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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Running - easy44 29:20:00
  Orienteering - medium4 3:53:00
  S&C 8 3:40:00
  Orienteering - hard4 3:30:00
  Running - hard6 2:29:50
  Orienteering - easy2 57:00
  Alternative training1 30:00
  Total49 44:19:50

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Saturday Jun 30, 2018 #

11 AM

Running - easy 47:00 [2]
shoes: Saucony Kinvara June 2018

Back in whitby... Bit short of sleep but otherwise fine, and new trainers after wearing the other ones so thin was definitely shoe doping. Felt like i was running on springs. Coast path, back through town.
5 PM

Running - easy 39:00 [2]
shoes: Inov-8 O Roc 280 April 2018

From top of maybeck, some fartlek up to the road by Lilla and across the terrain on the way back, but all quite loose when ive frontloaded the week. Much better training day than feared!

Running - hard 14:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Friday Jun 29, 2018 #

Note
(rest day)

Today's challenge is trying to transform from post-flight scruffy into something near enough fit for a wedding on the East coast mainline

Thursday Jun 28, 2018 #

10 AM

Orienteering - hard race 1:15:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Woke up, packed up, found that i was starting a bit later than expected, no disaster but i had to be on a bus from stockholm c by 18.30. Bit tight but okay if i ran well. Eight minute lead though so some orienteering cushion. Started course, off line to 1 and relocated wrongly, many minutes but no panic. Lost more seconds. Plain wrong direction to 5. Train caught me, ohhhhhhh shit. Running with Lisa R, we both made a complete mess of 7. Kept being messy, we overtook Fredrika about 4 times. Three controls left, long leg, Lisa went for a longsprint and i was too tired to follow. Tried to keep track, lost sight of her a couple of hundred metres before the control. A bit too high, panicked, wondered if second spot was safe... But looked like it matched just below and some old guys were standing looking confused, so knew there was a kite there.. Into the finish and turned out Lisa had spooned it worse and i won overall anyway. Haaa sums up the trip, most undeserved wins ive ever had! 2 minute laugh about our misses, washed face in a lake, got in the car, drove 6hrs to Stockholm without stopping, made my bus by 2 mins. :-)

Running - easy warm up/down 18:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Wednesday Jun 27, 2018 #

11 AM

Orienteering - medium 38:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Never got moving enough to log as a normal race but technically, one of the top very few most intense orienteering experiences so far. Middle distance on Idre's infamous "Bermuda triangle" up near Nipfjället. Expecting to lose a bit of time but would have liked better. Twice faffing about a few metres from the control second-guessing myself (#2, #8), once choosing a bad line by misjudging which features would be best to use (#4) and two with poor direction (#6, #9), 9 especially costing quite a bit. Difficult getting a balance between being confident enough in what youre doing not to be too easily distracted, and still watching for alarm bells.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Not feeling great, not sure i will train again today cos ive not been able to eat a proper lunch after (at least managed a protein drink and bit of cake though :-))
6 PM

Running - easy 1:12:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Evening jog up the pointy hill. Chose the off piste mfd route up, path back down. Taking it easy, ahead of one last race tomorrow.

Tuesday Jun 26, 2018 #

11 AM

Orienteering - hard 1:02:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Idre 3 days, day 1. Long distance. Have heard so much about these forests, and not disappointed! I was very good at getting near the controls okay, just not quite near enough. Managed to sneak past 5 of the 14, luckily relocation was good enough to avoid any epic misses. Cant say i got the best feeling from that though! Too much time lost. Not applying fine navigation v well into the circle... Fortunately for my result, i wasnt the only one having problems.

Not feeling great in the legs, not so much speed, but kept trying to push as best i could.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 O Roc 280 April 2018

6 PM

Running - easy 32:00 [1]
shoes: Saucony Kinvara Feb 2018

Easy run and explore from Idre, nice route recommended by the tourism office. Old friend hamstring tendon having a niggle, i think this has been the roof of the glutes/back problem all along this spring.

Monday Jun 25, 2018 #

12 PM

Running - easy 49:00 [2]
shoes: Saucony Kinvara Feb 2018

Saying goodbye to svartvik for now. Rest of the day driving to Idre.

Sunday Jun 24, 2018 #

12 PM

Running - easy long 1:46:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Bit slow to get going but sense of adventure got the better of me eventually. Went to explore more of Tyresta, from Handen to Nyfors mostly on sörmlandsleden.
7 PM

S&C 25:00 [1]

Bit of core at the gym before it closed

Saturday Jun 23, 2018 #

11 AM

Running - hard intervals 24:00 [4]
shoes: Adidas flats

2x 6(2), 4(1), 2(1) on the hellish loose gravel round stora skuggan. Bit smaller group, Michaela and the boys give or take 5s/km too quick, so i was grinding it out on my own off the back, but the speed for the surface wasnt so bad i think and working fairly well.

Running - easy 1:05:00 [2]
shoes: Adidas flats

Including bonus legging it to the train on the way
7 PM

Running - easy 37:00 [1]
shoes: Saucony Kinvara Feb 2018

Veeeery easy recovery round näset

Friday Jun 22, 2018 #

12 PM

Running - easy 53:00 [2]
shoes: Saucony Kinvara Feb 2018

Just an easy run
7 PM

Running - easy 31:00 [2]
shoes: Saucony Kinvara Feb 2018

Evening jog, just a recovery day today

Thursday Jun 21, 2018 #

9 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara Feb 2018

Feeling much more normal. Snösätra+
12 PM

S&C 45:00 [3]

Leg day
6 PM

Running - hard 40:00 [3]
shoes: Inov-8 O Roc 280 April 2018

5x8/1 terrain running. Took a map but only for loose reference, just concentrating on aerobic effort and getting a good mix of terrain. Back sore again after gym, maybe thats why it didnt feel like a big effort except for up hills... But good to get out and do it anyway. Heard that it can rain a lot in Latvia, so nice to practice in some serious Weather too. Warm spell on hold for Midsummer... Didnt expect anyone else to be out and suffered serious loss at danger-wee :-O

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Wednesday Jun 20, 2018 #

Note

Crashed
11 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara Feb 2018

Very much like a pre breakfast, except pre lunch. Post jukola blues.

Tuesday Jun 19, 2018 #

10 AM

Running - easy 55:00 [2]
shoes: Saucony Kinvara Feb 2018

Round the lake. Bit tired but not so bad.

S&C 20:00 [1]

Bit in the gym after
8 PM

Running - easy 47:00 [2]
shoes: Saucony Kinvara Feb 2018

Lateish one out on small paths. Slept through when i was supposed to go to athletics but probably a good idea. Uphill drills at the end.

Did manage a good analysis of Venla. Not a vintage performance, a few seconds at once (mostly compass error) but then a bit more (35s?) on the last gaffle. There were plenty of people doing worse things on gps but i cant be completely happy. But at least i know what to work on. Last minute decided to go up to Idre next week for some different and tricky terrain!

Monday Jun 18, 2018 #

Note
(rest day)

Not doing too badly but one nights sleep in three nights needs some extra recovery

Sunday Jun 17, 2018 #

8 AM

Orienteering - medium 2:00:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Jukola leg 7. Not in the mass start this year! Had managed to empty the tank yesterday and two hours napping in the military tent isnt great recovery! So it was more like a long run than a race. And i made all the mistakes... Pleased i ran much better when it mattered but this was a bit grim apart from some comedy in the last loop running with with Jo Stevenson.

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Saturday Jun 16, 2018 #

Event: 70th Jukola Relay
 
4 PM

Orienteering - hard race 55:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Venla leg 4. Good first three legs from Louise, Nika and Tilde. Out round some good teams and runners. Not so confident about physical capacity so not v aggressive running, but stayed within myself, which was a good idea. Not perfect on my compass but good enough to correct quickly. Four small mistakes but the best last leg ive run so far, and a club record in 28th place!

Proper good weekend at the viesti, both racing and sociable!

Running - easy warm up/down 25:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Friday Jun 15, 2018 #

8 AM

Running - easy 31:00 [2]
shoes: Saucony Kinvara Feb 2018

Easy lake run. Deadlines, packing, chaos
1 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Feb 2018

From Stadion on the way to the ferry. Stopped to try and stretch out my hip, then some strides. All jammed up again but a little better function towards the end.

S&C 20:00 [3]

In the gym after

Thursday Jun 14, 2018 #

Note
(rest day)

going ahead with this, nice relaxing daybeen taken over by work tho

Wednesday Jun 13, 2018 #

12 PM

Alternative training 30:00 [1]

Bit of an odd one, woke up really early but then fell asleep again after breakfast. So suddenly it was 1030 and i was disorientated and behind on work. Made it out eventually and playing it really cautious, took the "active recovery" on the cross trainer. Need to make sure i reach Lahti with a good bit of energy! Not feeling too bad after yesterday, back/hip a bit tight but much better than before (after Saturday i could barely run at all)
6 PM

Orienteering - medium 40:00 [3]
shoes: Inov-8 O Roc 280 April 2018

One of those days, "orienteering". Happy that at least my legs are continuing getting back on board. Sometimes it's frustrating trying so hard to get better at so many different things at once, and not feel like you can do any of them well. But also i already know that im usually a very mediocre orienteer who just manages to pick her days quite well, so its nothing to panic about... But if someone could find my skills and forward to Finland that would be brill, thanks!

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Tuesday Jun 12, 2018 #

11 AM

Running - easy 55:00 [2]
shoes: Saucony Kinvara Feb 2018

easy leg loosener round snösätra, then a few drills infront of the door. then hlf an hour of stretching and rolling, legs heavy again and hips and back tight.
5 PM

Running - easy warm up/down 30:00 [2]
shoes: Adidas flats

Not feeling great but pushed myself out the door to the track (up at Sollentuna, stadion booked out as seems usual...) warm up by the lake, hurdle drills...

Running - hard intervals 20:20 [4]
shoes: Adidas flats

Had been hoping for just short stuff but fitted in with Louise and Lisa. Bit of a mix but loosely progressive speeds. 1000, 800, 400, 1000, 600, 800, 1000, 600. Im still not exactly at my best but this actually felt good, fun and better than expected at least. Guesstimate time.

Monday Jun 11, 2018 #

11 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara Feb 2018

Its jukola week! Time to try and save the season. How did i manage to get to this point in the year and still feel like everything is wrong? But trying to throw everything at it now. Slept badly and had to delay for work so just a short one round hökarängen then to the gym. Some exercises to try and get my running to even up. If I really concentrate on the pull back bit of each stride i can almost feel like myself.

S&C 15:00 [3]

Now have a meal plan too, to stop cutting corners. Interesting to see that work out over the weekend...
5 PM

Running - easy 1:02:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Terrain run in Ågesta. Loved it! Just going easy, not too quick out the blocks after napping.

Sunday Jun 10, 2018 #

8 AM

Running - easy 1:24:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Course checking at Stockholm Trail, then a bit extra to get back to the arena. Nice morning run but a bit short of sleep! Tired legs after but no pain.
7 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Feb 2018

Easy evening jog

Saturday Jun 9, 2018 #

10 AM

Running - hard intervals 21:30 [4]
shoes: Adidas flats

Actually made it to a spårvägen session, not sure beforehand whether i should but i couldnt help wanting to, so i guess that meant i was already okay. Didnt go great, 6 gravel ks by the canal and after 2 i was cutting a bit to make sure i got enough rest ro reasonably keep up. But i was definitely not in the same bad state as earlier, more like just a bit rusty in these gears, and coach Kent didnt seem too concerned. Some strides after.

Itbs much better, or at least eclipsed by hamstring-glutes doms. R si still grumlig away in the background.

Running - easy warm up/down 40:00 [2]
shoes: Adidas flats

5 PM

S&C 15:00 [1]

Quick bit of balance and upper body at the gym
7 PM

Running - easy 30:00 [1]
shoes: Saucony Kinvara Feb 2018

Recovery jog. Peak doms!

Especially right hip/glutes area. Sometimes it only takes a quick insta browse to set off my stress fracture paranoia, but even though my hip/bum/sometimes lower back is being quite problematic, hopping is fine, more the pull back and up bit of the stride that is often uncomfortable than the impact (not the strongest bit of my technique anyway but trying to protect the hip might be why it's been even worse than usual recently). Just keeping working on stretching it out...

Into the lake to finish, v nice swimming temperature now.

Friday Jun 8, 2018 #

7 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara Feb 2018

snösätra. feeling much more up for it, or easy running anyway. tight itb and usual early morning stomach.
11 AM

S&C 40:00 [3]

Gym
7 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara Feb 2018

Easy in Ågesta. Feeling somewhat normal but just not sure i can run any faster than easy.

Thursday Jun 7, 2018 #

Note
(rest day)

Wednesday Jun 6, 2018 #

10 AM

Orienteering - medium 35:00 [3]
shoes: Inov-8 O Roc 280 April 2018

It's national day, which means club trip. Söderköping. Middle distance, which i thought would be great for a hard training, but quickly found i have no top gears. Such a terrible feeling physically, i just wanted it to be over, and at halfway i got a bit too worried/distracted and started running in the wrong direction too. Really not feeling myself! Flashbacks to the autumn. Doms from Monday but when was the last time i actually felt good? Two weeks ago.

No panic but i do need to sort this out sharpish. At least i feel a healthy weight atm, even like ive grown some extra quads recently :-o Started taking iron again just incase but i think i just need recovery after jumping back into hard training, travelling and responsibility quite soon after EOC. Some rest and easy running in the next few days i think. No more hard training til im reeeeaaaally ready for it!

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Tuesday Jun 5, 2018 #

10 AM

Orienteering - easy 37:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Control picking. Heavy legs from yesterday.

Running - easy warm up/down 41:00 [2]
shoes: Inov-8 O Roc 280 April 2018

7 PM

Running - easy 32:00 [2]
shoes: Saucony Kinvara Feb 2018

Just an easy evening jog

Monday Jun 4, 2018 #

10 AM

Running - easy 53:00 [2]
shoes: Saucony Kinvara Feb 2018

Round the lake then to the gym. Trying hard not to feel too down about currently running capacity.

S&C 40:00 [3]

No pain to run today but clear from lifting that my hip and back is not working so well. Worst was single leg rdl on r side.
7 PM

Running - easy 1:02:00 [2]
shoes: Saucony Kinvara Feb 2018

Svartvik, with a good bit of terrain. Enjoyed it, better feeling.

Sunday Jun 3, 2018 #

11 AM

Orienteering - hard race 18:00 [4]
shoes: Adidas flats

SM sprint relay. knew i would be rusty but didnt think it would be that bad. not good work at all. maybe a few reasons but also i need to train better.

Running - easy 25:00 [2]
shoes: Adidas flats

lots of trying to stretch out my back, feels like my right leg isnt attached properly whenever i run atm.
7 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara Feb 2018

recovery home from dropping off the bus, some extra climb. glad i can draw a line under this week, it's not been the best for training or sporting achievement.

Saturday Jun 2, 2018 #

8 AM

Running - hard tempo 30:00 [3]
shoes: Adidas flats

Dropped the juniors at sprint quarantine and drove back out. Nice that the waterfront path was outside the embargo! 30min running "fast but fun" pace so i dont dig too deep before tomorrow. Except fun was limited, both speed and form are way off at the moment :-( especially r hip/si really needs sorting out, but i dont really have the resources.

Running - easy warm up/down 33:00 [2]
shoes: Adidas flats

With some drills. Already warm out!
6 PM

Orienteering - easy 20:00 [2]
shoes: Saucony Kinvara Feb 2018

Found out that i could run today's final course anyway in the open race, which seemed the nicest way of getting in a second training. Found that actually i was doing all the same mistakes i could have been making in the race, but at a much slower speed.

Running - easy warm up/down 10:00 [2]
shoes: Saucony Kinvara Feb 2018

Friday Jun 1, 2018 #

Note

missed my window for getting in a forest this week, bit knocked out with a stress headache. luckily im not in charge of anything for a while after this weekend, and i will try to make up for it over coming weeks!
9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara Feb 2018

Its friday, so i have to pick up a bus. No watch, no energy.
9 PM

Running - easy 36:00 [2]
shoes: Saucony Kinvara Feb 2018

Tok a trip down the other side of vättern this time, on arrival to Jönköping. Warm, sunset. payback for living through winter!

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