Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Nov 30, 2013:

activity

time

miles

Running - easy

27:31:00

Orienteering - easy

13:15:00

Aquarunning - easy

5:30:00

Running - hard

5:27:30

S&C

3:45:00

Orienteering - hard

1:57:00

Orienteering - medium

1:00:00

Total

58:25:30

2:53

0:00

» now

Saturday Nov 30, 2013 #

Orienteering - hard intervals 50:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Lunsen again but i was not enjoying this as much as yesterday, completely frozen feet even with wetsocks and legs quite tired still from last night. a lot of other people felt the same though, i think. plus that green bit is the most minging bit of Lunsen, some bad words were said in there :-P also, my orienteering was a bit shit. oh well. nice to be back inside anyhow. http://www.ridefelt.se/gps/E3.jpg

10 AM

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

5 PM

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

recovery pace round contour only night O in Nåsten. half really good, half really bad! FULL control and concentration needed ran 11-15 http://www.ridefelt.se/gps/E4.jpg

Friday Nov 29, 2013 #

10 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

getting my wetsocks out for UTH training in Lunsen. Sometimes having too much time to think due to casual pace, not the most efficient lines. also dominated by avoiding marshes. only did the butterfly that had the blank map. mistake on the first here but then felt like the Queen of Lunsen when it went right afterwards. biggest time loss on paths on last control, as ever... :-) http://www.ridefelt.se/gps/E1.jpg

C • This training looks soooo n... 4

6 PM

Orienteering - hard intervals 35:00 [4]
shoes: Inov8 X-Talon 190 Oct 2013

Gottsunda by night! absolutely brill training, glad i saved my legs for it. mainly hanging off the end of the boys' group. some places it helped knowing the areas, a few times it made me too lazy and passive though. managed to resist shouting "that's my house!" http://www.ridefelt.se/gps/E2a.jpg http://www.ridefelt.se/gps/E2b.jpg

Running - easy warm up/down 35:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Thursday Nov 28, 2013 #

8 AM

Orienteering - easy 1:20:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

corridor with OLHÖ. easy job today, not much helping needed out on the course, they're at least as good as i am in there!

6 PM

Running - easy 55:00 [2]
shoes: Inov-8 Road-X 233 Sept 2013

no Thursaday intervals for the second week in a row, running them tomorrow instead with UTH. so went for warm up and drills, then ran behind for the first bit but i get too easily drawn into a faster pace, so just went home, a few more drills on the way back.

Wednesday Nov 27, 2013 #

5 PM

Aquarunning - easy 1:30:00 [1]

easy Wednesday, pool running today as busy orienteering on Friday.

Tuesday Nov 26, 2013 #

10 AM

Running - easy 35:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

easy Tuesday morning.stiff legs so quite poor running style but nice just to be out, amazing morning in Gipen, full sun and all frozen.

6 PM

Running - hard 1:50:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Interesting Tisdagsbana tonight. Started with 15mins hard running when i realised i took my charger instead of battery, so had to leg it home and back to the start. had only the first and last sections of the map in case of emergencies, so map in pocket and when the train split i thought it would be a good idea to follow Albin (usually is). run, run, run... stop. Albin: "Anyone got a compass?" oh dear. waaaay off the corridor and everyone in our little group seemed to disappear apart from Liutas, so i just followed him, quick going down the roads to try and catch the group. after sat i wasnt in such a mood for an epic so cut off at the 15km, one more interval-like stretch down the big track (still not back on my bit of map) then easier home. not quite what intended but actually felt like the perfect training for me today, not too long and fartlek style.

Monday Nov 25, 2013 #

11 AM

Running - easy 48:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Variation on the Trollstigen loop, stopped to help out a woman lost in Stadsskogen and looking for Norby near to Kåbo - been there before! Rest day a good idea, feeling recovered and bouncy now.

5 PM

Orienteering - easy 40:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

easy sprint spec night O, mix of forest and urban

S&C 45:00 [3]

Running - easy 40:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Sunday Nov 24, 2013 #

Note
(rest day)

really thought about running just to keep my lovely steady trend of increased volume but remembered how proudly id promised people last night that i was going to take an actual rest day today. so i will. fairly sure it wont do any harm. all danced out from last night anyway!

Saturday Nov 23, 2013 #

11 AM

Running - easy long 2:50:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

Hemlängtan! not sure how much this falls into the "easy". I think quite close to 30km for actual distance run. Ran with Inga, with the boys' group until we got to Lunsen (on the road before this we were already at 4.20/km and once it's started winding up they dont really stop). good thing, frozen marshes were quite draining and i was v close to completely running out of energy. lucky Inga had spare gel and we got glögg and pepparkakor at Sunnersta. then back to KG, where SportPizza delivery man looked quite happy to be met by a gang of starving hungry girls in towels. so so much fun. today not so productive. http://www.dxdeluxe.se/linnekartparmen/show_map.ph... http://www.dxdeluxe.se/linnekartparmen/show_map.ph... http://www.dxdeluxe.se/linnekartparmen/show_map.ph... http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Friday Nov 22, 2013 #

11 AM

Running - easy 35:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

morning jog in a lazy Friday style.

4 PM

Running - hard intervals 17:00 [4]
shoes: Inov8 X-Talon 190 Oct 2013

Nice to at least salvage some faster training from this week! Good group at Studenternas, though the track was quite frosty, borderline useable really, so emphasis def on style not speed. 4x2,4,600 with equal recoveries. funny how this session feels much easier than 12x400, even tho same distance and same number of intervals. dont know times but group infront not getting any more distant on the last reps, and feeling strong til the end, so counting as a success.

Running - easy warm up/down 25:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

warm up at the track today, avoiding too much distance. enough of that tomorrow :-D

Thursday Nov 21, 2013 #

8 AM

Orienteering - easy 1:20:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

grim day to be shadowing. brrr. pastries aplenty after that.

6 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 Road-X 233 Sept 2013

saw there's some track intervals going on tomorrow so delayed the hard work til then. got out to have an easy run and chat tho on the warm up for hill reps. after warm up and drills actually feeling good enough to be nearly nearly tempted but for once was good with self discipline and ran home instead. i think it was the right decision, id like another night's sleep and then will be able to work much better i think :-)

Wednesday Nov 20, 2013 #

10 AM

Running - easy hills 1:10:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

freedooooom! celebratory backbana with Elin. stress effects quite clear, legs feeling a lot heavier than they should have. always good to get out tho and nice chat :-)

5 PM

Orienteering - easy 35:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

round a glittery Nåsten. improving, verging on competent at times :-D

Running - easy warm up/down 40:00 [1]
shoes: Inov-8 Oroc 280 Oct 13

home to kg then straight home after training. feeling a bit more normal but maybe not all out at intervals tomorrow, will see

Tuesday Nov 19, 2013 #

11 AM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

just a small one. work is hellish just now, making life pretty shit :-(

2 PM

S&C 15:00 [3]

with OLHO, mostly just demonstrating. i had too much work and stress to train again. i hate it so much when this happens, it defeats the point of moving abroad to orienteer! but i am not in such a good state to be able to run a hard training and not have some kind of meltdown so it's better to take my rest today and get it done and have some hard training later in the week instead.

Monday Nov 18, 2013 #

11 AM

Running - easy 45:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

usual Monday loop, quite full of energy

5 PM

Running - easy 1:20:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

home to gympa, drills, more chat jogging, long way home with Elin and Inga carrying a bag of swag as Elin v kindly donated me some surplus running clothes!

S&C 45:00 [3]

gympa. mega work stress today so expecting a tired body and keeping it simple. avoided injuries this week. :-)

Sunday Nov 17, 2013 #

11 AM

Running - hard intervals 17:30 [4]
shoes: Inov8 X-Talon 190 Oct 2013

Studenternas! really not sure how i got my legs to agree to this after yesterday or whether it was the best idea but joined Lisa R and pace maker Henrik for 5x1km. times better than expected, starting on 3.34 and finishing on 3.23. probably just resting the rest of today, got a lot of work to do and have used up my running quota for the week anyway.

Running - easy warm up/down 1:00:00 [3]
shoes: Inov8 X-Talon 190 Oct 2013

Saturday Nov 16, 2013 #

10 AM

Orienteering - easy long 2:20:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

monster training in Lunsen. nicely over 20km for actual distance run i think. gave myself a headstart on the boys and they didnt catch me til around 2/3 round, really lovely to be by myself and have to take all the hard work at the start, then have people to push me on when i was tired (though they mostly just ran away, i wasnt having so much energy in the end :-P ). may never be full again.

Friday Nov 15, 2013 #

11 AM

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

friday easy run, Ulleråker-Ultuna-Gottsunda.

5 PM

Aquarunning - easy 1:15:00 [1]

fredagsmys

Thursday Nov 14, 2013 #

8 AM

Orienteering - easy 1:15:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

taking OLHÖ round another corridor in frozen Nåsten. felt like a slightly clueless shepherd but went much better than last week.

6 PM

Orienteering - hard intervals 32:00 [4]
shoes: Inov8 X-Talon 190 Oct 2013

Sprintervals on a brand spanking new Eriksberg 1:4000 map. Good physically, able to power up hills and run hard on the easy bits. Mostly good orienteering too but once or twice not paying enough attention and losing place on the map, tried to put this right later, and one good route totally missed.

Nice girls' meeting afterwards :-) http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running - easy warm up/down 20:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Wednesday Nov 13, 2013 #

5 PM

Running - easy hills 1:10:00 [2]
shoes: Inov8 X-Talon 190 Oct 2013

After usual Wednesday morning off feeling just about back to normal. just one lap of backbana though, to be mega sensible ;-) ran with Annika. Really nice in the dark apart from the Blair Witch section with the tent, nice not to be alone there. felt good and lots of energy so should be back to normal tomorrow :-)

Tuesday Nov 12, 2013 #

11 AM

Running - easy 40:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

morning run. ended up a bit short again.

3 PM

Note

agility, core and planning long legs with hogstadiet group. mainly laughing too much to do anything useful for myself.

6 PM

Orienteering - easy 1:20:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

virus that has been brewing since about friday finally showing as a bit of a sore throat. decided to run easy round Tisdagsbana but then i wanted to be alone and i didnt manage this for much. also my brain didnt work so well and i couldnt get the ground and the map to match up very well the whole way. so it felt like a training without much direction, in moreways than one, and i'll probably get properly sick now :-(

Monday Nov 11, 2013 #

11 AM

Running - easy 45:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Monday loop. Morning runs now later to get more sunlight. hamstrings still tight from pool running, otherwise nice to b crunching about in the frost :-)

5 PM

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

ice-dodging. almost got to where i do drills, met Inga running home from work so we ran there and then to gympa, then extra loop with a bigger group as extra warm up, then home the shorter way.

S&C 40:00 [3]

gympa. not moving so well and a clear sign of tiredness when did something to thumb on a burpee. not sure if a sprain, made a nasty crunching noise and still hurting but no swelling. will live.

Sunday Nov 10, 2013 #

11 AM

Orienteering - medium 1:00:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Vinterrejset, taking quite a bit off my time for not knowing what was going on. really really enjoyed the craziness until i was near the end, lost (effectively without a map too) freezing cold and wet through. then it was a bit miserable (i was on my own here, i think most people were in small groups).

huge food hangover from last night

our map http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

not making much sense without course (next leg at each control) . limited sense with. http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 Oct 13

and pizza after. i may never need to eat again.

7 PM

Running - easy 38:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

feeling in need of serious recovery, so a v easy jog, some stretching, trying to iron out my legs for next week. which should be a lot calmer, happily.

Saturday Nov 9, 2013 #

10 AM

Aquarunning - easy 1:30:00 [1]

spent aaalll afternoon and evening being a waitress. not something i should do a lot as it's tiring but quite enjoy it so once a year is fine i think. squidged this in beforehand whilst i was in town.

Friday Nov 8, 2013 #

Note

found this, about GPS tracks and orienteering. http://hauskennordberg.com/2013/11/08/gjor-gps-oss... sometimes i wonder if im holding myself back by not having a GPS watch. or any other watch. other times i agree more with what is written here. and it's not so important what you do really, more how and why you do it.

5 PM

S&C 40:00 [3]

Intensivgympa at F&S. good fun as ever. glad i got the bus home, not feeling so full of beans. finally finished all my work this aft and wanting just to sleep! so good with some reast. ive done more volume than intended the past few days anyway.

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

run there. actually some bits quite hard, thought i would be late. made it just in time :-)

Thursday Nov 7, 2013 #

8 AM

Orienteering - easy 1:00:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

corridor in Nåsten with OLHÖ. up since 5 translating so some good comic relief when we all got lost :-D

6 PM

Running - hard intervals 18:00 [4]
shoes: Inov-8 Road-X 233 Sept 2013

3 x 5x 70/20. a bit skeptical before this but actually it turned out to be a nice session, a gentle way to get back into intervals. took a while to get moving and never got round to any pace to give lactic but fairly hard aerobic effort, probably about the right interval pace, not feeling so tough til the last 3.

not entirely sure how i managed this given current volume and translation chaos. will probably crash quite soon but nice easy day tomorrow anyway.

Running - easy warm up/down 40:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

did crash a little on the way home i guess

Wednesday Nov 6, 2013 #

5 PM

Orienteering - easy 1:10:00 [1]
shoes: Inov-8 Oroc 280 Oct 13

includes warm up and down. making the short course last ;-) by being a bit crap on the first two, but then actually it went much better. the biggest challenge for me at night is feeling sure. i get unsure and then everything comes unstuck. just took it really easy and focussed on keeping that feeling that it will go right if you do it right and just sometimesit went really well. never thought i would find night o in Nåsten a feelgood training but it's a whole different world when you know your headlamp will survive the whole thing :-)

Tuesday Nov 5, 2013 #

11 AM

Running - easy 40:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

v easy to loosen up. a bit late after working early on a tight deadline but nice not to be out first thing as weather looked apocolyptic.

6 PM

Running - hard 2:00:00 [3]
shoes: Inov-8 Oroc 280 Oct 13

Tisdagsbana. the 16km again, or 19km as it turned out on GPS. some quicker bits, pushing hard on the tracks at the north end, but got a rest in places too. nice with controls to find, it broke up the effort a bit and i was able to run with some of the boys' group for the whole thing. http://www.oklinne.nu/documents/documents_open.php...

Monday Nov 4, 2013 #

10 AM

Running - easy 45:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Mondy loop, successfully extended. felt like a sack of spuds - too much eating and not enough stretching yesterday.

5 PM

Running - easy 1:10:00 [1]
shoes: Inov-8 Road-X 233 Sept 2013

to gympa, drills, then back the long way with Elin and Inga.

S&C 40:00 [3]

Rockgympa, premier of this winter's edition, involving a change of music, flashing headtorches and some quite pathetic squat thrusts from me. more arm stuff, which is painful but will probably do me good.

Sunday Nov 3, 2013 #

11 AM

Running - easy hills 1:45:00 [3]
shoes: Inov8 X-Talon 190 Oct 2013

big group on Backbana this morning! twice rund with Annika. Kate and Lina on the first, too. afternoon of fika will complement that well.

Saturday Nov 2, 2013 #

8 AM

Running - easy 45:00 [1]
shoes: Inov8 X-Talon 190 Oct 2013

Stadsskogen and Gula Stigen, some strides at the end too.

5 PM

Running - hard 45:00 [4]
shoes: Inov-8 Oroc 280 Oct 13

minging forest!

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

Friday Nov 1, 2013 #

11 AM

Running - easy 50:00 [1]

*start grumble* housemate leaving for work(?) at 7 so usual drawn out routine of hair drying/blending breakfast/clanking about starting at 5.30. need some better sound insulation for my room, couldnt sleep through any of it :-( so started the day feeling shiiiite. *stop grumble*

Hågadalen, temped into Nåsten too - not so good in road shoes - and KBH.

5 PM

Aquarunning - easy 1:15:00 [1]

feeling better after nap this aft. have got used to this again and could have gone on for longer but have the year's most important pairs night race tomorrow night and should save the energy for that. very serious business.

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