Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Dec 31, 2014:

activity

time

miles

Running - easy

33:56:00

Alternative training

6:40:00

Orienteering - easy

5:05:00

S&C

5:00:00

Running - hard

1:21:00

Aquarunning - easy

1:20:00

Total

53:22:00

4:00

0:00

» now

Wednesday Dec 31, 2014 #

2 PM

Running - easy 55:00 [3]
shoes: Inov-8 X-Talon 212 Nov 2014

meant for a jog this morning too, but needed to be at hairdresser at 10 with neither just-washed or sweaty hair, so just the one run this aft. out on Fylingdales moor, visited standing stones. lovely sunset and mist but bitter cold wind, felt about -10 tho it was +4.

C • hairdresser 2

Tuesday Dec 30, 2014 #

8 AM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

helped dad out surveying this morning, ran there.

3 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

another sunset run, just from home

Monday Dec 29, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

just a little one, easy out to Bay, got dad to pick me up. kept stopping to take photos :-)

Sunday Dec 28, 2014 #

11 AM

Running - easy 1:33:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

another variation on the "round and about on cinder track and coast path" theme. cold wind and frozen ground but nice and sunny.

5 PM

Running - easy 30:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

evening jog, going carefully on the ice

10 PM

S&C 15:00 [1]

Saturday Dec 27, 2014 #

3 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

from RHB up the incline towards Ravenscar (and back). great light, worth the trip out even when the dramatic cloud hailed on me.

10 PM

S&C 20:00 [1]

Friday Dec 26, 2014 #

11 AM

Running - easy 56:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

right on the verge of cba but got out eventually

8 PM

Running - easy 45:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

Boxing Day kept getting in the way! got out in the end. still beer o clock in town.

Thursday Dec 25, 2014 #

11 AM

Running - easy 1:30:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

to RHB on the cinder track, homewards on the clifftops. nice day!

7 PM

Running - easy 30:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

awoke from pork and parsnip slumbers for evening jog

C • Christmas Day Hurts 2

S&C 10:00 [1]

core essentials

Wednesday Dec 24, 2014 #

3 PM

Running - easy 57:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

not exactly been cramming in the hours or hard trainings but had the morning off anyway. got out for some sunset on the cinder track. fierce headwind on the way home but otherwise fine :-) i guess this xmas is turning into a training break but not such a problem with 7 months still before woc

Tuesday Dec 23, 2014 #

11 AM

Running - easy 47:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

clifftops

S&C 25:00 [1]

2 PM

Running - easy 35:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

just a small one round Maybeck

Monday Dec 22, 2014 #

8 AM

Running - easy 40:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

morning jog

5 PM

Running - easy 48:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

the Full Whitby again

Sunday Dec 21, 2014 #

11 AM

Orienteering - easy 1:20:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Skelder training! good to be home...

5 PM

Running - easy 35:00 [3]
shoes: Inov-8 X-Talon 212 Nov 2014

"Dracula loop" round the Whitby locations featuring in the novel. have to make it interesting somehow :-) great with big black dog running about next to St Mary's

Saturday Dec 20, 2014 #

Note

this morning i was lucky to be invited to club training with some younger SYO juniors in Sheffield. Was really good fun to make a visit there, i ran about 500m total with them then tried to be helpful. then visited Kim about my foot, just carry on making it stronger and running as i am, maybe a bit of alternative training too, the only thing im not supposed to be doing really fast stuff on roads yet. so no road racing tomorrow but should be back to normal soon :-)

6 PM

Running - easy 48:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

back in Whitby. the closest i ever get to not being arsed, not so inspiring! but got out anyhow for a full lap of town.

Friday Dec 19, 2014 #

10 AM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Trentside trundling, pre breakfast, post coffee. bleugh feeling proper travelled out, no landspeed records today. but that bit of rest has done the foot a world of good, feels much better, can still feel the bottom of post tib/top bit of arch a bit but i think it's on the way :-)

6 PM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

one of those days with two easy runs. went to see the christmas lights in the city centre.

Thursday Dec 18, 2014 #

Note

travel day! flying back to the UK. first stop Lucy and Tiffin.

Wednesday Dec 17, 2014 #

12 PM

S&C 30:00 [1]

going through with usual rest wednesday, even when travelling tomorrow and most like unable to train then - really heavy legged yesterday, need it! anyway i left everything to sort out last minute so just as well. found time for a bit of core at home.

6 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Brr! Suddenly cold and snowy. went to say goodbye to Lunsen for this year with some night-O. started in Morga, really rough, the over the road to proper Lunsen. orienteered mostly well, just a couple of moments not being confident and minor things. slow going at a jog but foot improved again.

Tuesday Dec 16, 2014 #

11 AM

Running - easy warm up/down 55:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

to the gym and back again. at first disappointed that still quite aware of both arch and under heel but then realised running much better with the same feeling, significantly quicker to get there but still slow on the way home (pushed hard in class, tired!)

Alternative training 50:00 [2]

more spinning! think this is the last class before i leave tho

6 PM

Running - easy 1:02:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

an hour of Tisdagsbana, first with the group then homewards by myself. not loving life in icy marshes or on icy uneven paths. urgh!

Monday Dec 15, 2014 #

11 AM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

tried out a new loop round Flogsta, Kvarnbo, Håga and a little bit of Nåsten at the end. Lovely! great to have normal steady pace back, some care still needed though. No fast training yet. late after needing lots of sleep but feel fine now, much better than if i'd run the same amount of time.

5 PM

Running - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

10 PM

S&C 15:00 [1]

too hungry for gympa earlier! at least got a bit of core done later on. then more food...

Sunday Dec 14, 2014 #

12 PM

Alternative training 3:30:00 [2]

Spin marathon, 4 classes but small breaks in between and some stretching at the end. had to pace myself an try not to get much lactic til the last bit.

C • Tough! 2

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

to the gym. Yesss i can put some more power back in each step again! not enough juice left to run home afterwards though...

Saturday Dec 13, 2014 #

12 PM

S&C 45:00 [3]

Running - easy warm up/down 30:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

progress! getting there, at least on even surfaces. just to Ekeby and back.

Friday Dec 12, 2014 #

10 AM

Alternative training 40:00 [2]

hmm a bit tired, some rest now i think, tho just signed up to 4hr spin marathon on sunday...

11 AM

Running - easy 1:00:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

ran to the gym again. on my way to a sack of coal i think. getting better though :-)

Thursday Dec 11, 2014 #

11 AM

Running - easy warm up/down 1:00:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

Alternative training 50:00 [2]

more spinning

6 PM

Aquarunning - easy 1:20:00 [1]

foot improving, inside ankle no longer like grapefruit. water really helps. also an email diagnosis from Kim, post tib inflammation, a few more days other training and some strength exercises and it should clear up. also found rucksack top pocket is exactly the right size and shape for leftover end of falafelrulle.

Wednesday Dec 10, 2014 #

8 AM

Running - easy 50:00 [2]
shoes: Inov8 X Talon 190 June 2014

couldnt resist when Rassmus put 2hrs pool running on träningsbanken. got up early and ran to the pool but they had no belts left. so i just ran home again. shiiiiiiiiiiiiiiiiiiiiiiiiiit.

Tuesday Dec 9, 2014 #

Note
(injured)

on Saturday i forgot to take my insoles training, quite a bad day to do that with left foot not working so well. right foot must have been pronating lots more than usual and that combined with slacking off foot exercises and stretching to play seven wonders (Linné problems...) has meant everything in my right lower leg was hurting yesterday! lots of tlc and it's cleared a bit to just top of arch/inside ankle, though swollen here and painful. had this about a year ago in other foot, lasted a few days then went away. hope this is just as quick! but no chance of running quickly today. have been so spoilt recently with running easily, alternative training not seeming appealing at all, but shall jog to spinning class. at least some confirmation that insoles were a sound investment!

11 AM

Running - easy warm up/down 1:00:00 [1]
shoes: Inov8 X Talon 190 June 2014

to Väderkvarn and back

Alternative training 50:00 [2]

Spinning class. sweaty.

6 PM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Tisdagsbana lite, with the group then Josef on the 6km. whooop, with some rigorous stretching, massage and a little taping foot not perfect but improving! also exellent to be back in time for a sauna for once :-)

Monday Dec 8, 2014 #

10 AM

Running - easy 1:30:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

nicer day so took the chance for a longer run. Gränsen then north round the far side of Rödmossen, then out round Starbo.

6 PM

S&C 40:00 [3]

Rockgympa

Running - easy warm up/down 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

Sunday Dec 7, 2014 #

11 AM

Orienteering - easy 45:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

(half of this orienteering)... had something a bit more demanding planned but woke to find lymph gland swollen at the top of the leg with the infected toe, so thought i should be careful (though toe itself much better, infection seems to be clearing up rather than spreading). went to run round the ultrasprints i missed last weekend, trying to get a good picture. hard to have good continuity with so high control density but felt like a productive training. saw lots of Linné out and about!

5 PM

S&C 30:00 [2]

decided against another run, at least should start next week fresh. some core instead, usually not a bad idea. thought at first this week was a bit crap but actually not too bad, still some hard running and good o training. toe small blip in grand scheme of things.

Saturday Dec 6, 2014 #

10 AM

Orienteering - easy long 1:50:00 [1]
shoes: Inov-8 X-Talon 212 Nov 2014

Linné trining a Siggefora. nice to be able to run today! tho i had to go veeeery slowly and still painful. good chance to run alone and actually do some work myself, trying especially to plan ahead. feeling really rusty at that! some routes a bit bimble-y because of wanting a kinder surface for toe and not wanting to be in too many marshes when i wasnt moving quickly enough to keep warm.

6 PM

Running - easy 40:00 [1]
shoes: Inov8 X Talon 190 June 2014

managed to drain toe (yuck) and it feels loads better! more icy than expected though, my "homemade flats" were just as limiting!

Friday Dec 5, 2014 #

Note

not much sleep last night! kind of stupid sounding reason but where my toe got bashed up the other day it's got a bit infected next to the nail and it really really hurts! keeping an eye on if it spreads

11 AM

Running - easy 30:00 [1]
shoes: Inov8 X Talon 190 June 2014

to the gym and back. ouch.

S&C 30:00 [2]

as much gym as i could be arsed with, hurty toe and not having coffee before i went proved a tough combination

Thursday Dec 4, 2014 #

11 AM

Running - easy 55:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Nåsten

6 PM

Running - hard hills 15:00 [4]
shoes: Inov8 X Talon 190 June 2014

short interval session tonight, 6x long Slottsbacken route then 3mins flat on the way home. felt quite good though running alone most of the intervals

Running - easy warm up/down 45:00 [2]
shoes: Inov8 X Talon 190 June 2014

Wednesday Dec 3, 2014 #

6 PM

Running - easy 30:00 [1]
shoes: Inov8 X Talon 190 June 2014

so tired today, not surprising after yesterday's antics. thought a small jog would help and would be the nicest way to shop at the end. met half of Linné down svamptorget :-)

Tuesday Dec 2, 2014 #

10 AM

Running - hard intervals 36:00 [4]
shoes: Inov8 X Talon 190 June 2014

3x12min threshold on treadmill, recoveries about 1.45. felt crap on the way down but actually fine once going, not hard work til the last few mins.

Running - easy warm up/down 30:00 [2]
shoes: Inov8 X Talon 190 June 2014

slowest shuffle ever on the way home though, hope it's an easy pace at Premiären tonight!!!

6 PM

Running - hard 30:00 [3]
shoes: Inov-8 X-Talon 212 Nov 2014

Vinterträningspremiären. actually there were a few sprint prizes so sections went quite quick. got my first falling-through-ice injury, bruised shin. ouchies.

Running - easy 55:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

maybe more but we kept stopping for fika. think i took in more energy than expended over the course of the run. winter bulking...

Monday Dec 1, 2014 #

10 AM

Running - easy 50:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Nåsten, tracks and NOM. collected in come controls but only a five over a big area so mostly just running. forest freezing over beautifully, hope it stays like that for tomorrow!

5 PM

Running - easy 50:00 [2]
shoes: Inov8 X Talon 190 June 2014

brill to run on an even surface and not carry anything!

S&C 40:00 [3]

Rockgympa

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