Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Sep 30, 2014:

activity

time

miles

Running - easy

23:56:00

Orienteering - easy

11:25:00

Orienteering - hard

6:07:00

S&C

4:50:00

Running - hard

1:24:50

Orienteering - medium

40:00

Total

48:22:50

2:45

0:00

» now

Tuesday Sep 30, 2014 #

7 AM

Running - easy 1:00:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Helen Bridle in town for a meeting so went for a morning jog near Uppsala centre. ran into town but got the bus back up so i manage some control hanging later. still frosty when i got back!

4 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 Oroc 280 May 2014

hanging snitslar, Nåsten

Monday Sep 29, 2014 #

10 AM

S&C 45:00 [3]

Ekeby, improving at everything :-)

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

asphalt day, Flogsta on the way

3 PM

Running - easy 45:00 [2]
shoes: Inov8 X Talon 190 June 2014

with the Alsike group. today we ran drills and intervals on the elljusspår. fun!

Sunday Sep 28, 2014 #

Event: SM Stafett

11 AM

Orienteering - hard race 50:00 [4]
shoes: Inov-8 Oroc 280 May 2014

leg 2, i was a disaster :-( nice to have a long leg home to catch some places but not as good a feeling when you already lost the 5(?) minutes yourself.

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

Saturday Sep 27, 2014 #

4 PM

Orienteering - medium 40:00 [3]
shoes: Inov-8 Oroc 280 May 2014

earrings in

Friday Sep 26, 2014 #

9 AM

Running - easy 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

morning jog - Norbyskogen, Hågadalen, Stoadsskogen, ICA

1 PM

Orienteering - hard race 33:00 [4]
shoes: Inov-8 Oroc 280 May 2014

oops

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 May 2014

6 PM

Running - easy 30:00 [3]
shoes: Inov8 X Talon 190 June 2014

evening jog

Thursday Sep 25, 2014 #

10 AM

Running - easy 1:10:00 [2]
shoes: Inov8 X Talon 190 June 2014

Johan got his maps out again in Stadsskogen, Matt came along too this time and we discussed SM middle and relay challenges awaiting

5 PM

Running - easy 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

easy run and drills, Norbyskogen

Wednesday Sep 24, 2014 #

11 AM

S&C 35:00 [3]

gym at Ekeby, trying to get a balance between doing something and not doing too much before a tough weekend

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

hung some controls in Nåsten on the way for this afternoon's training

4 PM

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

running about with the juniors at Profilen. fun!

Tuesday Sep 23, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov8 X Talon 190 June 2014

small paths and terrain, Nåsten

6 PM

Running - hard intervals 17:30 [4]
shoes: Inov-8 Oroc 280 May 2014

forest intervals in the nicest bit of Nåsten. felt really good, so happy to leave the weekend behind properly! or maybe 2hrs sleep is a good idea after all? (too stressed to sleep after work yesterday)

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

Monday Sep 22, 2014 #

10 AM

Running - easy 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

woke up feeling fine, just a little tired. small jog in Norbyskogen to see how things were. fine, easy day today then hopefully back to it tomorrow!

3 PM

Running - easy 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

story for another day...

Sunday Sep 21, 2014 #

Note
(sick)

swollen glands in throat today, couldnt sleep so well last night with turning stomach. that would explain things. not really sure there is anything that wrong and normally i think i'd try a jog but now seems like a great day to try a new method, playing safe at key moments. fairly sure will thank self later. in the meantime there are lots of training kites that need re-stringing...

Saturday Sep 20, 2014 #

Event: SM Lång, kval/final

10 AM

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

SM Lång q, really bad again. weak feeling all the way and mistake after mistake. only 12 controls and i think i messed up every fucking one to some degree. scraped a final place but actually the feeling (both physical and otherwise, it makes me so sad to be running this badly!) is bad enough to choose not to compete tomorrow. clearly still need to be careful with myself and i think it's time to check with the doctor if everything is working okay.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 May 2014

6 PM

Running - easy 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

evening jog, felt much much better and running fine on easy surfaces. just terrain strength taking time to come back, though will still check with the doctor. then baked cakes with Inga and family, further improving life.

Friday Sep 19, 2014 #

10 AM

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

mmm maps. coaxed out early for a run with Johan round Stadsskogen, looking at old SM maps and route choices. feeling a bit tired and lazy again. think that's it for today, no real point in anything more - SM isnt the most important thing but good not to go into it tired!

Thursday Sep 18, 2014 #

11 AM

Running - easy 1:05:00 [2]
shoes: Inov8 X Talon 190 June 2014

having my weekend now as have to get up early on the actual weekend. up late then made the mistake of going to the gym via a loop in Nåsten, where i ended up having too much fun and just followed my nose round Rödmossen and through the forest for a bit. terrain and small paths. oh well, S&C this aft then.

5 PM

S&C 30:00 [3]

Ekeby, mainly core today

Running - easy warm up/down 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

Wednesday Sep 17, 2014 #

6 PM

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

nice training at Åland. confusing new felling in some places, really have to have the focus on the contours.

Tuesday Sep 16, 2014 #

10 AM

Running - easy 47:00 [2]
shoes: Inov8 X Talon 190 June 2014

on tracks in Nåsten. glad of easy day yesterday, running seems to be coming on well :-)

5 PM

Orienteering - hard intervals 30:00 [4]
shoes: Inov-8 Oroc 280 May 2014

sooo good to be back on the o intervals again! sometimes haring after the boys at overspeed, sometimes starting earlier with Annika to be a bit more active. mixed results but enjoying feeling a bit stronger again. maybe not quite great shape for SM Long this weekend but maybe good for next weekend (Relay)

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Monday Sep 15, 2014 #

10 AM

S&C 30:00 [3]

today is not a core day, just leg things. there was a time earlier this year when i had some quads but road running and illness have meant theyve disappeared again. need them back before i can get properly strong in terrain!

Running - easy warm up/down 50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

via Håga on theway. shoes more barefoot than ever, have worn through sole. oops.

3 PM

Orienteering - easy 30:00 [1]
shoes: Inov-8 Oroc 280 May 2014

shepherding Alsike pupils round Lunsen. out longer but berry stops took time.

Sunday Sep 14, 2014 #

11 AM

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

DM relay, ran really badly, in a big stress after the first control went so nearly right but then very wrong, which meant i didnt manage many clean controls or getting away from the train trailing round after me. not much orienteering confidence and it's showing! better feeling in the running, not there still but better than last week. as a team, though, we got places 1 and 2 in Uppland and enjoyed the Linné trip out :-)

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

5 PM

Orienteering - easy 1:20:00 [2]
shoes: Inov-8 Oroc 280 May 2014

control hanging, Lunsen

Saturday Sep 13, 2014 #

10 AM

Orienteering - easy 1:20:00 [2]
shoes: Inov-8 Oroc 280 May 2014

SM training, Östfora. Not the easiest place to run low intensity, tough forest. largely much happier with technique, took my time and went through all the processes properly nearly all the time.

Friday Sep 12, 2014 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

had a lie in, no chance of that on a weekend for a while

S&C 45:00 [3]

gym time at Ekeby

6 PM

Running - easy 35:00 [2]
shoes: Inov-8 Road-X 233 April 2014

round via the pharmacy in Gottsunda after finding that a cut on the inside of my elbow is looking like the beginnings of impetigo (at least i know what it looks like this time :) ) i thought id probably be able to get something without a prescription but despite wearing a big swishy white coat, the woman i explained it to seemed not to know about impetigo, said i'd need a prescription for any antibiotic and mainly wanted to sell me some antibacterial skin wash, saying that would probably get rid of whatever it was. not so pleased, i reaaaally dont want to lots of spend all my free time (and money) getting this fixed but i think i might have to go to the doctor :-(

C • I got impetigo when I was i... 2

Thursday Sep 11, 2014 #

10 AM

Running - easy 47:00 [2]
shoes: Inov8 X Talon 190 June 2014

lots of work today so nice to get out and relax! Trollstigen fun then round and about to Gottsunda to pick up a package

5 PM

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

SM Lång training

Orienteering - easy warm up/down 30:00 [2]
shoes: Inov-8 Oroc 280 May 2014

learnt a lot about what not to do

Wednesday Sep 10, 2014 #

Note

rest morning in the office, need this. maybe needed it yesterday...

4 PM

Orienteering - easy 30:00 [2]
shoes: Inov-8 Oroc 280 May 2014

OLHÖ training in Nåsten. partly new group, good fun. not so much running for me but will just take it as a proper recovery day!

Tuesday Sep 9, 2014 #

8 AM

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

impromptu Lunsen trip with Uppsala OLGY, plan was to go for a jog when they were orienteering but ended up getting involved in some shadowing.

6 PM

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

ahh Slottsbacken. after heavy last day i was not sure i should train tonight but thought it might just be fun and was glad to get out. tired hamstrings meant no power for faster hills but taking the downhills steady rather than jogging slowly made it quite a good aerobic training anyway.

Monday Sep 8, 2014 #

10 AM

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

easy run and drills

3 PM

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

started new after school orienteering at Alsike, went out to Lunsen. they were mostly not that keen on actually running so much but walk-ran round corridor and short loop. then they said they wanted a running training next week...

6 PM

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

either side of rockgympa. not sure how would react to today, quite tiring with new job to get used to. felt a bit tired but went along anyway...

S&C 30:00 [3]

... but it went fine, improved on last week :-)

Sunday Sep 7, 2014 #

11 AM

Orienteering - hard race 31:00 [4]
shoes: Inov-8 Oroc 280 May 2014

DM Middle. well, first race had to be done at some point. on one hand this was dead disappointing (again, when did i last not come out of the forest disappointed...?) am essentially a full time orienteer atm and 5mins mistake time on 31mins of course isnt great - what happens to the training?

but given last few weeks i really dont know what else i could have expected, like trying to start a car in gear 4. i guess it's nice just to be fighting again (nice amount of blood on map after) even if im a bit too slow and a bit too stupid to be winning. and i didnt get Gunilla'd like last year :-)

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

5 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 Oroc 280 May 2014

hanging controls in S Lunsen. turns out there's a crappy bit in Lunsen and it's here, will have to apologise to the children i will shepherd round there tomorrow. got lost again. also don't really like being alone in a big forest with the sun going down, felt a bit Blair Witch at times.

Saturday Sep 6, 2014 #

10 AM

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

S&C 30:00 [3]

Ekeby for easier core and balance stuff

5 PM

Orienteering - easy 45:00 [1]
shoes: Inov-8 Oroc 280 May 2014

control collecting/hanging, Nåsten

Friday Sep 5, 2014 #

4 PM

Running - easy 1:32:00 [2]
shoes: Inov-8 Road-X 233 April 2014

really good weather, nice for a long run. Gula Stigen down to Ekoln and round to Flottsund, back over the ski hill and Ultuna, through Ulleråker and home. quads tired (from yesterday morning i think) on the steeper uphills but nice to settle around 4.30s on the flat.

Thursday Sep 4, 2014 #

10 AM

Running - easy 50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

down to Studenternas for Annika's drills, plyo and core. lots of gains to be made in strengh, she kicked my ass at single-leg-squat-thingies-with-jumps. good to have a project.

S&C 15:00 [3]

6 PM

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

Linné trai ing in Lunsen. bad feeling physically, getting slower every km and harder to hold technique together when tired earlier than usual. have been feeling fine when not running so think im just unfit. some mistakes but mostly slowing and checking when i needed to, just not going v quickly at all at the end!!

Wednesday Sep 3, 2014 #

5 PM

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

morning messing about with maps in the KG office, finally got out for easier run round tonight's intervals at Östuna. tough to keep it together when first waiting for everyone to run through, then hearing them, then seeing them. not always good at keeping down the pace and keeping up the concentration but good in the beginning at least, better direction on the longer legs. will keep working at it!

Tuesday Sep 2, 2014 #

10 AM

Orienteering - easy 45:00 [1]
shoes: Inov-8 Oroc 280 May 2014

control hanging for OLHÖ training. out longer but v stop-start. trying to push morning training forward from 11 to 10, better for being more efficient with my time and more rest before evening training. will see how long it lasts...

6 PM

Orienteering - hard 18:00 [4]
shoes: Inov-8 Road-X 233 April 2014

yesss some harder training again! wanted to ease back into it a bit so no Linné short and fast intervals, instead went to Ekeby to run an old training course i missed at the time (one to analyse later)...

Running - hard intervals 7:20 [4]
shoes: Inov-8 Road-X 233 April 2014

...then to the gym for some plain running to finish off. not sure how much fitness lost so starting modestly to be sure of success ;-) 2x 1km at 3:40 and even with usual treadmill crapness felt quite good, always having to hold back from running off the front of the machine, and nice to get all systems working again and blow away the cobwebs. onwards and upwards. did that thing where i thought everyone was checking me out but then saw i was just covered in lots of flies that i'd run into. sigh.

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

Monday Sep 1, 2014 #

10 AM

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

Nåsten again, everything apart from paths today. some long legs where i used the dial on my compass after years of never doing so, worked well so will try to start doing it a bit more.

C • taking a bearing 3

5 PM

Running - easy 1:05:00 [2]
shoes: Inov-8 Road-X 233 April 2014

before rockgympa. more than intended today, will make sure tomorrow is less volume!

S&C 30:00 [3]

Rockgympa, always going to be tough first time back! but great fun as ever :-)

« Earlier | Later »