 #

10 AM

Orienteering - easy 50:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Nåsten, control hanging for this afternoon. if i want to make this a better training for myself i should get a rucksack, hard to do anything useful when carrying kites in my hand! followed by a whole hour trying to print the contour only maps properly... :-)

2 PM

Orienteering - easy 1:15:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Shadowing, lap of Norby to find someone with a KG key when i got locked out, to ICA for pastry

Monday Sep 9, 2013 #

10 AM

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

really easy run and drills. hard training falling on Wed, Fri and Sun this week, otherwise not too much so i arrive at SM with some bounce.

7 PM

Alternative training (Innebandy) 50:00 [3]
shoes: Inov-8 Road-X 233 Mar 13

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

Sunday Sep 8, 2013 #

11 AM

Orienteering - hard race 1:11:00 [3]
shoes: Inov-8 Oroc 280 Aug 13

Our DM Long. A really mixed race from me. A quick tour of all the mistake types (one i wasnt sure i could do so much about, kite well hidden and though i took a nice line and felt sure, i just didn't see it - though it's funny how the better you are, the less this kind of thing happens ;-) also one when mad at self after not reading PM and realising we needed to turn the map. extra distance looking for map exchange too. compass continuing to go better though, might have to start thinking of it as a strength soon, and remembered the aim: having a picture before i rush in. some things to clear up but some hope! i think the result was a fair reflection, Annika still the master! http://obasen.orientering.se/winsplits/online/en/d...

Running - easy warm up/down 30:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

6 PM

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

Out for a jog with today's map, going over the race and making some aims for next week

Saturday Sep 7, 2013 #

11 AM

Running - easy hills 1:15:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

Easy day time. Easy pace lap of Backbana with Annika and Albin - had originally planned to do two laps but it wouldn't be so good with a longer training after yesterday and before tomorrow.

9 PM

S&C 20:00 [1]

good thing i kept it easy this morning, really tired this aft and needing extra sleep. feeling like i was almost getting sick so no more running, just core work and working.

hip flexor not felt at all on hills but a little on core exercises. more stretching.

Friday Sep 6, 2013 #

Note

Right hip jamming up as it sometimes does, noticeable when i stopped to make sure i was on the right feature (no tapes out) then started again. need some stretching and more core strength!

10 AM

Orienteering - easy 1:25:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

Took a roadtrip to Stockholm for training today. aims were: have a good picture of the circle before you get there, take both the trainings EASY. succeeded at both for one. training 1, Mortsjön. long style legs, experimented with how to pick good lines through the hills.

Running - easy warm up/down 15:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

3 PM

Orienteering - easy 1:00:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

following tacos, route choice discussion and old man in the cafe explaining he had written a book on orienteering and wondering which clubs we all ran for, training 2 at Ågesta. Middle style.generally good, even with my compass! :-)

Thursday Sep 5, 2013 #

Note

http://cattaylorstrainingdiary.moonfruit.com/#/blo...

9 AM

Running - hard tempo 10:05 [4] 3.0 km (3:22 / km)
shoes: Inov-8 X-Talon 190 June 2013

Hmm. not really too pleased with this. OLGY and högstadiet had a 3km test at Studenternas, i got the task of "run faster than as many of the boys as possible". In summer i was sure i could run a lot quicker than my PB but now after some rest and two weeks of high volume slow training, who knew. only one way to find out. still no watch or concept of what the right speed feels like so plan was to hang onto 3.20 pacemaker Anders B. 1st km shouted out in 3.15. oh dear. have never even run an interval that fast so thought i should slow down. but that doesnt help and the remaining 2km felt like i'd backed off. no more feedback with pace and lost count of laps so didnt really push til last 100m. excuses excuses. disappointed but it didnt feel nearly as hard as on previous PB. so i will go faster, just not today! beat most of the boys though...

C • woohoo 3

Running - easy warm up/down 40:00 [1]
shoes: Inov-8 X-Talon 190 June 2013

way too bouncy on the warm down, maybe with more faster training i'll get all my energy out properly in the races.

6 PM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 June 2013

Decided i had enough energy for 25manna training this evening. no Nåsten shoes or compass in the bag though. thought it would be a great chance to practice having a good picture of the features but, even though i remembered to do this when out there, i got SO lost that it started being funny, then stopped being funny as i wondered how i would get back again. at least it shows that i actually do use the compass when i have it (not normally quite so bad) but it's a good job i like what i do or i might have lost the motivation. new day tomorrow, easy pace training concentrating on the basics in a new area.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 190 June 2013

Wednesday Sep 4, 2013 #

11 AM

Running - easy 45:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

easy run. feeling tired. oops!

Tuesday Sep 3, 2013 #

2 PM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

Sprint training 8. Högstadiet running H21 from Friday, so i hung out tapes then ran about seeing how they were getting on. almost like re-running and good to see how they were tackling it.

6 PM

Running - easy 1:00:00 [1]
shoes: Inov-8 Oroc 280 Aug 13

mostly in a marsh, getting some terrain strength without running too hard. also, not sure if ive lost my newest orocs or whether Östfora has aged them

Monday Sep 2, 2013 #

10 AM

Running - hard intervals 25:00 [4]
shoes: Inov-8 Road-X 233 Mar 13

Sprint training 6. getting used to some quicker running (it's been a while!) and made it sprint relevant by running in loops with lots of tight corners round Bandstolsvägen. trying to hold speed and get a tight line on corners. 2xlong to start with, then 2 sets of 5x approx 1min/30s. last set with hill up followed by steps down. short session but extra points for being by myself.

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

a few drills to warm up. reduced to crawl on warm down!

7 PM

Alternative training (Innebandy) 30:00 [3]
shoes: Inov-8 Road-X 233 Mar 13

Sprint training 7 - more innebandy fun. still dopey, more practice needed! :-)

Running - easy warm up/down 35:00 [1]
shoes: Inov-8 Road-X 233 Mar 13

Sunday Sep 1, 2013 #

11 AM

Running - easy 1:10:00 [2]
shoes: Inov-8 Road-X 233 Mar 13

just an easy run round the new hitta ut releases. not the usual longer run, feel like i've done enough longer runs this week already. ready to focus my training a bit more on the harder sessions over the next couple of weeks, as well as finding some controls.

9 PM

S&C 15:00 [1]

core

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