Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Jun 30, 2017:

activity

time

miles

Running - easy

28:49:00

Orienteering - easy

5:44:00

S&C

2:35:00

Running - hard

2:14:33

6.21

10.0

Orienteering - hard

1:51:58

Orienteering - medium

1:30:00

Total

42:44:31

6.21

10.0

2:18

0:00

» now

Friday Jun 30, 2017 #

Event: WOC 2017

5 PM

Orienteering - easy 39:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Mix of orienteering, running and strides. Felt fine and orienteering okay too.

Thursday Jun 29, 2017 #

9 AM

Running - easy 31:00 [3]
shoes: Saucony Kinvara - April 2017

Morning jog, couple of drills then working through the limited gears i had, need another good sleep i think.

S&C 10:00 [1]

5 PM

Orienteering - medium 41:00 [3]

Out in the forest, still nice! Quite easy but higher speed in some bits.

Wednesday Jun 28, 2017 #

4 PM

Orienteering - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

Sprint training and a bit of extra jogging. Bit travelled out, feeling griiiim. Good concentration exercise tho.

Tuesday Jun 27, 2017 #

Note

Travelling. Some top characters on the ferry to Riga.

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog. I think autopilot has activated full taper mode, couldnt have put more effort in if i wanted to. V nice morning for a casual one tho.

Monday Jun 26, 2017 #

11 AM

Running - easy 37:00 [1]
shoes: Saucony Kinvara - April 2017

feeling lazy this morning, also legs quite heavy from yesterday, so just a really easy jog and drills at the track while washing was on.

4 PM

Orienteering - easy 1:01:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Took a trip to Paradiset. Aim was to take it easy and know what i was doing all the time but my orienteering was an absolute joke, again. Then after 40min there was pressure to make the bus home and suddenly some magic happened and i actually hit a control properly. Luckily woc has some elements of pressure involved.

Sunday Jun 25, 2017 #

10 AM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog. Better late than never. Bridges for a change.

3 PM

Running - hard intervals 20:00 [4]
shoes: Saucony Kinvara - April 2017

Ågesta 6k elljusspår for some lactic. 5 x 3min/30s, 1min/2min. tried to get a balance on the 3min between not making extra lactic and not slacking too much. track is quite "undulating" so this was a killer, both legs and lungs worked hard. good one to get done, 7 days left til race day.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - April 2017

Saturday Jun 24, 2017 #

8 AM

S&C 30:00 [1]

11 AM

Running - easy 1:45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Mix of running and orienteering round Ågesta/Kvarnsjön. had to stop and give myself a talking to a couple of times, not sure how i can be quite so bad at holding a direction... anyhow nice to have one bit longer, easier training in the middle of all the shorter stuff. back to it tomorrow.

Friday Jun 23, 2017 #

9 AM

Running - hard intervals 6:00 [5]
shoes: Saucony Kinvara - April 2017

1s and 2s at the IP. Feeling like a bit of a diesel engine but cranked them out as planned. R gluten not behaving, or might be nerve pain. Otherwise fine.

Running - easy warm up/down 44:00 [2]
shoes: Saucony Kinvara - April 2017

7 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara - April 2017

evening jog

Thursday Jun 22, 2017 #

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog and hill sprints round hökarängen. Not moving well at all til the last couple of minutes, think cos i was working til way too late last night.

6 PM

Running - easy 1:04:00 [2]
shoes: Saucony Kinvara - April 2017

mostly small paths on näset then in svartvik. been catching up on sleep, a bit flat feeling still so not pushing hard. included some hills though.

11 PM

S&C 10:00 [3]

Wednesday Jun 21, 2017 #

11 AM

Orienteering - easy 50:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Orienteering confidence has been so low for so long it might take a bit of putting right this week. thought a nice outing to mörtsjön would help. quite positive, relatively clean. always enjoy it here and feeling strong in the terrain, even though it was just an easy one.

Running - easy warm up/down 24:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

6 PM

S&C 20:00 [1]

Core at the outdoor gym, went to näset for a change

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jun 20, 2017 #

10 AM

Running - hard intervals 30:00 [3]
shoes: Saucony Kinvara - April 2017

bit of a reduced session into town battling the headwind (even shorter than it would have been, had to divert to shopping centre loos at Skanstull, then just jogged from there). then a coffee break and then intervals with an extra class at humlegården. bit more tired today but glad to get something useful done!
10 min tempo and 4 1/2 x 80/40 by myself, then 5x80/40, 5x60/40, 5x40/20 with the class.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - April 2017

6 PM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

evening jog

Monday Jun 19, 2017 #

7 PM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - April 2017

Not textbook recovery strategy after Venla but after some napping went for the lakeside recovery run, bit oddly i felt brilliant so continued round to Ågesta. some drills afterwards. i think i might be indestructible?!

Sunday Jun 18, 2017 #

4 AM

Running - easy 15:00 [2]
(rest day) shoes: Saucony Kinvara - April 2017

Running to wake up Rhys

Saturday Jun 17, 2017 #

Event: Jukola 2017

8 AM

Running - easy warm up/down 28:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog, drills and strides

5 PM

Orienteering - hard race 55:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Venla leg 4. Really not my best work, poor orienteering.

so cool that the other girls (Louise, Hanna, Helena) had pretty solid runs though, which meant we were 43rd together. can be better but really encouraging! :-)

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Friday Jun 16, 2017 #

4 PM

Running - easy 55:00 [2]
shoes: Saucony Kinvara - April 2017

Tops off in Joensuu! A bit by myself then met the boys on the way home, obligatory last km wind up to dust off the cobwebs after a long journey.

Thursday Jun 15, 2017 #

11 AM

Orienteering - easy 58:00 [2]

bit late getting going, had to wait in for a delivery. Ågesta, contour only. just taking it easy, didnt feel like doing anything tough!

Wednesday Jun 14, 2017 #

10 AM

Running - hard intervals 18:00 [4]
shoes: Saucony Kinvara - April 2017

just about back to normal so headed out to hökarängen elljusspår for hilly fartlek. 8x2min/90s. not feeling so motivated to really push but tried to get on with it, by i7 i was crawling up the biggest hill, not sure if i should be pleased i managed to generate that much lactic or sad about being a bit crap. then a little jog about to recover and 4x reps up the big hill to finish. session in the bag anyhow.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara - April 2017

6 PM

Running - easy 54:00 [2]
shoes: Saucony Kinvara - April 2017

Recovery round snösätra, outdoor gym and finished at the shop

S&C 10:00 [1]

Tuesday Jun 13, 2017 #

11 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - April 2017

Filling in for Josh at work, then back to Gullmarsplan to make up a bit of extra time. Nice training group!

6 PM

Orienteering - easy 54:00 [2]

Venla prep with Louise in Ågesta

Monday Jun 12, 2017 #

8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

Pre breakfast hökarängen, finished at centrum

1 PM

S&C 45:00 [3]

Gym

Running - easy warm up/down 7:00 [2]
shoes: Saucony Kinvara - April 2017

there and back again

6 PM

Running - easy 49:00 [2]
shoes: Saucony Kinvara - April 2017

Easy round the lake, ågesta - trångsund direction for a change. Still v much in recovery mode, heavy legs!

Sunday Jun 11, 2017 #

8 AM

Running - easy 1:04:00 [2]
shoes: Saucony Kinvara - April 2017

Out early to deliver maps and check the course at Stockholm Trail. Bit tired but legs not as destroyed as i feared.

2 PM

Running - easy 48:00 [2]
shoes: Saucony Kinvara - April 2017

Into town from björkhagen to meet Maiju. Much more wrecked, shuffling along. Ran round the waterfront, v little memory from running there last night!

Saturday Jun 10, 2017 #

2 PM

Running - easy warm up/down 31:00 [2]
shoes: Saucony Kinvara - April 2017

Like a morning jog but without the "morning" element.

8 PM

Running - hard race 35:33 [5] 10.0 km (3:33 / km)

Söder runt 10km. Watch in pocket but pretty sure it was a big positive split. Could have done with a 35min pacer to sowly drop off the back of! Nearly flat course but not always the best surfaces. Pretty sure i dont clear the standard for getting away with a crop top but i did it anyway. 19th, 1st woman. New to this running game and not that good, but i like it. Next goal under 35?

Running - easy warm up/down 20:00 [2]

Friday Jun 9, 2017 #

12 PM

Running - hard intervals 15:00 [3]
shoes: Saucony Kinvara - April 2017

Intervals with my class, found a nice round route by the water from nobelparken and across the bridge to come back via djurgården. Then really easy jog over along the water on Södermalm, finish at hornstull.

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - April 2017

8 PM

Running - easy 25:00 [1]
shoes: Saucony Kinvara - April 2017

more work and then a longish sleep later. out for a small jog once i came to again, mainly to go to the supermarket. slowly becoming nocturnal i think.

Thursday Jun 8, 2017 #

8 AM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - April 2017

Pre breakfast Snösätra with a few drills at the end. nice to get huge work project today instead of yesterday...

6 PM

Running - hard intervals 10:00 [3]
shoes: Saucony Kinvara - April 2017

Big work day, couldnt get out again til the evening. Cruising trying to find the right pace, had felt rubbish on the warm up so pleased to be producing good speed for the effort. Short, 5x2/1min.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara - April 2017

Not so great at getting the turnover on strides though. Home via food shop.

S&C 15:00 [1]

Core

Wednesday Jun 7, 2017 #

Note
(rest day)

Proper rest day, only moved as far as the laundry room

Tuesday Jun 6, 2017 #

9 AM

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

KM day in Uppland. Longer warm up trying to get into a good feeling, tirddness from the weekend has hit!

Orienteering - hard race 14:11 [4]
shoes: Inov-8 XTalon 212 Oct 2016

KM sprint. Not so quick top gear for eg. last loop but not too bad. One hesitation and missed one route choice. Time was quicker than Josh, which is awkward considering his sprint specialisation.

1 PM

Orienteering - medium 49:00 [3]

Long KM. Straight after lunch and completely knackered! So tried not to push so hard but head still falling apart after half way. Only got to the end cos there was fika! Can tell ive been working hard, cant sit down again.

Running - easy warm up/down 8:00 [2]

Monday Jun 5, 2017 #

10 AM

Running - easy 1:06:00 [2]
shoes: Saucony Kinvara - April 2017

Ågesta, näset on the way home too. Bit fat.

4 PM

Running - easy 1:12:00 [2]
shoes: Saucony Kinvara - April 2017

flat outing round Näset. nice to run with more hills than the standard round here!

Sunday Jun 4, 2017 #

6 AM

Running - easy 21:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog with Linus and Josh

10 AM

Orienteering - hard race 14:00 [4]

SM sprint relay. Okay until it got difficult in the second half.

Running - easy warm up/down 25:00 [2]

Saturday Jun 3, 2017 #

8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog. Slept well but still half asleep for this!

5 PM

Orienteering - hard race 16:00 [4]
shoes: Saucony Kinvara - April 2017

Sprint SM final. difficult course in the beginning, much too tricky for me without more training at that sort of thing! Really messy, tried to push hard later when it was about the running but it was never going to be a great one. When Louise said i should get moving to the prizegiving i thought it was a joke! Looking forward to tomorrow tho :-)

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - April 2017

Friday Jun 2, 2017 #

1 PM

Orienteering - hard race 12:47 [4]
shoes: Saucony Kinvara - April 2017

SM sprint qual. Tried to hold back some top gears, ran quite cleanly but faffed the last route choice a bit. Job done anyway!

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - April 2017

Tried to get in a proper warm up/down

5 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - April 2017

Bit of extra distance

S&C 15:00 [1]

Hotel gym

Thursday Jun 1, 2017 #

Note

think i have a touch of the hayfevers. im lucky to only get it in nose/sinuses rather than the full body experience but i am a bit sniffly today.

11 AM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - April 2017

easy day today, jogging about Näset with Josh. forgot watch.

6 PM

Orienteering - easy 51:00 [2]

Control picking in Svartvik. Taking it easy. Twisted knee a bit contouring, will be good to be on the flat tarmac all weekend...

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