Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Nov 30, 2017:

activity

time

miles

Running - easy

35:31:00

Orienteering - easy

7:08:00

S&C

6:25:00

Running - hard

4:22:20

Orienteering - hard

2:49:00

Orienteering - medium

1:57:00

Total

58:12:20

3:35

0:00

» now

Thursday Nov 30, 2017 #

10 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara Nov 2017

From stadion. Nice loop by the water. Saw someones car surroundings by paps, maybe i managed a photobomb?

S&C 1:15:00 [3]

Bunker. Have discovered landmine squats, which are excellent for people like me with rubbish shoulders.

6 PM

Orienteering - easy 1:28:00 [1]
shoes: Inov-8 XTalon 212 April 2017

Another night when i cant orienteer

C • welcome 3

Wednesday Nov 29, 2017 #

12 PM

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

Bit of a change of plan when i got a big work project today instead of tomorrow. Out for an easy loosener along the lake. After racking up so many flat km yesterday it will be nice with some terrain now.

6 PM

Running - easy 40:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Tried to night orienteer but it wasnt really happening. I am a bit pathetic sometimes.

Tuesday Nov 28, 2017 #

9 AM

Running - easy 51:00 [2]
shoes: Saucony Kinvara Nov 2017

easy trångsund-ågesta. spectacularly grim in the freezing rain.

6 PM

Running - hard 29:00 [4]
shoes: Saucony Kinvara Nov 2017

Actually went to club intervals for once, but it was a pyramid and wanted to lump together the longer ones in the middle as a tempo. Idea was to generate some pain on the 1-2-3min(1min) at the start then run with it on the 20min, then jump back in for the short ones at the end to try and hit a high speed. Didnt work great in that i think ive fully wintered myself and cant hit a high enough speed to hurt early on (a better idea would have been to do some tempo first) and then i got distracted by the nice route i found on the tempo and missed the group at the end (ran 3x1/1 plus a hill stride by myself)

S&C 15:00 [2]

Then to bandhagen skola for strength. Just easier things/core for me cos im supposed to be lifting tomorrow.

Running - easy warm up/down 1:00:00 [2]
shoes: Saucony Kinvara Nov 2017

At least been feeling fresh today and not so tired on the way home either.

Monday Nov 27, 2017 #

9 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara Nov 2017

Easy round näset with Josh then some extra by the lake.

5 PM

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

Flat outing in Ågesta then to the shop

Sunday Nov 26, 2017 #

12 PM

Orienteering - easy 2:15:00 [1]
shoes: Inov-8 XTalon 212 April 2017

Theres a fine line between getting out early on a morning and getting out before it gets dark... Feeling a bit Liffey to begin with and a bit hungry and bonky at the end but nice to engage bottom gear and get in some good forest time in svartvik-mörtsjön. Orienteering mostly okay but i was going very slowly.

Saturday Nov 25, 2017 #

10 AM

Running - hard intervals 31:50 [4]
shoes: Saucony Kinvara Nov 2017

9x1km/1min along djurgårdskanalen, managed to hold about 10km speed. Another tough one mentally but much better feeling than last week.

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

12 PM

Running - easy 11:00 [1]
shoes: Saucony Kinvara Nov 2017

Absolute crawl from centrum to näset

4 PM

Running - easy 20:00 [2]
shoes: Saucony Kinvara Nov 2017

One year planning meeting later... learned from last week and got in the afternoon jog before i could end up in the pub. Couldnt face putting on the sweaty clothes from this morning again so it was on the treadmill, lame.

S&C 20:00 [1]

Core in the bunker

Friday Nov 24, 2017 #

11 AM

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

After the lifting, cometh the doms. Recovery day. Hökarängen and IP for some flexibility drills feat. some of the poorest formed inchworms of all time.

Thursday Nov 23, 2017 #

10 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara Nov 2017

A lap of manillavarvet from stadion, in a probably should have warmed down more yesterday kind of style

S&C 1:00:00 [3]

Then in the bunker afterwards. Faffing trying some new moves, There for ages!

6 PM

Running - easy 1:25:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Over to näset then 2 easy laps of skogsåttan. Nice! Turned into quite a big day.

Wednesday Nov 22, 2017 #

10 AM

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

bit late again, hibernation... just the session planned today but i thought a small leg loosener might help the cause

1 PM

Running - hard tempo 32:00 [4]
shoes: Saucony Kinvara Nov 2017

On the treadmill at stadion. Boring, find it hard to relax into running on the treadmill. Luckily programme changes next week.

Running - easy warm up/down 15:00 [2]
shoes: Saucony Kinvara Nov 2017

Tuesday Nov 21, 2017 #

10 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara Nov 2017

significantly less keen this morning, quite heavy snowfall, but made it out round trångund-ågesta. snow seems to lose a bit more of its appeal each year but it wasnt so bad once i got moving.

6 PM

Running - easy 1:13:00 [2]
shoes: Saucony Kinvara Nov 2017

Thought id be okay for a tempo on the commuting superhighway but most places were barely runnable at all. Back via hökarängen track and at least the forest looks pretty, as that was the only redeeming feature of the run -_-

Monday Nov 20, 2017 #

11 AM

Running - easy 58:00 [2]
shoes: Saucony Kinvara Nov 2017

Bit late out. Sliding around by the lake then over to IP for drills, then uphill strides on the way home. Got lucky in that the track had just been cleared of snow.

3 PM

S&C 30:00 [1]

core, balance

6 PM

Running - easy 52:00 [2]
shoes: Saucony Kinvara Nov 2017

Ågesta elljusspår with Louise. Really enjoyed it, nice with a little bit of snow and not too cold.

Sunday Nov 19, 2017 #

11 AM

Orienteering - medium 1:57:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Incl a bit of a warm up and down. Joined Centrum for their ultralong club championship at Haninge. Completely straight course and mass start, felt like a good tio training. Mix of competitive feeling in the pack and long easy run on my own. Went through some very deep and very cold water in the middle and it all went a bit Halikko after that.

7 PM

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

S&C 20:00 [1]

shuffled o the outdoor gym at IP, which was a bit frosty but got some basic core done at least

Saturday Nov 18, 2017 #

10 AM

Running - hard intervals 39:30 [3]
shoes: Saucony Kinvara Nov 2017

20x90/30 with easy pace "recoveries". Something not going right here, somehow managed to be unable to dig deep but also a sufferfest. Not a good nights sleep but been eating much better, and I think at least partly that it was too soon to run a session in these shoes (really do prefer them well boken in... Hips feeling tight towards the end, i think i wasnt moving quite the same as usual). Oh well, got it done. Also, i think stora skuggan is the skelder of Stockholm, with its own (colder) microclimate.

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

Friday Nov 17, 2017 #

10 AM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Out to Mörtsjön for orienteering. Wanted to enjoy it but i wasnt really concentrating and orienteered too badly to be happy.

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 XTalon 212 April 2017

6 PM

Orienteering - easy 52:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Night-O in svartvik. Enjoyed this much more, tricky.

Running - easy warm up/down 14:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Thursday Nov 16, 2017 #

6 PM

Running - easy 34:00 [2]

Didnt really eat or sleep enough the past two days, so spent the day mainly catching up with that. Not everything was in my control but if i dont improve my eating im a bit worried about where the winter will take me. Eventually jogged to näset via hökarängen track (which is all frozen) and felt decent enough on the run, so proceeding with caution. Shit to miss club training in mörtsjön but at least have the map for tomorrow.

Wednesday Nov 15, 2017 #

11 AM

Running - easy 1:02:00 [1]
shoes: Saucony Kinvara - July 2017

My first class where nobody actually showed up, so took the chance for a really easy recovery outing round husarviken and stora skuggan. From stadion so i could have a good stretch after. Feel a bit jaded when i was working til really late last night, still some doms from Monday too.

4 PM

Running - easy 43:00 [2]
shoes: Saucony Kinvara Nov 2017

Work social, which involved running a bit. We did a session but i made sure to keep it all easy. A few drills included. Moving a bit better but still tired. Breaking in new shoes, which i desperately needed.

Tuesday Nov 14, 2017 #

8 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara - July 2017

Easy trångsund-ågesta. Low sun and heavy frost, v pretty. Doms but i think its manageable. Stopped for strides.

5 PM

Running - hard 40:00 [4]
shoes: Saucony Kinvara - July 2017

40min tempo. Glad i went into town for this, would not have managed as much on my own. On quite a small loop to avoid too much tarmac (Bad November returned and the sleet was freezing to the road as we went) but still a bit slippery there too. Doms and heavy legs meant not the greatest speed but tried not to force it and just went on feeling.

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

Monday Nov 13, 2017 #

8 AM

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

Hökarängen, tops and shops. Quite chilly, takes a while extra to get dressed to go out

12 PM

S&C 1:00:00 [3]

Bunker. Mainly squats and falling off the swissball

Running - easy warm up/down 10:00 [1]
shoes: Adidas flats

Quick warm up on the treadmill

6 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - July 2017

Flat outing back round hökarängen, apart from strength doms should be good for a hard day tomorrow

Sunday Nov 12, 2017 #

Note

glad this week was less intense so i could get over being run down last week. also a bit less volume but because there wasnt much in terrain the km-age was about normal. i want to get out more in terrain next week now my foot arch has sorted itself out somewhat, need to keep managing it a bit and make sure i keep the quality over the next weeks when the volume should increase a little (tho i think the toughest weeks should be in the new year)

11 AM

Orienteering - hard 32:00 [4]
shoes: Inov-8 XTalon 212 April 2017

"Shortened long distance" from near Stadion. Quite easy course but i was trying hard to push, which didnt feel so easy with yesterday in my legs, so i still wiggled into the harder controls.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 April 2017

No warm down, got chatting to Anna then just wanted to be inside

Saturday Nov 11, 2017 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - July 2017

More spårvägen intervals round stora skuggan. 2x 6-5-4min, 1min recovery all the way through. Still getting used to the feeling for these, and how much i can push. Not always a great surface for speed but i think the effort was about right, got in a decent amount of suffering anyway.

Running - easy warm up/down 38:00 [2]
shoes: Saucony Kinvara - July 2017

Once again i was thoroughly dropped on the warm down

8 PM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - July 2017

Evening constitutional once the rugby had finished, had hökarängen all to myself :-)

Friday Nov 10, 2017 #

8 AM

Running - easy 1:15:00 [2]
shoes: Saucony Kinvara - July 2017

Easy snösätra feat. Off-piste diversion then set of drills and strides at IP. Need to get a bit more flexible.

3 PM

Running - easy 47:00 [2]
shoes: Saucony Kinvara - July 2017

Enjoyed another explore from stadion, found a really nice elljusspår.

S&C 20:00 [1]

Gym after. Then a good stretch.

Thursday Nov 9, 2017 #

8 AM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - July 2017

easy Ågesta. lots of trees by the water are under attack from the local beavers, never realised that they fully look like in cartoons when theyve been gnawed away.

C • That would definitely warra... 2

2 PM

Orienteering - easy 48:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Easy o in Ågesta, a bit of extra terrain in the nicest bits. Just as the light was going. Good where i applied myself enough to plan properly. Left a nice slice of r hand on the granite at the last control, manky.

Running - easy warm up/down 23:00 [2]
shoes: Inov-8 XTalon 212 April 2017

6 PM

S&C 15:00 [1]

mainly core

Wednesday Nov 8, 2017 #

8 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - July 2017

easy skating about by the lake then onto the track for some jumping about.

11 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara - July 2017

Took a new group from hjorthagen. bit more stressful when im not so familiar with the group, that bit of town and needed to find a suitable hill to run up.

Tuesday Nov 7, 2017 #

11 AM

Running - easy 39:00 [2]
shoes: Saucony Kinvara - July 2017

more recovery, bridges route and then back from centrum with shopping. couldnt get out til later cos i had a work deadline and it had warmed up a bit but still got a nasty shock wading through the flooded bit of the path on näset, transparent layer of ice on top. brr.

managed not to be too hungry this morning, maybe okay to push up to threshold this evening.

6 PM

Running - hard tempo 30:00 [4]
shoes: Saucony Kinvara - July 2017

Tempo round gubbängen and tallkrogen. Winter feeling hit and ive been a bit down so just got this done and made it simple rather than trying to join up with club intervals for some of it, and tried to relax into it. I think im recovered though, good feedback that my speed was about the same as with the group in other weeks, it didnt feel hard and there was quite a lot of ice and road crossing logistics to take into account. Nice to feel more back on track, just need to keep on top of everything.

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - July 2017

Monday Nov 6, 2017 #

8 AM

Running - easy 33:00 [1]
shoes: Saucony Kinvara - July 2017

Small morning jog. Ive still not caught up with eating and been having to dig into reserves i dont really have. Starving all the time! Again slept badly cos i was hungry, so im not going to train anything harder or longer than this until im back to normal.

3 PM

S&C 30:00 [1]

easy stuff at home

5 PM

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

Easy hökarängen. Feeling a bit more normal, will keep playing it by ear.

Sunday Nov 5, 2017 #

10 AM

Orienteering - hard race 1:47:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Höstlunken with Louise. Quite dead legs from yesterday, thought they might wake up at some point but i just stayed tired and got a bit bonky. it was still good fun and i think we worked well as a team :-) so a good successful day out!

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Saturday Nov 4, 2017 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - July 2017

Saturday session with spårvägen, probably the one i'll try to get to over the winter. 8/90, 6/90, 4x4/1. Trying to work just a little harder than threshold when my top gears are a bit rusty and recoveries short. Managed fine, tough mentally with first session back, especially the bits with the grim headwind.

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

I was definitely moving slowest on the warm down #intervalgoals

5 PM

Running - easy 35:00 [1]
shoes: Saucony Kinvara - July 2017

just an easy recovery, mainly so i could do some good stretching. saw two urban hares and a police cordon.
https://www.aftonbladet.se/nyheter/a/ORJ8w/man-uts...

Friday Nov 3, 2017 #

9 AM

Running - easy 1:02:00 [2]
shoes: Saucony Kinvara - July 2017

fairly late for a morning jog... hökarängen tops and track then IP for a good length set of drills. some new ones to test coordination. well worth the ice to have some proper sunlight.

3 PM

Orienteering - easy 45:00 [2]
shoes: Inov-8 XTalon 212 April 2017

little analysis of last night by re-running and looking again at the lines and places that tripped me up last night. nice, felt useful and enjoyed it. confidence again is the key thing to work on.

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

just managed to get round before it the light faded too much. winter -_-

Thursday Nov 2, 2017 #

10 AM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - July 2017

Just a little one while my washing was on. Still feeling a bit underfed, always a fun one to fix :-)

6 PM

Orienteering - hard 30:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Night training in Svartvik, first night-O in ages! I had to cut back all the extras i was wanting to do in the session because im still feeling weirdly hungry, i thought i should make it a short one so im not run down ahead of the weekend. relay start was fun, settled eventualy into a trio with Josh and Georg and proper enjoyed the middle section trying to pick good lines. Lost it near the end and called it a day instead of re-running, can do that tomorrow instead. i think more of this would be great over the winter.

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

Wednesday Nov 1, 2017 #

8 AM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - July 2017

morning jog along the lake, then to IP for a few plyometrics. feeling better but not so much energy after not being able to eat very well yesterday.

3 PM

S&C 40:00 [3]

Bunker again, mix of leg strength and core.

5 PM

Running - easy 1:13:00 [2]
shoes: Saucony Kinvara - July 2017

Home from Odenplan with Louise. Really enjoyed this, feeling the squats a bit on the few steps but generally feeling back to normal and we kept a good pace all the way.

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