Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Mar 31, 2011:

activity

time

miles

Aquarunning - easy

10:00:00

S&C

9:06:00

Orienteering - easy

8:24:00

Running - easy

7:55:00

Alternative training

3:10:00

Aquarunning - hard

2:51:00

Orienteering - medium

2:45:00

Orienteering - hard

56:49

Unspecified

45:00

Running - hard

16:00

Total

46:08:49

averages - weight:55.8kg

3:17

0:00

» now

Thursday Mar 31, 2011 #

10 AM

Aquarunning - easy 1:00:00 [2]
(injured)

Need to make my 'long' trainings a bit faster now. So, the first hour was a little bit harder than usual...

Aquarunning - hard tempo 30:00 [3]
(injured)

... then 30mins pretending i was in the lead at the Venla (we can always dream!)...

Aquarunning - easy warm up/down 5:00 [1]
(injured)

... then 5mins easy to recover a bit. Knackered, really nice training, will do again :-)

6 PM

Running - easy (recovery) 30:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10

Fairly minimal recovery run from home. Grass and softish gravel tracks making a very welcome return at least in some places. Not really very useful training, just wanted to run for a bit (shin has been a bit tight, i think it's tired from last week, so not doing any serious running for a few days). Took map to look at though.

Wednesday Mar 30, 2011 #

7 AM

Aquarunning - easy 35:00 [2]
(injured)

Super early at Fyrishov so i could fit in a sauna before class, but forgot they change the lanes round at 8 so had to get out early, oops. Nose less runny and feeling like i've got fitter and stronger again :-)

5 PM

Aquarunning - hard intervals 30:00 [4]
(injured)

At Centralbadet, so measuring in lengths rather than time, so a bit approximate. Worked hard though, still feeling good.

also finally got an email back from the physio and have an appointment for Tuesday :-)

Aquarunning - easy warm up/down 30:00 [1]
(injured)

9 PM

S&C (ankles) 12:00 [1]
(injured)

*yawn* but i think theyre helping, managed to go all last week without any ankle injuries...

Tuesday Mar 29, 2011 #

10 AM

S&C (circuits) 44:00 [3]
(injured)

Alternative training warm up/down 20:00 [1]
(injured)

6 PM

Running - easy 1:18:00 [1]
(injured) shoes: Walsh PB racer Feb 11

back down to earth with a crash today! Tisdagsbana, all in the forest, There's still loads of horrible icy snow thats both hard and uneven. 'hate' is a strong word but i am not a fan at all. Still feeling a bit tired from last week, and my nose is blocked so harder to breathe. but at least it was light this week!

Monday Mar 28, 2011 #

5 PM

Unspecified (swimming) 45:00 [1]
(injured)

Had a blonde moment and forgot to take my belt to the pool so had to swim instead. Was only going to be an easy training anyway so not a huge disaster. Feeling fine today, just got a runny nose. So should be fine for normal training tomorrow.

9 PM

S&C (ankles) 12:00 [1]
(injured)

made the exercises harder again. needing an early night tonight!

Sunday Mar 27, 2011 #

8 AM

Orienteering - easy 38:00 [1]
(injured) shoes: Walsh PB racer Feb 11

throat feeling like its getting better, but not quite feeling 100%, so just a little jog round from the hut before we had to leave for the LONG trip home.

it's been a really good camp, not perfect with my weird shin/ankle or the slight sore throat at the end but i was surprised at how much running i could do and really pleased that my running fitness has started coming back. Easy alternative training tomorrow and hopefully back to the running on tuesday.

Saturday Mar 26, 2011 #

10 AM

Orienteering - hard race (middle distance) 33:43 [5]
(injured) shoes: Walsh PB racer Feb 11

Woke up with a bit of a sore throat, thought it might have been from talking too much or sleeping in a stuffy room though. We went to a regional race nearby. Different map style and a slightly different kind of area, really bushy. Not very clean today, hesitant and made bigger mistakes on three controls, losing about 3 and a half minutes altogether. It didn't feel at all like a winning performance so it was a big shock to find that everyone else had missed more, and i could win ahead of Linnea and Sofie :-O i don't think that's likely to happen again soon! Can't find any maps of ou course but a map of the area is here http://gadget.todoorientacion.org/cgi-bin/reitti.c...

Sore throat no better later on, so the rest of the day was fika and a bit of touristing.

Running - easy warm up/down 15:00 [1]
(injured)

5 PM

S&C (ankles) 12:00 [1]
(injured)

swelling gone down again now

Friday Mar 25, 2011 #

9 AM

Orienteering - easy long 1:31:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Easy day today, my legs are aching after suddenly doing so much orienteering. From the hut up around the mountain. A bit snowy. Saw a whole family of wild boar today :-O

2 PM

Note
(injured)

Mandus' ultrasprint round the camping. Was a bit blonde and got my ass kicked by just about everyone, but fun all the same.

4 PM

S&C 28:00 [3]
(injured)

Marta's jympa

Thursday Mar 24, 2011 #

10 AM

Orienteering - easy 48:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Early up today to travel 90mins away for training. Was worth it, superfast rocky forest :-) and my shin was feeling fine! Could feel my ankle a bit though. weird. running much better, finally feeling like i'm getting a bit of running form back.

orienteering really well for the first half, then suddenly lost concentration and nearly ran off the map. it took a couple of controls to get my confidence back and then it went really well again.

Running - easy warm up/down 6:00 [1]
(injured) shoes: Walsh PB racer Feb 11

to the start and back from the finish

3 PM

Orienteering - hard 23:06 [4]
(injured) shoes: Walsh PB racer Feb 11

The official hut 8 championships. And able to push quite hard at last :-)
Lost seconds through being unsure of myself on some bits and being distracted when i saw others, but mostly went well. The others made a few more mistakes so i was able to take the title and the right to the first shower :-)

Running - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11

to the start and back from the finish

Wednesday Mar 23, 2011 #

7 AM

S&C (core and ankles) 23:00 [1]
(injured)

waiting for everyone else to wake up

11 AM

Orienteering - easy 52:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Noticed that i had a huge bruise over my right shin without having hit it, really weird. Hurt a lot to touch but okay to run on. Not so good with the orienteering today, was a bit chaotic trying to get off the mountain after some heavy snowfall(!) and hard to suddenly concentrate on the map.

5 PM

Note
(injured)

About to put my O shoes on again when noticed that my right ankle, the same leg as my bruised shin, had swelled up lots. i hadn't fallen on that either. so kinda worried about it, no-one had an answer for what it might be. decided to skip training and see if it was any better tomorrow...

Tuesday Mar 22, 2011 #

7 AM

S&C (core and ankles) 20:00 [1]
(injured)

9 AM

Orienteering - easy long 1:30:00 [1]
(injured) shoes: Walsh PB racer Feb 11

From the hut. Went loads better today, 14 of 25 completely clean but being strict, they were all small time losses. starting to read the terrain better, still not feeling v full of running but shin fine :-) Got SO scared by a wild boar though.

4 PM

Orienteering - medium race 20:00 [3]
(injured) shoes: Walsh PB racer Feb 11

Sprint race in the tricky rocks. Not feeling like i could really push (not a good idea anyway, it was too easy to make mistakes) 8 of 11 clean, got a little distracted by the others.

Running - easy 23:00 [1]
(injured) shoes: Walsh PB racer Feb 11

to the start (a few mins extra, Ulf got us lost...) and back from the finish

Monday Mar 21, 2011 #

4 PM

Orienteering - easy 1:08:00 [3]
(injured) shoes: Walsh PB racer Feb 11

Feeling dead tired after all the travelling, first training in Peguerinos. Really messy to start with, the terrain was really fast but detailed and rocky and needed a lot of respect! 17 of 25 clean.

Sunday Mar 20, 2011 #

10 AM

Orienteering - medium race 1:15:00 [3]
(injured) shoes: Walsh PB racer Feb 11

Competitive instinct still in hibernation, not feeling fit enough to race yet. So a little uncomfortable lining up for the mass start. Felt kinda like tisdagsbana, too much snow to run anywhere except in the tracks of whoever was infront, which also made it hard to make myself orienteer actively. Nicer when i was on my own a bit more or in the front of a small group later on when we had butterflies, but i can really tell that i haven't run much the past few weeks, can run slowly fine just not v fast! Will analyse properly when i find my map and splits...

Running - easy warm up/down 10:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Saturday Mar 19, 2011 #

8 AM

Alternative training intervals 21:00 [4]
(injured)

3x6/2min then 3x60/20s

Staying in Tisaren's club hut. They had some spinning bikes there and i couldn't resist a little intervals training (not too long, the only time i could fit it in was before breakfast).

Alternative training warm up/down 24:00 [1]
(injured)

includes recoveries

11 AM

Orienteering - easy (snöpuls) 42:00 [2]
(injured) shoes: Walsh PB racer Feb 11

In the forest from the club hut when everyone else was sprinting round Hallsberg. Was SO happy with this, 7/10 perfect and the mistakes were 2x5s hesitations and once aiming off 20m too far left. Snow really deep but nice and powdery to run through. Felt like a different person to the night before! Also legs feeling fine :-)

Running - easy warm up/down 13:00 [1]
(injured) shoes: Walsh PB racer Feb 11

to the start and back from the finish

Friday Mar 18, 2011 #

Note
(injured)

Time for a bit of crash-training orienteering! Örebro this afternoon. The weekend is for the Swedish team but open to everyone, so hopefully i can learn a lot. The training is races, but not expecting much from myself, not feeling too fast atm. Night race tonight, my fave!, and long distance on Sun but skipping Saturday's sprints to train in the softer forest. Then a quick repacking for a week near Madrid starting on Monday, mostly running easy and trying to get back some good O-technique, but we have at least one race. Shin is feeling good, no bad reactions from running this week, and it should like the forest terrain, but still need to be careful and not do too much.

7 PM

Running - easy warm up/down 10:00 [1]
shoes: Walsh PB racer Feb 11

on a bandy pitch. hopefully the first and last time.

Orienteering - medium race 1:10:00 [3]
(injured) shoes: Walsh PB racer Feb 11

another Cat-at-night spesh. Mass-start loops race, just not feeling confident with my orienteering, the night or running, which really showed. Never got back the first two maps so hard to analyse properly, and skipped the last one cos i though everyone would be getting hungry waiting for me (they hadn't, most of them were still running, but it felt that way). Tough when so slow and messy compared to nearly everyone else but there'd be no point in training if i was already perfect. And i was less bad as i went on :-)

Thursday Mar 17, 2011 #

4 PM

Aquarunning - hard intervals 30:00 [4]
(injured)

20 x 90/30s
the session i didn't manage to complete last time. went loads better, a bit sore where i fell but full r.o.m. in my knee. Kept an even pace all the way through, faster than when i've done these before :-)

Aquarunning - easy warm up/down 26:00 [1]
(injured)

includes recoveries

9 PM

S&C (ankles) 12:00 [1]
(injured)

usual

Wednesday Mar 16, 2011 #

10 AM

S&C (circuits) 55:00 [3]
(injured)

Alternative training warm up/down 20:00 [1]
(injured)

6 PM

Running - easy 38:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Just easy from home tonight. Will run a bit harder at the weekend when i'm orienteering. the snow is nearly gone under the trees so lots was off the tracks :-) Managed to slip on the ice and fall on my shoulder and, amazingly, not dislocate it :-D i do have a few holes in my arm, knee and running tights though.

9 PM

S&C (ankles) 12:00 [1]
(injured)

Plus shins again, gold star for me :-) knee v sore and a bit swollen up, hope it's okay to run on by fri

Tuesday Mar 15, 2011 #

8 AM

S&C (ankles) 12:00 [1]
(injured)

then shins, still feeling okay :-)

4 PM

Aquarunning - easy long 2:00:00 [1]
(injured)

Foot is all healed up now so no problems :-)

Monday Mar 14, 2011 #

6 PM

Running - hard hills 16:00 [4]
(injured) shoes: Walsh PB racer Feb 11

Shin feeling fine today, got temped by hill reps on träningsbanken. Near the castle, much better hills than the ones i have been running on. Some reps up a long, gentle hill with Elin (plus one before i found her, i was waiting in the wrong place!) then two up a shorter steeper one (aiming for three but calves were nearly cramping so went home). First time running quick in a while, felt kinda slow to begin with but better by the end. Need to stretch SI though, felt a bit jammed up and running a bit wonky again :-/

Running - easy warm up/down 45:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Estimate of the time. Longish warm up trying to find people, jogging down the hills, really short warm down back to my bike to go home.

9 PM

S&C (ankles) 12:00 [1]
(injured)

boring! but need to keep doing this, especially when running a lot in the pool instead of properly

also got in some impromptu upper body training this morning half-carrying my broken bike into town to get fixed. maybe that's why my back is feeling jammed up?

Sunday Mar 13, 2011 #

9 AM

S&C (core) 22:00 [1]
(injured)

Aquarunning - easy 40:00 [1]
(injured)

Feeling fine this morning, but just minimal anyway, to make sure.

9 PM

S&C (ankles) 12:00 [1]

well bored after staying in all afternoon, which means i'm fit and well :-)

Saturday Mar 12, 2011 #

10 AM

Orienteering - easy 20:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Bleurgh, woke up with a heavy head and tingly throat this morning. Was supposed to be doing a Linne training race but want to avoid getting ill (theres been a horrible flu thing some friends have had) so cycled to the club hut to pick up the map to use later and went for a little jog. Head not really into the map to start with, and kept changing my route to avoid the worst of the snow (horrible, icy and still nearly knee deep!) so only 6/8 controls clean. Cant wait for the snow to be gone!

Running - easy 17:00 [1]
(injured) shoes: Walsh PB racer Feb 11

From the club hut to the start and back from the finish, a few quick technique drills. Shin better, feet better, knee fine :-)

9 PM

S&C (ankles) 12:00 [1]
(injured)

Friday Mar 11, 2011 #

Note
(injured) (rest day)

Physio. Not such a bad diagnosis, not the bone but i need to limit my running to every other day til it gets better. Getting good at falling off my bike in the slush, have a bruised and cut knee to add to my injuries, hopefully it won't affect running.

Thursday Mar 10, 2011 #

10 AM

Running - easy 37:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10

from home. so badly wanting to do Linne hills tonight, but given my shin that wouldn't have been so sensible. so got a physio appointment with somewhere close, on the waiting list (6weeks?) of somewhere recommended and intervals in the pool later.

think ive worn in my insoles a bit, no pain or new blisters today :-)
the ice is slowly going but the tracks are still a mess.

C • Which physio is you going t... 5

5 PM

Aquarunning - hard intervals 21:00 [4]
(injured)

14x90s/30s (planned 20x)
didn't feel so full of energy tonight, it was getting hard to recover enough in the rests after about 10 reps, although my distance per rep was about the same as last time. Having not trained hard since tues morning, it must be from accumulated stress over the past few weeks. So am going to start next week's rest week a few days early.

Have learnt a lot this winter, the first time i've been able to train as much or as hard as i wanted, even if not much has been running. So i just took it as i felt. the stupid things i did were saving up nearly all my uni work for my easy weeks and then find it was harder than i thought, so used a lot of extra energy stressing instead of resting, and of course putting up with being a bit injured and not getting worse rather than actually trying harder to get better. but it's mostly been positive, i never thought i'd be able to train so long or so many intervals in the pool :-)

physio tomorrow and then will concentrate on orienteering, also keeping in some cross-training intervals but cutting out a lot of the extra easy training.

Aquarunning - easy warm up/down 27:00 [1]
(injured)

includes recoveries

Wednesday Mar 9, 2011 #

10 AM

Aquarunning - easy 58:00 [1]
(injured)

with a re-dressed foot, just ignoring yesterday and carrying on with usual Wednesday. still feeling a bit tired from being stressed out, and trying to find a physio in Uppsala that isn't booked up for the next two months. also need to catch up a bit with eating today, i drank a lot of coffee yesterday and it seems to make me less hungry, so its harder to eat enough, never good. maybe i should give it up for lent?

looked at my training from this time last year though, i still think its going better than it was then :-)

5 PM

S&C (core and ankles) 20:00 [1]
(injured)

Tuesday Mar 8, 2011 #

7 AM

S&C 48:00 [3]
(injured)

A bit sore where i fell yesterday but otherwise fine. Not so much dynamic stuff today, will do it later this week, i dont think it was the best idea to put it into what was already my heaviest day.

Alternative training warm up/down 20:00 [1]
(injured)

5 PM

Aquarunning - easy 20:00 [1]
(injured)

It all went a bit wrong tonight. Somehow i've managed to take some of the skin off the blister i got on my foot last week, it really hurt after a few minutes and i had no dressing for it so just had to stop. But worse than that, i suddenly realised that i've really let myself down this winter, buried my head in the sand hoping that i'd somehow get un-injured, which of course i haven't. and now i don't know if i can do many of the races i want to do this year at all, let alone run strongly. it doesn't matter if i've trained my ass off in the pool and on the bike if i still can't run in the forest.
i've been avoiding seeing a physio, i don't think it has helped this problem in the past, but now i don't think i have a choice. so i'll get an appointment as soon as i can to try and get some advice about what to do. feeling sooo stupid, i always seem to learn everything the hard way :-(

Monday Mar 7, 2011 #

10 AM

Aquarunning - hard intervals 30:00 [4]
(injured)

20x90s/30s

The other end of the scale to last time! each interval wasn't so hard by itself but it got tougher as i went on. so many people have said that they have trouble doing hard training in the pool, but this was really hard work. was a bit worried about my shoulder after falling off my bike on the ice and dislocating it on the way there but it was actually completely okay :-)

Aquarunning - easy warm up/down 29:00 [1]
(injured)

includes recoveries

12 PM

Note

Nearly at the end of 'basic winter training' now, planning how i'm going to get ready to race orienteering this year. The biggest thing to think about is still my shins, i really have to make the most of the running that i am doing, making sure as much of it as possible is orienteering in the forest and even when i'm off roads i'll have to limit how much fast running i'm doing. i'll also do less volume of training from next week, but keep training quite a bit in the pool, i still think it's the best alternative training.

it's really weird having no idea how good my shape is at this time of year, and hard not to feel a bit nervous about how things are going to go this spring and summer, especially after being so disappointed with last year. but i guess i'll just take it one training at a time and see how it goes...

5 PM

Running - easy 32:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10

Fairly minimal recovery run. Feeling a bit tired, i think from doing more than usual yesterday. Maybe i should have done less today, but if i still feel tired in the morning i'll do less than normal tomorrow. Shin still a bit niggly so long training will probably be in the pool again. Had to stop at one point, i'd taped too tight over where i get blisters so re-did it. No new blister today :-)

9 PM

S&C (ankles) 12:00 [1]
(injured)

again. lots of shin exercises today too.

Sunday Mar 6, 2011 #

9 AM

Alternative training 1:00:00 [1]
(injured)

Easy spinning. orienteering this aft but might not be v long, depends how my shin is, so did this too. nice and quiet, i think everyone is watching the skiing :-)

4 PM

Orienteering - easy (snöpuls) 55:00 [1]
(injured) shoes: Walsh PB racer Feb 11

Time to get back into the forest again after nearly 3 months break :-) This was tough though, the snow was still over my knees in some bits and i just fall over all the time when it's that deep. So not v impressive with the mins/km but actually orienteering not too badly. 9/10 controls good, the other one overshot by 30m, but mostly concentrating okay.

Running - easy warm up/down 7:00 [1]
(injured) shoes: Walsh PB racer Feb 11

From the car to the start and back from the finish

9 PM

S&C (ankles) 12:00 [1]
(injured)

and then shins (shins are more often than this but not logged every time)

Saturday Mar 5, 2011 #

10 AM

Aquarunning - hard intervals 30:00 [4]
(injured)

3x10min/5min

Keen for intervals this morning, which means i'm better :-) Trying another new session, really long intervals. quite generous with the recoveries and enjoyed them, even managed a kind of negative-splitting where i covered more distance with each one. lost a race with a small child in armbands though...

Aquarunning - easy warm up/down 30:00 [1]
(injured)

includes recoveries

5 PM

Alternative training warm up/down 20:00 [1]
(injured)

S&C (circuits) 45:00 [3]
(injured)

Friday Mar 4, 2011 #

10 AM

Running - easy 33:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10

Feeling better today, so just testing out a really easy jog from home. Legs not too bouncy but breathing fine. Might do something else if still okay later.

Plaster and tape on my blister, no further damage but a bit painful to run down hills on it. i hate my feet!

5 PM

S&C (core and ankles) 23:00 [1]
(injured)

Feeling a bit tired, thought it would probs do more good to rest than just do some easy aquarunning, hopefully this way i'll be fine to train normally tomorrow :-)

Thursday Mar 3, 2011 #

8 AM

Note
(sick)

Woke up with a stuffy nose, heavy head and tingly throat. But nothing too bad, and after somehow managing to not have a sick day since mid-November i was due for something! Could push myself to do something easy but will just take the day off to get better. At least i won't be damaging my shin (still feeling okay) :-)

9 PM

S&C (ankles) 12:00 [1]
(injured) (sick)

plus shins. not feeling too bad, maybe with a good night's sleep i'll be up for some easy training tomorrow :-)

Wednesday Mar 2, 2011 #

12 PM

S&C 12:00 [1]
(injured)

Ankles again. Shins and feet after, think i'm getting better at these already :-) Legs are so sore this morning from all the jumping about in the gym yesterday! Will get out for an easy run later though.

4 PM

Running - easy 56:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10

Easy Wednesday. Had to run really slowly anyway cos of the ice. Shin loads better but managed to get a blister no the bottom of my foot again from the edge of my insole! So annoying when they've never given me problems before this year, but the blister wasnt in the same place as before, so glad i sent them to be repaired. Will have a think about what to do about it...

Tuesday Mar 1, 2011 #

7 AM

Running - easy warm up/down (barefoot) 10:00 [1]
(injured)

warm-up

S&C (circuits) 50:00 [3]
weight:55.8kg (injured)

more dynamic things, quads are dead heavy now!

also experienced that awkward moment when you come out the sauna to find three workmen fixing the showers...!

Alternative training warm up/down 5:00 [1]
(injured)

quick warm down

2 PM

S&C (ankles) 12:00 [1]
(injured)

and then shin and foot exercises

5 PM

Aquarunning - easy long 2:00:00 [1]
(injured)

Centralbadet. Got some of the spinning music in the background to keep me going :-)

« Earlier | Later »