Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Sep 30, 2015:

activity

time

miles

Running - easy

38:50:00

S&C

2:35:00

Running - hard

1:54:47

Orienteering - hard

1:50:00

Orienteering - easy

1:43:00

Orienteering - medium

50:00

Total

47:42:47

2:15

0:00

» now

Wednesday Sep 30, 2015 #

Note

travelling

4 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

near Baden. diagonal up, then pretty much crawling along a sharp ridge. cool but i never realised i was quite so bad with heights...!

Tuesday Sep 29, 2015 #

11 AM

Running - easy 50:00 [2]
shoes: Adidas Forssa Games 2015

those Boländerna hitta ut that are an awkward distance from home, but great when feeling lazy and wanting a downhill run into town. lovely and sunny!

6 PM

Running - hard intervals 16:32 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

solo Studenternas again. shorter distance today cos WC, 5x1km with 80s recovery. watch set to 3:20s, which should still have been doable atm and happily it wasnt so problematic - 3:19, 19, 18, 18, 18. little lactic in the last one but not mega tough, feels like its at least going in the right direction, will keep working at it

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Monday Sep 28, 2015 #

10 AM

Running - easy 55:00 [2]
shoes: Adidas Forssa Games 2015

wool shop again

5 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

another Hitta ut run to Berthåga

S&C 30:00 [2]

with some rockgympa on the way home. can tell ive not been doing much strength, good to begin but tiring towards the end

Sunday Sep 27, 2015 #

11 AM

Running - easy 1:50:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

quite a easy day today but time for an awesome longer run round some of the nicest bits in Nåsten, then taking the hitta ut at Stenhagen (extended for October now, too, so the dream of Catching Them All lives on...) realyy enjoyable and helped that legs working well again, felt strong all the way :-)

Saturday Sep 26, 2015 #

10 AM

Orienteering - hard 30:00 [4]
shoes: Inov-8 Oroc 280 June 2015

Middle distance, really i wasnt so interested in the map or especially compass. hard to get any sense out of anything, all felt a bit north-Stokholmy. mainly busy trying to run quicker when not so secure about less than perfect form. hopefully i can apply myself to orienteering in the next five days? hmm...

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 280 June 2015

5 PM

Running - easy 55:00 [2]
shoes: Adidas Forssa Games 2015

nice evening run

10 PM

S&C 10:00 [1]

Friday Sep 25, 2015 #

10 AM

Running - easy 1:00:00 [2]
shoes: Adidas Forssa Games 2015

Drills at Studenternas, also got involved in a 300m with Linus, aged 3. felt sick and dizzy soon after leaving home. what is wrong with me this week? :-(

5 PM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

going better after big ikea lunch. small paths, terrain and NOM

Thursday Sep 24, 2015 #

11 AM

Running - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

took the after breakfast option today. Rödmossan. grey weather but still amazing colours in the forest. doms from yesterday.

6 PM

Running - hard hills 15:00 [3]
shoes: Inov-8 X-Talon 190 Sept 2015

(the uphills)... good job tis was supposed to be the easiest of the hard trainings this week, still too much doms to move so quickly! even ankles from doing balance work, never knew that was a thing... 6x "long" hill at Slottsbacken. at least got lungs working a bit and felt cumulative effort towards the end. looking forward to working on hills this winter too (probs on treadmill to get longer hills and shorter rests)

Running - easy warm up/down 50:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Wednesday Sep 23, 2015 #

12 PM

S&C 30:00 [1]

recovery day... so long since i saw the inside of a gym! i was lucky it was kompisveckan, which seemed to mean they just let everyone in free. feel better but v hungry.

Running - easy warm up/down 30:00 [2]
shoes: Adidas Forssa Games 2015

Tuesday Sep 22, 2015 #

9 AM

Running - easy 40:00 [2]
shoes: Adidas Forssa Games 2015

just a little one

3 PM

Running - hard intervals 23:15 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

track at Studenternas. have been feeling awful today, really tired and down, but intervals wait for no woman. so 3x2km then 5x200m to continue from last week. thought i might surprise myself with the first in 6:48 but then the bad feeling kicked in more, 6:56 for the others. then 33s for the 200s :-( ... worth noting i did suddenly feel lots better when happened to be running with/chasing one of the others on the track (nice to see Kristina there on her rollerskis!). solo sessions can be tough. hope i'm just tired from the weekend, though possibly a bit underfed too :-(

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

stopped at ICA Hörnan for cake based recovery on the way home, hope it can kickstart a better feeling for the rest of the week.

Monday Sep 21, 2015 #

10 AM

Orienteering - easy 50:00 [2]
shoes: Inov-8 Oroc 280 June 2015

i've forgotten how to Lunsen...

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 Oroc 280 June 2015

6 PM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Sunday Sep 20, 2015 #

Event: SM, stafett

7 AM

Running - easy warm up/down 20:00 [2]
shoes: Adidas Forssa Games 2015

11 AM

Orienteering - hard race 45:00 [4]
shoes: Inov-8 Oroc 280 June 2015

SM relay. orienteering was a bit of a mess, really, i was lucky to have some kind gaffling and others round me to help put me right... but it was good enough for the occasion. Riina had sent me off in a great position and Annika finisjed it off perfectly, so now Linné are Swedish Champions! v cool :-D

C • Congrats! Great race! 6

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 Oroc 280 June 2015

4 PM

Running - easy 30:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

evening jog

Saturday Sep 19, 2015 #

10 AM

Orienteering - medium 32:00 [3]
shoes: Inov-8 Oroc 280 June 2015

SM middle public race, trying to get into Sthlm terrain again. rusty...

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 June 2015

Friday Sep 18, 2015 #

9 AM

Running - easy 55:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Nåsten again, plus short hills

6 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Thursday Sep 17, 2015 #

10 AM

Running - easy 1:00:00 [2]
shoes: Adidas Forssa Games 2015

easy Wool Shop variation. saw two squirrels and Gunilla S.

Wednesday Sep 16, 2015 #

10 AM

Running - easy 35:00 [2]
shoes: Adidas Forssa Games 2015

S&C 35:00 [1]

5 PM

Orienteering - easy 18:00 [2]
shoes: Inov-8 Oroc 280 June 2015

Middle distance training in Nåsten. not perfect but surprisingly okay! enjoyed it. course 1...

Orienteering - medium 18:00 [3]
shoes: Inov-8 Oroc 280 June 2015

course 2. couldnt help pushing a bit harder once swallowed up by the Rassmus and Josef train (Thierry train had already gone straight by, no chance there)

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 Oroc 280 June 2015

Tuesday Sep 15, 2015 #

8 AM

Running - easy 55:00 [2]
shoes: Inov-8 Oroc 280 June 2015

good morning Nåsten! back on the NOM network

6 PM

Running - hard 20:00 [4]
shoes: Inov-8 X-Talon 190 Sept 2015

asked the track how much of the WOC fitness i have lost in the downtime (Österängen, football match at Studenternas) and the track said quite a bit but it's workable.
2x2km (6:55, 6:56, same as the quickest in May but i ran 4 then...) then 5x400m (74s). still good to get this first one done, really looking forward to improving for next year!

Running - easy warm up/down 1:00:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

long way to Österängen...

Monday Sep 14, 2015 #

11 AM

Running - easy 50:00 [2]
shoes: Adidas Forssa Games 2015

Sunday Sep 13, 2015 #

Running - easy 1:00:00 [2]
shoes: Adidas Forssa Games 2015

Saturday Sep 12, 2015 #

9 AM

Running - easy 40:00 [2]
shoes: Adidas Forssa Games 2015

good morning Edinburgh!

2 PM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

up a hill :-)

Friday Sep 11, 2015 #

8 AM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

2 PM

Running - easy 1:15:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Cleveland Way from Slapewath, Guiborough Woods, quick shimmy up Roseberry then to Great Ayton (extra km in the end with a wrong turn). really nice, maybe the last day of warmth?

Thursday Sep 10, 2015 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

4 PM

Running - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 190 Sept 2015

Goathland moor, small paths and heather

Wednesday Sep 9, 2015 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

S&C 15:00 [1]

7 PM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

Tuesday Sep 8, 2015 #

7 AM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

5 PM

Running - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

Monday Sep 7, 2015 #

Note
(rest day)

Sunday Sep 6, 2015 #

11 AM

Orienteering - hard 35:00 [4]
shoes: Inov-8 Oroc 280 June 2015

South Gare, new dunes area. think it would have worked better if id seen it was 5m contours beforehand. still, wasnt in the mood anyhow.

Orienteering - easy 35:00 [2]
shoes: Inov-8 Oroc 280 June 2015

6 PM

Running - easy 30:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

evening jog, nice to breathe in some clearer air after being close to the steelworks this morning

Saturday Sep 5, 2015 #

10 AM

Running - easy 1:35:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

nice longer run. fierce wind on the clifftops meant i floated out and fought back. kept overtaking people doing some kind of race. awkward.

6 PM

Running - easy 30:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

evening jog

Friday Sep 4, 2015 #

4 PM

Running - hard intervals 20:00 [4]
shoes: Inov-8 X-Talon 190 May 2015

another easing into it session, flat and uphill on forest roads. nasty sting on warm up but luckily not too bad reaction.

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

9 PM

S&C 10:00 [1]

Thursday Sep 3, 2015 #

11 AM

Running - easy 55:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

all went a bit Very Hungry Caterpillar - muesli, fried eggs, toast and a slice of cake with my coffee before i got out for this.

6 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

Wednesday Sep 2, 2015 #

4 PM

Running - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

easy day today

S&C 15:00 [1]

Tuesday Sep 1, 2015 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

S&C 10:00 [1]

5 PM

Running - hard intervals 20:00 [4]
shoes: Inov-8 X-Talon 190 May 2015

beginnings of return to harder training. 2x8min then 1x4min (as planned, the last one wasnt a cut-off!). felt fine, though a little rusty.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 X-Talon 190 May 2015

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