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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running - easy35 25:19:00
  Orienteering - easy12 10:50:00
  S&C 9 6:25:00
  XC skiing - easy4 6:10:00
  Alternative training4 3:00:00
  Orienteering - hard3 2:05:00
  Running - hard2 1:20:00
  Total50 55:09:00

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Saturday Jan 31, 2015 #

Note

nope no second training, suddenly DOMStastic from yesterday, still snowing/no tracks, tired, better idea to buy food than train then order pizza... excuses excuses!
10 AM

Orienteering - hard intervals 40:00 [3]
shoes: Inov-8 Oroc 280 January 2015

Sprintervals "with" some of the boys. 10cm new snow on top of the ice and eating breakfast late meant no great speed would ever be achieved. also no surprises that my legs are a bit tired from all the volume and gym, feel like theyre in some kind of hibernation mode. hmm, will see if i feel like training again today, maybe a cheeky evening ski if they get round to tracking in Hägadalen.

Running - easy warm up/down 45:00 [2]
shoes: Inov-8 Oroc 280 January 2015

Friday Jan 30, 2015 #

10 AM

S&C 1:00:00 [3]

well if nothing else at least i'll be strong...

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

had to go really slowly, the slush and standing water has all frozen again
6 PM

Running - easy 1:15:00 [2]
shoes: Inov-8 Oroc 280 January 2015

easy evening run in v icy Nåsten. got a bit lost on the way home so a bit longer than expected

Thursday Jan 29, 2015 #

11 AM

Alternative training intervals 30:00 [4]

Spinning class at Ultuna, tried out one where there's HRMs and a screen showing your pulse. normally im quite lazy in spinning but my god i nearly cycled myself to death here. brill! except when there's a crap song on and your supposed to be working really hard... anyway was leaving options open for running intervals tonight but not sure more hard work possible today.

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

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

slushing about to the gym and back
6 PM

Running - easy 1:10:00 [2]
shoes: Inov-8 X-Talon 190 Jan 2015

easy recovery instead of intervals. felt like a good idea! i remember times last year trying to do two hard trainings in a day in winter and it never worked out well.

Wednesday Jan 28, 2015 #

4 PM

S&C 45:00 [2]

Ekeby gym stuff. good with easy day today.

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

there and back. uppsala is a slushy mess!

Tuesday Jan 27, 2015 #

10 AM

XC skiing - easy 1:45:00 [1]

aaaaargh no grip. shitty plus degrees and my kick wax didnt work so well (i think it's klister you need? whatever it is, i didnt have it) so it was frustrating. they were out tracking whilst i was skiing so some places not done yet, hard work for little speed in return. anyhow first time skiing in Nåsten (!), enjoyed the flat bits on big marshes despite everything. out longer but faffing, stopping to chat to randoms
6 PM

Running - easy 1:45:00 [2]
shoes: Inov-8 Oroc 280 January 2015

Tisdagsbana! wanted about 90mins easy, front group were taking it quite easy (and the snow meant it was much easier for everyone except the front person) so stuck with it almost to the far end, decided to cut there or i would end up out over 2 hours and working hard to keep up at the end. worked out maybe 16km including warm up.

Monday Jan 26, 2015 #

11 AM

Running - easy 1:00:00 [2]
shoes: Inov-8 Oroc 280 January 2015

snowy Nåsten and Hågadalen. pretty and ice mostly holding, would be brill to be away when that lot melts tho! ski tracks better again.
5 PM

Running - hard intervals 20:00 [4]
shoes: Inov-8 Oroc 280 January 2015

yehhh first hard running training for nearly two months! intervals with five of the guys. got the shoe choice wrong (expected hard snow, was asphalt, ouch) and out of practice legs not too quick. but it was a start. 1, 2, 3, 4mins and back down.

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 Oroc 280 January 2015

S&C 45:00 [3]

Rockgympa

Sunday Jan 25, 2015 #

Note
(rest day)

an unenforced rest day, not had one since... longer than i could be arsed to read back thru AP log. happy with how training come back together after xmas (even with illness), think a rest day is a good idea if i want to keep training tough weeks.

Saturday Jan 24, 2015 #

10 AM

XC skiing - easy (Classic) 2:00:00 [1]

Nice today, enjoyed it a lot more, i think -2 instead of -20 helped. blisters on my heels and thumbs (!) now though

XC skiing - easy

5 PM

Running - easy 40:00 [2]
shoes: Inov-8 Oroc 280 January 2015

evening jog

Friday Jan 23, 2015 #

10 AM

XC skiing - easy (Classic) 1:40:00 [1]

haha i really am crap at skiing! round the flatter tracks
5 PM

Running - easy 45:00 [2]
shoes: Inov-8 Oroc 280 January 2015

evening jog

Thursday Jan 22, 2015 #

10 AM

XC skiing - easy (Classic) 45:00 [1]

finally quite good conditions for skiing again! tho no machine tracks yet. thought i should "find my feet" before the weekend. just round in Hågadalen and Fäbodarna to try and get more confident with downhills. feel the same way about skiing as cycling, it's nice but i'd like it more if it was aaaaall one big gradual uphill.
11 PM

Running - hard hills 1:00:00 [3]
shoes: Inov-8 Oroc 280 January 2015

Clearly the best thing to do at 11pm after the drive up was to run Orsa-Grönklitt. with Josef to begin with but he was stronger so left me after about 5km. not any great speed (dinner an hour before not helping) but long and tough hill, so this will have to count as the hard running training of the week! freezing cold.

Wednesday Jan 21, 2015 #

12 PM

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

easy day. needed shopping in town (wool, more ski wax, child sized hat) so ran with bag to Väderkvarn...

S&C 40:00 [2]

... and mostly core at the gym, can tell i'm a bit tired cos a fair bit of faff. tried out that "sit ups machine thingy where you start off hanging upside down like a bat" and didnt fall on head :-)

Tuesday Jan 20, 2015 #

11 AM

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

Väderkvarn and back. had to put some effort in on the way there, took a longer way and was almost late

Alternative training 40:00 [2]

more spinning, not trying so hard today, trying to keep free of lactic. two pastries down now. Fat Tuesday... :-D
6 PM

Running - easy 1:04:00 [2]
shoes: Inov-8 Oroc 280 January 2015

this week was "fast from the start" tisdagsbana but my hard run is supposed to by Thursday, so easy run on tracks in Nåsten, just by myself this time. Beautiful snowy forest, not so beautiful chewed up i e with not much snow over it under feet. hard to go faster than a bumble on that!

Monday Jan 19, 2015 #

10 AM

Alternative training 45:00 [3]

Update on the foot, much much improved but not perfect yet. so next two weeks i will take one hard running training a week and the other more intense work will be cross training. fits in well with ski camp this weekend and i love a bit of extra volume anyhow. worked hard in Ekeby spinning class. aim is to be back to usual routine in time for Linné camp, seems well possible :-)

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

v pretty layer of new snow everywhere, ran a bit extra to enjoy it. surface still not so great in many places.
6 PM

S&C 40:00 [3]

Rockgympa. just a small run to go with it, seeing stars a bit after the morning's training, needing a lot of food and didn't want to get there and flake out. but felt fine throughout!

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

Sunday Jan 18, 2015 #

10 AM

Running - easy 2:05:00 [2]
shoes: Inov-8 Oroc 280 January 2015

Nice long group run with some of the boys. Nåsten and Hammarskog, lots of ice. good for me that the pace was really easy (only got in 22km). hard to go quickly on most of the surfaces anyway.

Saturday Jan 17, 2015 #

11 AM

Orienteering - hard 50:00 [3]
shoes: Inov-8 Oroc 280 January 2015

relay training in the snow at Upplandsberget. went quite shiiiiiiiiiiiiiiit. gps this evening i hope (also already up somewhere from live tracking). lungs fine, not v fit just now so no great speed. last bits i took easy after reaching 50min limit

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 January 2015

4 PM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 Oroc 280 January 2015

night O, contour only in Nåsten. simply put, could not do this. got lost, tried to keep it constructive practice but could only think about how consistently crap my orienteering is and that i wont get selected for anything if we keep having tracking at training :-( shall keep at it nevertheless... :-)

Friday Jan 16, 2015 #

1 PM

S&C 50:00 [2]

More gym. focus on legs today. but this is the last day of antibiotics :-) looking forward to some better training next week.

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

just there and back, easy Friday, so that's it for today. though stretch this eve would be a good idea i think.

Thursday Jan 15, 2015 #

12 PM

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

tracks and terrain in Nåsten. fancied a bit of a ski but have forgotten how to wax them (again) and need to research a bit more, was running late as it was.
5 PM

Alternative training 45:00 [2]

Spinning with Sam at Ekeby, not supposed to be pushing hard quite yet so took it easy. felt fine, no coughing.

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

there abd back. back was problematic, rain on icy snow = ice rink

Wednesday Jan 14, 2015 #

11 AM

S&C 40:00 [3]

at least i can work hard at this... mostly core but in state of mild shock as also 10(!) pullups. alert the press, i thought i would never be able to use my shoulders that much again.

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

to gym and back. almost no evidence of illness left now.
6 PM

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

evening jog in Hågadalen. didnt mean to be out that long but having fun!

Tuesday Jan 13, 2015 #

10 AM

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

into town and back to get some ski wax. expensive stuff!
6 PM

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

with Kajsa, keeping it easy and sticking to bigger tracks. pretty wintry Nåsten! :-)

Monday Jan 12, 2015 #

11 AM

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

Back in Uppsala! had to shovel some snow to get into the house. antibiotics seem to be working well and energy levels as normal, so training a lighter version of normal programme. ran out through Norbyskogen and along Gottsundagipen, back via Gottsunda C to buy food and shockingly actually managed to pick up a parcel there too. snow falling and a good layer on the ground, makes quite a nice gently running surface as long as you're not wanting to go too quickly.
C • Hurray for packages! 3
6 PM

S&C 40:00 [2]

a nice easy version of rockgympa, altered anything that would take HR too high. went well!

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

just ran there and back tonight, also feeling fine. so excited that the ski track machine thingy comes within 5m of my door!!! now i just need to get new wax and wait for it to get colder again (just above freezing now, minging)

Sunday Jan 11, 2015 #

7 AM

Running - easy 35:00 [2]
shoes: Inov8 X Talon 190 June 2014

pre breakfast Morningside-KB loop. naughty naughty, but ice meant you had to go super slowly. chest already feeling better (placebo effect?) and travel-enforced rest for the rest of the day.

Saturday Jan 10, 2015 #

Note
(sick)

my god you have to fight to see a doctor here on a Saturday. but when you do you get a free prescription, and i had to enforce fika so i can have two doses today, winning! so pleased i decided to do something about this today instead of waiting. still feeling remarkably good for clearly having another chest infection, though he did tell me to rest. hmm. also he reassured me that having two in six months doesnt mean my lungs are wrecked or anything, apparently it's normal?!
10 AM

Running - easy 35:00 [2]
shoes: Inov8 X Talon 190 June 2014

had wanted to do some sprint training but my breathing is too congested for faster running, so ran easy to John Lewis to buy wool instead. i think i'll have to go to the doctor this aft but actually it feels completely fine to hold normal easy pace, not like in August. will see if i can get some more antibiotics and keep training steadily, even though i know it's not really the right way to do it!

Friday Jan 9, 2015 #

Note
(rest day)

travelling
7 PM

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

post flight shake out from Charlotte's in Edinburgh. windy but quite warm!

Thursday Jan 8, 2015 #

11 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

4 PM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

easy pace final training, feelgood track free dunes. not out too long after longer than intended morning, but enjoyed myself! back to Scotland tomorrow, will most likely be a full rest day. feeling generally okay, throat sore from coughing (upper resp., not serious!)

Wednesday Jan 7, 2015 #

10 AM

Orienteering - easy 50:00 [3]
shoes: Inov-8 X-Talon 212 Nov 2014

Slooooow sprint training plus warm up and down. worried i might have another chest infection from the way i was coughing first thing but lungs fine to run about on the hills in Vejer, no stopping to cough. generally not feeling too brill, cold remnants from yesterday, and brain not working v quickly either. so not really the greatest sprint training ever but it was something.
3 PM

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

feeling much more normal, easy round second sprint in Conil. lots of important details too small for me to see.

Tuesday Jan 6, 2015 #

Note

was planning another training but def fighting off a cold, did some resting and eating instead.
10 AM

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

Long training, shadowing (everyone going well :-) ) then by myself for the end. feeling quite "off" today, maybe need extra sleep.

Monday Jan 5, 2015 #

10 AM

Orienteering - hard 35:00 [4]
shoes: Inov-8 X-Talon 212 Nov 2014

yesss some harder running again. finally! still running a bit wonky, not perfect, so left calf got tight... relay first leg training. ran 35mins harder with (ish) the boys' group, a bit rusty with the running and got tired quickly but technically going quite well (gps later). then stopped a few mins...

GPS http://3drerun.worldofo.com/?id=-262281&type=info

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

... then ran the rest easy as a warm down. tired head here.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

4 PM

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

incl. small warm up. map with some stuff taken off. tired brain, two controls where i didnt hold it together so well in the circle, otherwise quite okay.

Sunday Jan 4, 2015 #

10 AM

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

loops on 1:5000 map. sometimes getting a bit skeptical of the veg (and other things) and really bad start but from 4 controls in got more into it, just practising routines, esp. plan and compass.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

4 PM

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

slope-O shadowing Charlotte, Zoe, then by myself on the last one. good fun! :-)

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 212 Nov 2014

Saturday Jan 3, 2015 #

10 AM

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

control hanging, Barbate. took off a lot of time for faff, mixture of not finding all the tapes, not trusting the tapes and (mostly) just being quite crap. but a good first training here to get back into the map.
4 PM

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

collecting the controls
9 PM

S&C 25:00 [1]

core

Friday Jan 2, 2015 #

6 PM

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

on the beach at Canos, back in Barbate! hire car faff, travel, food shop meant we only had time for a small jog before dinner. amazing sunset, fun to be back with EUOC again. not crashed car yet.

Thursday Jan 1, 2015 #

12 PM

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

Teesside adventure in that small window between starting to fee like a human being again and family dinner. think that might be all for today, travel and bag carrying instead

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