Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Jun 30, 2014:

activity

time

miles

Running - easy

22:38:00

Orienteering - easy

6:50:00

Orienteering - hard

5:25:41

Orienteering - medium

3:35:00

S&C

1:45:00

Running - hard

1:05:20

Total

41:19:01

2:25

0:00

» now

Monday Jun 30, 2014 #

12 PM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

the flattest run i could find here at Serrada, including 10x 30/30 in the middle.

6 PM

Running - easy 30:00 [1]
shoes: Inov8 X Talon 190 June 2014

small run near Folgaria, really lovely place!

10 PM

S&C 10:00 [1]

watching the football

Sunday Jun 29, 2014 #

Running - easy 1:50:00 [2]
shoes: Inov8 X Talon 190 June 2014

hill run. nice :-)

Saturday Jun 28, 2014 #

11 AM

Orienteering - hard race 40:00 [4]
shoes: Inov-8 Oroc 280 May 2014

another shitty run, tired. cba with orienteering just now.

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 May 2014

Friday Jun 27, 2014 #

Event: Alpe Adria Orienteering Cup

10 AM

Orienteering - easy 50:00 [2]
shoes: Inov8 X Talon 190 June 2014

4 PM

Orienteering - medium 1:00:00 [3]
shoes: Inov-8 Oroc 280 May 2014

tried a race, went badly, gave up. continued without punching. subtracted time for being lost.

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Thursday Jun 26, 2014 #

7 AM

S&C 10:00 [1]

11 AM

Orienteering - medium 35:00 [3]
shoes: Inov-8 Oroc 280 May 2014

short training, tried to take one control hard, one easy but not the best terrain for that. mostly crap orienteering.

5 PM

Orienteering - easy 55:00 [2]
shoes: Inov-8 Oroc 280 May 2014

reeeallly bad orienteering from me!

Wednesday Jun 25, 2014 #

5 PM

Orienteering - easy 50:00 [2]
shoes: Inov-8 Oroc 280 May 2014

first orienteering training in Italy. hilly. old map.

Tuesday Jun 24, 2014 #

12 PM

Running - easy 1:00:00 [2]
shoes: Inov8 X Talon 190 June 2014

legs tired after yesterday so no hills but i needed to scan stuff at KG so ran up there and back, one last run from Casa Ferm. thanks to prize money am back in X Talons, brill! summer weather is back, great time to leave for Italy :-D WOC and roll!

Monday Jun 23, 2014 #

7 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Trollstigen loop, quite okay for this time of morning. virus has left! but not much training time left now. will just have to trust that i can find Jukola legs again when i need them.

6 PM

Running - hard intervals 18:20 [4]
shoes: Inov-8 Road-X 233 April 2014

One last track training before going to Italy and last full length intervals i think, too. Joined Josef and Karin at newly tartan-ed Österängen (200m from home!). Josef's favourite: 4x 2-, 4-, 600m with equal recoveries. windy and rainy. no times taken today, just tried to concentrate on style, push hard and not be too far behind Josef. Worked well until last bit of last interval where the lactic was bad and form went out the window.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Sunday Jun 22, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

A run! easy to Studenternas and back, drills. nothing too difficult. maybe another easy run if feeling okay later, maybe not.

5 PM

Running - easy 40:00 [2]
shoes: Inov-8 Road-X 233 April 2014

feeling fine so easy run. hope to be back in business tomorrow.

Saturday Jun 21, 2014 #

Note
(sick)

noo, my throat is still a bit sore :-( :-( ate lots of fruit and slept some extra. hope that works.

Friday Jun 20, 2014 #

12 PM

Running - easy 50:00 [1]
shoes: Inov-8 Road-X 233 April 2014

post Jukola strikes again, feel like i'm fighting something off. so just a sedate trot, think that's it for today.

10 PM

S&C 15:00 [1]

basic core

Thursday Jun 19, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Trollstigen. tried to get there on a slightly different route and got lost. back to feeling about normal after much sleep.

7 PM

Running - hard intervals 12:00 [4]
shoes: Inov-8 Road-X 233 April 2014

Lazygirl track intervals, starting to feel kind of normal again with quicker running but just couldnt be arsed with any more today when i was on my own. 8x400 off 2mins, then 4x100. started a bit slow then got into it okay. 75, 75, 73, 72, 73,72, 70. not sure about 100s, i think i got the wrong lines twice... quite fancy some k's on sunday, hope i can nag some uppsala people into joining!

Running - easy warm up/down 35:00 [1]
shoes: Inov-8 Road-X 233 April 2014

Wednesday Jun 18, 2014 #

12 PM

Running - easy hills 50:00 [3]
shoes: Inov-8 Road-X 233 April 2014

nope, still not recovered. changed plans, needed an extra meal before running so quite late out. still kept it at hills but 10x Slottsbacken instead of Backbana antics. Slottsbacken = from anywhere on the road at the bottom to the fountain in the courtyard, or to Gunillaklockan if you go really hill-crazy. actually feeling good once going, either lost weight or gained strength or both recently. addressed chocomilk deficiency on the way home.

C • chocomilk deficiency 2

7 PM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 April 2014

S&C 20:00 [1]

Tuesday Jun 17, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

hmm, think im recovered? moving okay anyhow.

6 PM

Running - easy 42:00 [2]
shoes: Inov-8 Road-X 233 April 2014

hmm, not quite recovered. i slept through my meals for a day and it's showing! at KG for a bit before training so went along to intervals but not feeling good enough for it, a bit dizzy. back home for food and sleep instead.

Monday Jun 16, 2014 #

Note
(rest day)

traditional post jukola rest day. sleeping!

Sunday Jun 15, 2014 #

9 AM

Orienteering - medium long 2:00:00 [3]
shoes: Inov-8 Oroc 280 May 2014

Jukola leg 7, mostly easy and taking stops for drinks but in mass start so couldn't help some faster bits

Saturday Jun 14, 2014 #

Event: Jukola 2014

9 AM

Running - easy 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

3 PM

Orienteering - hard race 48:34 [4]
shoes: Inov-8 Oroc 280 May 2014

Venla leg 3. Mostly good but one smaller mistake and some bad route choices meaning i had to overtake some people twice. otherwise lucky to have runner after runner to catch, though a big gummetåg to get past in some places, too. Legs quite good but it was tough so felt like a slog in places, too. 3rd place in the end again, goes to show: never stop fighting even when you're 38th after leg 2! We also got our nice prize from the Finnish president...

C • Well done 4

Running - easy warm up/down 30:00 [1]
shoes: Inov-8 Oroc 280 May 2014

Friday Jun 13, 2014 #

12 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Jukola training. really nice forest if you knew how to run in it. i was mainly enjoying being back in the forest and having trouble not just pissing about and remembering i have a job to do tomorrow.

7 PM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 April 2014

evening jog and a few drills

S&C 10:00 [1]

core

Thursday Jun 12, 2014 #

8 AM

Running - easy 45:00 [1]
shoes: Inov-8 Road-X 233 April 2014

morning jog

4 PM

Orienteering - hard race 15:00 [4]
shoes: Inov-8 Road-X 233 April 2014

Sprint relay. bit lacklustre from me, not v sharp on the routechoices or in the legs. sigh. not my week! but as a team we got a fifth place, quite good!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Wednesday Jun 11, 2014 #

10 AM

Orienteering - hard race 14:07 [4]
shoes: Inov-8 Road-X 233 April 2014

World Cup sprint qual. felt bad physically and some stupid time loss too but got a final place. great to set up for another crap Cat final, though will try to break that routine.

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

5 PM

Orienteering - hard race 15:00 [4]
shoes: Inov-8 Road-X 233 April 2014

Sprint final and i really fucked it up, again :-( so disappointing to be stuck in this routine. i know i wasnt really good enough for my start spot but i so badly want to grow out of this! ran down two dead ends near the beginning (45s mistake?) and after that it was hard to be arsed. at least the legs are more awake than they have been and nothing like a shit run to make you hungry again.

course was like a maze from so many artificial barriers and i know it's easier to say when you ran badly but i didn't enjoy it. it meant the decision making couldnt be fast and made me just want to be in the forest!

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Tuesday Jun 10, 2014 #

3 PM

Orienteering - easy 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Imatra, model and a few drills and strides. not sure i was even running this long. not the greteast feeling in legs. hope it improves.

Monday Jun 9, 2014 #

8 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

9 PM

Running - easy 38:00 [2]
shoes: Inov-8 Road-X 233 April 2014

evening run and strides, Helsinki

Sunday Jun 8, 2014 #

7 AM

S&C 20:00 [1]

11 AM

Orienteering - easy long 2:00:00 [1]
shoes: Inov-8 Oroc 280 May 2014

easy long training on training maps next to today's race. sad not to run but really felt like the right thing to do, need some extra recovery before i can really race hard again it would only make me more unhappy to run the course without properly racing it! enjoyed this, some at 1:10 and some 1:15, paying attention to the contours and what lines are best in this terrain. really enjoyed this weekend, good fun :-)

Saturday Jun 7, 2014 #

Event: Pinseløp Kongsberg

8 AM

Running - easy 20:00 [1]
shoes: Inov-8 Road-X 233 April 2014

morning jog with Claire and Hollie. much better feeling but tired after.

2 PM

Orienteering - hard race 40:00 [4]
shoes: Inov-8 Oroc 280 May 2014

Middle race in Kongsberg. Really big mistake on control 2 put an early end to any good performance but a section from there til near the end that went really well. got tired a bit too early i think though. i know it's tough terrain for everyone but i was falling over quite a lot and not having so much energy to think in the last few so dropped more time here, too. encouraging and still "improving the average" result but i need to make sure im looking after myself and get some rest before racing again. so i think i'll have to hop over tomorrow to save next week (four races) and myself in general!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Friday Jun 6, 2014 #

1 PM

Orienteering - easy 35:00 [1]
shoes: Inov-8 Oroc 280 May 2014

in Kongsberg. awful feeling, not working as i should, lots of pain!

Thursday Jun 5, 2014 #

8 AM

Running - hard intervals 35:00 [3]
shoes: Inov-8 Road-X 233 April 2014

short intervals with OLHÖ, then walked back to kg so we could include Sandra (who was recovering from cold) in the training chat

6 PM

Running - easy 48:00 [2]
shoes: Inov-8 Road-X 233 April 2014

went crazy and ran a completely new route

S&C 20:00 [1]

Wednesday Jun 4, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

easy morning run. not too bad feeling but some way before i reach racing weight...

7 PM

Orienteering - hard race 20:00 [4]
shoes: Inov-8 Road-X 233 April 2014

Stockholm City Cup 3. quite a big lead for the chasing start, just as well as my brain not really here. oh well, shall let myself off a bit after a tough week. good for a fast hills training anyway (i even took some extra height ;-) )

C • Well done! 2

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Road-X 233 April 2014

legs still a bit tired.

Tuesday Jun 3, 2014 #

Note

travel day

8 PM

Running - easy 45:00 [1]
shoes: Inov-8 Road-X 233 April 2014

finally got out for a small run

Monday Jun 2, 2014 #

1 PM

Orienteering - hard race 1:28:00 [4]
shoes: Inov-8 Oroc 280 May 2014

Long race. this was quite tough without so much hill juice in my legs but also too good to abandon halfway as i thought i might have to. missed nearly everything in the end by not getting the detail - have my magnifier but not in the routine of using it well yet - and one big mistake about halfway (climbing off too high, this is recurring and needs some work). experimented with gel use, this worked well and i guess saved the day for my legs! okay race but not great. so so tired now but on the way home for a whole two nights...

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 May 2014

Sunday Jun 1, 2014 #

11 AM

Orienteering - hard race 45:00 [4]
shoes: Inov-8 Oroc 280 May 2014

Ahh what a disappointing run! managed not to think "it's middle distance so it doesn't matter" and i really wanted to have control but still have a racing aggression. managed the latter no problem (if nothing else i can take from this the feeling of launching myself recklessly across the hillside, love that) but i made two big directional misses early on.

some more signs of exhaustion, disturbed vision and lack of power from the first section and then when i fell hard near the end my good shoulder came out of joint for some seconds. now i am feeling quite exhausted from all that! im really pissed off that im so tired and have such a big job to do before woc. also, embarrassed about my run, even if it reflects my current technical abilities more than easy EOC terrain.

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 May 2014

6 PM

Running - easy hills 1:10:00 [3]
shoes: Inov-8 Road-X 233 April 2014

ran up a peak with Tess. not sure many road flats have been up there and no place for a girl who's scared of heights. AMAZING views and looooong drop at the top.

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