Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running - easy	31	22:59:00	17.03		27.4
Orienteering - easy	12	15:37:00
Running - hard	7	6:48:00	11.81		19.0
S&C	6	3:55:00
Orienteering - medium	1	2:05:00	11.81	(10:35)	19.0	(6:35)
Orienteering - hard	2	1:30:00
Total	44	52:54:00	40.64		65.4

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Sunday Nov 30, 2014 #

9 AM

Orienteering - easy long 2:10:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Nåsten-bakis-Sunday again, something about a mid 20s crisis?! got out early and enjoyed running nearly everything by myself, made quite an intense orienteering training (not v intense physically)

Saturday Nov 29, 2014 #

10 AM

Orienteering - medium long 2:05:00 [3] 19.0 km (6:35 / km)
shoes: Inov-8 X-Talon 212 Nov 2014

long course at Siggefora. slept badly after late training last night, not feeling v full of beans but enjoyed it in any case! slacking off the rest of today.

Friday Nov 28, 2014 #

11 AM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Contour only, Lunsen. hmmmmm some fun GPS squiggles to be had here :-) but was pleased to have fought off whatever was having a go yesterday, a bit snotty but better feeling, not quite as much bounce as sometimes but i think it will be okay. resting was a good idea.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

6 PM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Lunsen by night. oh shiiiiiiit im so bad at night! started off fine just taking it easy and it went well but just slowly fell apart and then nearly froze to death. urgh! good to come home again :-)

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Thursday Nov 27, 2014 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

hrrrrr and it all caught up with me eventually! slept til 9, could have slept all day i think. generally groggy, so no intervals today (tho luckily its UTH this weekend and there will be plenty of chance to run harder then) collected controls from yesterday, ran a bit extra and then to ICA for vit c :-) not crawling along so much once id taken the bag off, forgotten how easy it is to run without one...

Wednesday Nov 26, 2014 #

3 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

OLHÖ training, putting out controls in Stadsskogen then jogging round checking on them. almost lost one but everyone got home in the end. tough with freezing fog!

Tuesday Nov 25, 2014 #

11 AM

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

easy run and drills. for first time in recent memory could use my SHADOW to check form :-O

6 PM

Running - hard 1:55:00 [3] 19.0 km (6:03 / km)
shoes: Inov-8 X-Talon 212 Nov 2014

Tisdagsbana! felt surprisingly good. highlight was being faaaaar away in a shitty bit of forest and no feeling in feet, when somehow we could hear an icecream van...

Monday Nov 24, 2014 #

10 AM

Orienteering - easy 1:30:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Nåsten again!

6 PM

S&C 40:00 [3]

Rockgympa. felt tired, i think another night's sleep needed to recover from last week

Running - easy warm up/down 20:00 [2]
shoes: Inov8 X Talon 190 June 2014

just there and back again

Sunday Nov 23, 2014 #

11 AM

Orienteering - easy 1:10:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

control hanging, Nåsten. have felt fresher. out over 2h but lots of checking and moving not so quickly.

Saturday Nov 22, 2014 #

10 AM

Running - easy long 2:31:00 [2] 27.4 km (5:31 / km)
shoes: Inov8 X Talon 190 June 2014

Hemlängtan from somewhere the other side of Hammarskog. lots of ploughed fields but not feeling anywhere near as tough as it did last year. no problem keeping up until the boys started their sprint when we got to Nåsten (about 4km out), i just ran the last bit by myself then, kept normal pace even on my own :-)

Friday Nov 21, 2014 #

Note

today was taking over by party prep. no time, feel really bad about it even though it's easy week :-(

C • Party week! 2

Thursday Nov 20, 2014 #

6 PM

Running - hard intervals 24:00 [4]
shoes: Inov8 X Talon 190 June 2014

4x6min(3min) with Linné. felt much better than last week, faster pace on the longer intervals. some slopes, both up and down, and road crossings etc to negotiate but watch said splits between 3:15 and 3:30, quite okay. ran mostly with Ross, which really helped with pushing when it felt tough!

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

Wednesday Nov 19, 2014 #

10 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov8 X Talon 190 June 2014

control hanging, Nåsten

4 PM

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

with Profilen then to the start of night O and back to set people off (i was in charge of club training this week)

Tuesday Nov 18, 2014 #

12 PM

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

late out after shopping for Linnégala, dropping parents in town, work etc. knee not so bad :-)

6 PM

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

easy week tisdagsbana means only running an hour, felt strange not to come back really tired! but im glad i didnt do more in those shoes in the forest. knee fine :-)

Monday Nov 17, 2014 #

Note
(rest day)

good day for it, loads to do and knee swollen (damage not too bad and joint itself doesnt hurt but it's like one giant bruise and the swelling means it doesnt bend as much, might be good to let it settle)

Sunday Nov 16, 2014 #

10 AM

Orienteering - easy long 1:30:00 [2]
shoes: Inov8 X Talon 190 June 2014

Tiomila training at Länna. Took it easy, really nice forest. right knee took another hit though, ouch

2 PM

Orienteering - easy 1:19:00 [2]
shoes: Inov8 X Talon 190 June 2014

73 control pick in Nåsten. this time my face took some damage from a branch! will be looking even more of a mess than usual for a few days. really really loved this tho, never thought i'd be up for the whole thing but it was fun! dark at the end.

Running - easy warm up/down 25:00 [2]
shoes: Inov8 X Talon 190 June 2014

aaaaaaaand now i am very ready for easy week. maybe full rest day tomorrow...!

Saturday Nov 15, 2014 #

10 AM

Orienteering - hard intervals 30:00 [4]
shoes: Inov8 X Talon 190 June 2014

O intervals somewhere near stockholm. i just cant orienteer atm :-( really bad, but i think it's just the time of year, want all technique training to be slooooooow and to do lots of just running. anyway i made sure the weekend's other training would be slow with my flat shoes; kept slipping over and the last time i fell i pretty much bounced off r knee, which doesn't move too well now.

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

2 PM

Orienteering - easy 1:15:00 [2]
shoes: Inov8 X Talon 190 June 2014

really easy for my knee, momentbana on Lidingö. got dark near the end.

Friday Nov 14, 2014 #

11 AM

S&C 50:00 [2]

Ekeby, gym stuff

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

there and back

Thursday Nov 13, 2014 #

10 AM

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

control hanging in Nåsten. good "full control" training and actually i managed it for once. found lots of "favourite features", places i hung kites where there were already about 3 snitslar and a KOM marker

6 PM

Running - hard intervals 18:00 [4]
shoes: Inov8 X Talon 190 June 2014

Linné intervals, 6x3min/2min, actually my first time running the Gottsunda route :-O not my fave session ever and especially not today! feeling pretty lacklustre, like i could have run forever at threshold but reluctant to push any harder, though the short session and long rests meant you had to really. whinged a bit and tried to get going but it never really got much under 3:30s. left out any extras before or after and just stuck with that. i think it means i should have had my easy week now but i'm saving it for parental visit next week...

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

Wednesday Nov 12, 2014 #

4 PM

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

Profilen. jog, drills and short hills to finish, then to KG for...

S&C 5:00 [1]

... planks (more explaining than doing) and Running Injury of the Week; this week a little bit about plantar fasciitis and how to avoid/treat it.

Tuesday Nov 11, 2014 #

8 AM

Orienteering - easy 48:00 [2]
shoes: Inov8 X Talon 190 June 2014

more OLGY training, N. Nåsten from Håga. some nice tricky bits. i was okay sometimes, not all the time. find it hard to focus well in Nåsten, i always think i know it better than i do.

6 PM

Running - hard (tisdagsbana) 1:44:00 [3]
shoes: Inov8 X Talon 190 June 2014

Good fun again even with some marsh wading in freeeeeezing cold water. not expecting great things tonight, being used to generally pretty lazy existence two 6am starts with driving students about and running before breakfast is tiring ;-) felt a bit hungry and managed to fall down a crag just when the pace was picking up. never really got back on it after that! oh well. pleased that feet feeling fine, plantar tendons been a bit cranky since interval exploits at end of last week! also x talons turning into flats now - hurry up new shoe delivery!

Monday Nov 10, 2014 #

8 AM

Running - easy 46:00 [2]
shoes: Inov8 X Talon 190 June 2014

OLGY were doing a Hemlängtan, i drove one of the buses to the start then ran with them for a while before driving back

5 PM

Running - easy 55:00 [2]
shoes: Inov8 X Talon 190 June 2014

S&C 40:00 [3]

rockgympa. feeling a bit lazy tonight!

Sunday Nov 9, 2014 #

11 AM

Running - hard intervals 32:00 [4]
shoes: Inov8 X Talon 190 June 2014

hmm i was going to run with Bettina a bit earlier but managed to sleep in. again. went to Ekeby for some threshold intervals, 2x8min and 4x4min (rest was 60s walk round gym then 30s getting machine to speed again). felt just how it should, lungs working hard but no lactic, quite comfy. this is a good "not quite sure what else to do today" session.

Running - easy warm up/down 32:00 [2]
shoes: Inov8 X Talon 190 June 2014

thought i wasnt v tired but dont think ive ever been so slow on the way home from the gym!

7 PM

Running - easy 40:00 [2]
shoes: Inov8 X Talon 190 June 2014

evening jog, stadsskogen. legs fine!

Saturday Nov 8, 2014 #

11 AM

Running - easy 1:37:00 [2]
shoes: Inov8 X Talon 190 June 2014

Plan B running and ultrasprints after we found hunters got to Åland before us. they werent hunting either, just cooking sausages. anyway managed to gather enough k's to mean i dont have to run again later today :-)

Friday Nov 7, 2014 #

1 PM

S&C 1:00:00 [2]

at Ekeby

Running - easy 35:00 [2]
shoes: Inov8 X Talon 190 June 2014

to the gym then into town to pick up one of the club buses from its holiday home at the garage :-)

8 PM

Running - easy 40:00 [2]
shoes: Inov8 X Talon 190 June 2014

evening jog

Thursday Nov 6, 2014 #

11 AM

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

from home, Gula Stigen and Bandstolsvägen for old times' sake. snowy and slept in v late, winter is coming! finished with ICA for chocomilk to celebrate Thursday

6 PM

Running - hard intervals 20:00 [4]
shoes: Inov8 X Talon 190 June 2014

2(5x2min/90s) with Linné. Stadsskogen's elljusspår so not too worried that the pace was a bit crap (not much under 4min/km on watch!) as it's a definite GPS black hole. seemed to be about expected amount behind the boys' group anyway. anyway great to get it done!

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

Wednesday Nov 5, 2014 #

4 PM

Running - easy 40:00 [1]
shoes: Inov8 X Talon 190 June 2014

easy run and drills with Profilen, was meant to do a bit of core after but spent so long chatting it was hardly enough to write down

Tuesday Nov 4, 2014 #

10 AM

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

easy run with drills, Hågadalen and Stadsskogen

6 PM

Running - hard 1:35:00 [3]
shoes: Inov8 X Talon 190 June 2014

Tisdagsbana. went a bit quicker tonight, had to really fight to keep touch after about 12km. excellent progression run as ever! missed my metal shoes in places, really wet and muddy tonight, but new order coming soon luckily :-)

Monday Nov 3, 2014 #

10 AM

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

easy run

5 PM

Running - easy 55:00 [2]
shoes: Inov8 X Talon 190 June 2014

more easy running...

S&C 40:00 [3]

... and some rockgympa!

Sunday Nov 2, 2014 #

Note

meant to train again today but afternoon shopping was tiring. okay week this week, would like a bit more volume but that's to come i hope if all goes well. trying not to do too much too early in the winter!

C • lesson 2

10 AM

Orienteering - easy 1:30:00 [2]
shoes: Inov8 X Talon 190 June 2014

Lunsen training, not my best day. quite good on contour only section though.

Saturday Nov 1, 2014 #

11 AM

Running - easy 55:00 [2]
shoes: Inov8 X Talon 190 June 2014

rest of the Naturpasset controls. a bit longer out than intended, left compass at home and was a bit directionally challenged...

5 PM

Orienteering - hard race 1:00:00 [4]
shoes: Inov8 X Talon 190 June 2014

Rodhenloppet with Ross. weeeeell it was actually really good most places. sad that one big miss came on "my watch" on first control, mess with route choice at the start but the real problem was i couldn't get over it for the leg, enough to mean we went into a vague bit without enough care. alternating control for the legs. good feeling mostly, kind of fun! but hard to analyse own race when running in a pair. so i'll just say it was fun for now :-)

Running - easy warm up/down 8:00 [1]
shoes: Inov8 X Talon 190 June 2014

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