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Training Log Archive: Cat T

In the 31 days ending Jul 31, 2016:

activity

time

miles

Running - easy

37:43:00

Orienteering - medium

4:16:00

S&C

4:10:00

Orienteering - hard

3:27:58

Orienteering - easy

1:55:00

Running - hard

58:35

Total

52:30:33

averages - weight:48.8kg

4:00

0:00

» now

Sunday Jul 31, 2016 #

10 AM

Running - easy 20:00 [2]
shoes: Adidas Boston 6 July 2016

Whoops, slept a bit longer than anticipated. Morning jog.

12 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

basic Rödmossan with 6xstrides at the end. legs fine :-)

6 PM

Running - easy (foraging) 30:00 [2]

to the berries and back

C • Blue 4

The long journey home. Not having such full on races as expected means next week should have some hard training instead of just recovery before sprint tc. I have a bashed knee from interhut race home from sjätte but otherwise not so tired i think. Hopefully good to get to the track (Ross?)

C • Could do 2

Friday Jul 29, 2016 #

9 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog

1 PM

Orienteering - hard 40:00 [4]
shoes: Inov-8 Oroc 280 March 2016

Started really well on the D21E motorway, worth getting out just for the great feeling i got until i thought id see that big hill to #4 and didnt, downhill spiral ensued after that... Pleased to feel strong again anyway, loved the forest apart from the manky rocky bits. Lesson from the week: prepare for races if you want to perform. No shit sherlock. On to woc.

Running - easy warm up/down 50:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Thursday Jul 28, 2016 #

10 AM

Orienteering - medium 1:10:00 [3]
shoes: Inov-8 Oroc 280 March 2016

O-ringen e4. Hope i've turned a corner now, more of a cruise than full effort but at least didnt feel like i was gonna flake out. Enjoyed it more too, still feeling like im not reading the terrain v well so lots of coming in above the controls and still some misses and hesitations. Smaller ankle roll running down the ski slope at the end.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Up the ski slope to the start

6 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Down to Lindvallen again!

Wednesday Jul 27, 2016 #

1 PM

Running - easy 50:00 [2]

Recovery

Tuesday Jul 26, 2016 #

10 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog up on the fell

7 PM

Orienteering - hard 12:58 [4]
shoes: Inov-8 X-Talon 190 Jun 2016

Sprint race at Lindvallen. Actually quite an iffy race from me, i was having some problems taking it seriously enough starting with seeing UMA around #3, i was a bit careless. So it was fine for today but im glad theres a sprint camp ahead of WOC. Not feeling so quick but it probably wouldnt have helped me much to go faster.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

Monday Jul 25, 2016 #

10 AM

Orienteering - medium 1:16:00 [3]
shoes: Inov-8 Oroc 280 March 2016

Made it to the finish today!! Wondered how it would go when the pressure was completely off, to try to get some answer about whats going on. I think i had a bit better speed but got so so tired and empty, a bit lightheaded too, so a little worried. Plus i ended up halfway to norway on #2. Finding the open a bit boring but the slope are a nice challenge, still trying to get used to the map and features there.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Oroc 280 March 2016

6 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Down to Lindvallen again

Sunday Jul 24, 2016 #

8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog. We live next to the arena today so had a look at stuff, collect race nr etc. Feeling keen to get going after 3 days mostly resting

12 PM

Orienteering - hard 25:00 [4]
shoes: Inov-8 Oroc 280 March 2016

So that was how long my O-ringen lasted. I felt really empty and didnt handle the (new) terrain very well, but most of all i couldnt find the enjoyment or motivation to keep fighting. Not sure whats going on but it might play a part that ive been trying to lose weight for racing...

C • Bummer :( 4

Running - easy 45:00 [2]
shoes: Inov-8 Oroc 280 March 2016

6 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Straffträning down to Lindvallen

Saturday Jul 23, 2016 #

Event: O-Ringen 2016

9 AM

Running - easy 45:00 [2]
shoes: Adidas Boston 6 July 2016

11 hours at home, most of them sleeping. Squeezed in a nice pre breakfast. Beautiful day, had to call home to grab a t shirt before heading to the shop at the end. Nearly time to roadtrip up to sälen now :-D

Friday Jul 22, 2016 #

Note
(rest day)

travelling

Thursday Jul 21, 2016 #

5 PM

Orienteering - hard intervals 30:00 [4]
shoes: Adidas Boston 6 July 2016

just this today, thought i should rest up a bit before the last bit of really tough training next week. slowly getting the sprint cogs working now, still plenty of room for improvement...

Running - hard 2:00 [5]
shoes: Adidas Boston 6 July 2016

5x hill sprints too

Running - easy warm up/down 20:00 [2]
shoes: Adidas Boston 6 July 2016

Wednesday Jul 20, 2016 #

10 AM

S&C 40:00 [3]

gym. added in mid thigh pulls, shoulders still okay. feel like soon i will be able to perform a v powerful bend and snap.

Running - easy warm up/down 45:00 [2]
shoes: Adidas Boston 6 July 2016

before and after

3 PM

Note

also had a dip in the pool while the kids were having a swimming lesson, not anything loggable as training but i think it helped the legs a bit :-)

4 PM

Orienteering - medium 30:00 [3]
shoes: Inov-8 X-Talon 190 Jun 2016

Loops course on Burbage Mines. Cool area! Always good to be on the moor.

Running - easy warm up/down 45:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

Warm up then easy run down the hill home

Tuesday Jul 19, 2016 #

9 AM

Running - easy 30:00 [1]
weight:48.3kg shoes: Saucony Kinvara - Jan 2016

Took the kids on a bike ride to forge dam, i got a bit of running in on the bits that no-one needed help. Visited an elephant sculpture, had an ice cream, paddled and went on all the play areas... Nice and warm again!

3 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Nope, no hard training, felt like i hit a brick wall...

Monday Jul 18, 2016 #

7 AM

Running - easy 41:00 [2]
weight:49kg shoes: Adidas Boston 6 July 2016

morning jog with Kim, a new route into town

11 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

proper nice day! easy run and then back from the gym

S&C 40:00 [1]

mostly core today, want to make sure ive not got doms all week again and arrive relatively fresh to o-ringen

3 PM

Running - easy 30:00 [2]
shoes: Adidas Boston 6 July 2016

Up to collect the kids from their grandparents ' house

Sunday Jul 17, 2016 #

11 AM

Orienteering - hard intervals 55:00 [4]
shoes: Saucony Kinvara - Jan 2016

Now i can join in whinging about urban races! Nottingham urban as intervals. Had some trouble switching off when i found it dull, but parts of the area and the format meant that it was tough to plan anything interesting! Enjoyed some of the route choices anyway and i cant say i ran cleanly, actually i was kind of pissed off with myself at the finish. Tired legs from all the tarmac too.

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

Including shadowing Ella on her course, she was super fast :-)

Saturday Jul 16, 2016 #

9 AM

Running - hard tempo 19:05 [3]
weight:48.6kg shoes: Saucony Kinvara - Jan 2016

my job today was pacing Kim at the parkrun. we just missed the champagne threshold (19:00) but it was still a pb by about 20s :-) technically this is my 5k pb now, as its the only one ive ever done...

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

warm up then an easy run after, took a new path and got lost in suburbia

4 PM

Running - easy 50:00 [2]
shoes: Adidas Boston 6 July 2016

Nice new shoes, so just an easy run to test them out. Up to have coffee with Charlotte then along the hill. All roads lead to forge dam.

Friday Jul 15, 2016 #

9 AM

S&C 30:00 [1]

went to yoga with Kim. laughed quite a bit at my own unstretchiness and also a struggle not to laugh when we were told to "take deep yogi breaths" and "relax your spleen/liver/colon"

Running - easy 1:00:00 [2]

easy running afterwards

Thursday Jul 14, 2016 #

Note

Liz dropped by this evening for a chat about woc and what to do afterwards, which was nice :-)

7 AM

Running - easy 25:00 [2]
weight:48.4kg shoes: Saucony Kinvara - Jan 2016

morning jog

10 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Jan 2016

thought it was about time i went to rivelin. ran up and over the big spur and meandered down the hillside. by the time i got to the river it was nearly time to head back over to the gym again.

S&C 30:00 [1]

6 PM

Orienteering - hard intervals 45:00 [4]
shoes: Saucony Kinvara - Jan 2016

can't mention enough how hilly it is here

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

Wednesday Jul 13, 2016 #

4 PM

Running - easy 1:00:00 [2]
weight:49.2kg shoes: Inov-8 X-Talon 190 Jun 2016

Easy run round and about on the moors while the kids were climbing

Tuesday Jul 12, 2016 #

9 AM

Running - easy 1:05:00 [2]
weight:48.9kg shoes: Saucony Kinvara - Jan 2016

from school, various footpaths and eventually ended up at Ringinglow before turning and following the valley home. legs are feeling something approaching normal again :-)

6 PM

Running - hard intervals 16:00 [5]
shoes: Saucony Kinvara - Jan 2016

when there's 12,000 people at the track but no-one is running your session... 3(4x400). heavy legs and quite bad times (think i juuust made an average of about 75s??) but Bash convinced me i can blame Bob for that. at least got quite a lot of lactic. then turnarounds... again, longer session, quite sure i couldnt have done this 2-3 weeks ago.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Jan 2016

completely dead on the way home

Monday Jul 11, 2016 #

7 AM

Running - easy 30:00 [2]
weight:49.2kg shoes: Saucony Kinvara - Jan 2016

morning jog

10 AM

Running - easy 1:10:00 [2]
shoes: Saucony Kinvara - Jan 2016

more exploring. sheffield is full of long hills...

S&C 35:00 [1]

gym. still not a good idea to do squats but managed most other stuff.

Sunday Jul 10, 2016 #

5 PM

Running - easy 55:00 [2]
shoes: Saucony Kinvara - Jan 2016

easy up to Forge Dam, back down and then into town. legs felt quite bad earlier today but in the end were better than yesterday to run. also managed to get involved in an obstacle course (nearly permanently stuck in a tunnel), slacklining and maze-o this morning.

Saturday Jul 9, 2016 #

Note

She did it! :-)

5 PM

Running - easy 1:25:00 [1]
shoes: Saucony Kinvara - Jan 2016

ahh i thought id got away with it but ended up with extreme quads doms, i actually cant run on steep downhills. this was supposed to be a bit shorter but we had a bit of a logistical 'mare! nice start long stanage edge and then past redmire, then small paths for as long as i could to get back into the city (came out at Hallamshire golf club) but the end bit down to Endcliffe Park to get home was painful!

C • massive doms 2

Friday Jul 8, 2016 #

7 AM

Running - easy hills 3:30:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Making up for lost hills and volume... Bob Graham Round support, Threlkeld to Dunmail Rise. Helping Kim & Richard supporting US ultrarunner Alicia Huddleson in her attempt. Ahead of schedule even though we had nightmare weather from Clough Head all the way to Grisedale Tarn. I was mostly trying to be a good sherpa but stopped on Raise as it felt like i couldnt go too much more before cold and low blood sugar took its toll and it took so long to get clothes out my bag in the wind, try to eat a sandwich without choking to death and be sure of where to go in the fog, wind and driving rain that i didnt catch up til nearly the top of Helvelyn (autocorrect "helvetet" appropriate. Enjoyed it more towards the end when the weather improved. Must do my own attempt one day! When ive done some prep and training for that stuff.

5 PM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

still feeling hill-happy, so went for an evening jog to see how my legs were. they werent so bad, stomach a bit dodgy tho and had to try quite hard to keep all my lunch inside.

Thursday Jul 7, 2016 #

Note

no time for any more today, we're driving up to the lakes. did have an excellent game of monster tag in the park though :-)

7 AM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog. woke up to find im now made mostly of doms.

11 AM

Orienteering - medium 18:00 [3]
shoes: Saucony Kinvara - Jan 2016

time to get my act together with sprint training. took a course from the sprint relay last weekend. fun course and area, some traps and interesting bits. medium kind of speed, trying to look well ahead.

Running - hard tempo 10:00 [4]
shoes: Saucony Kinvara - Jan 2016

then down to endcliffe park, 10min tempo mostly with a small uphill slope following the river. in the end i managed to get shifting enough to make lungs work hard but it was a bit of a shuffle home after

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Wednesday Jul 6, 2016 #

9 AM

S&C 25:00 [2]

more gym things. a little bit of core too, but i had to leave quickly. final deadlines for translating hit yesterday, i was working apart from 00-05 and still not finished. just done and sent off now, really hope this means freedom now!!

Running - easy 25:00 [2]
shoes: Saucony Kinvara - Jan 2016

lets try running in the wrong direction all the time... minimal school-gym-home, but should hve been a bit shorter...

5 PM

Running - easy 1:05:00 [2]
shoes: Inov-8 X-Talon 190 Jun 2016

needing to de-stress after translation! easy round a bit of Burbage moor and the forest next to it, then down the hill home. some quads doms from the gym but otherwise a nice outing.

Tuesday Jul 5, 2016 #

9 AM

S&C 15:00 [1]

Now I'm at Kim 's, which is home until O-ringen. Found myself at the uni gym, where i have some excellent instruction and a gym card for the next weeks. Just some basis and instruction today. All good, but hope i dont have to rescind my AROS membership for this?

Running - easy 1:10:00 [2]
shoes: Saucony Kinvara - Jan 2016

To the gym from hunters bar, then went for a little explore. Round the houses a bit then ended up somewhere called forge dam. Just a bit further out of town, then straighter back home down the river. Nice.

C • congratulations 4

5 PM

Running - hard 11:30 [5]
shoes: Saucony Kinvara - Jan 2016

Track at woodbourn rd! Lovely to see Charlotte down there :-) 6x600, 1.53-57s, still going in the right direction.

Running - easy warm up/down 55:00 [2]
shoes: Saucony Kinvara - Jan 2016

Got lost on the way home...

Monday Jul 4, 2016 #

12 PM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

feeling so so tired today, so just minimal round the sunnersta hitta ut before we all fly off to the uk.

Sunday Jul 3, 2016 #

11 AM

Orienteering - medium 1:02:00 [3]
shoes: Inov-8 Oroc 280 March 2016

Took mum and dad to a race south of Eskilstuna. We all ran open courses and the idea was for me to have a harder training. A bit distracted wondering how they were getting on but managed at least some sense of urgency. Should have taped ankles to really go for it, really rocky underfoot ! Some stuff to sharpen up, mostly just feeling like i wasnt getting good lines on the terrain tho. They got home okay too which was nice :-)

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 Oroc 280 March 2016

9 PM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - Jan 2016

evening jog, once i'd done enough work to stop being too stressed out. nice at this time, sun just going down!

C • insta 2

Saturday Jul 2, 2016 #

8 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara - Jan 2016

morning jog

10 AM

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

to Friskis Väderkvarn and then into town

S&C 35:00 [1]

TRX and friends

5 PM

Orienteering - easy 50:00 [2]
shoes: Inov-8 Oroc 280 March 2016

easy round the July hitta ut in Nåsten. feeling really tired, lots of work again so not so good resting

Friday Jul 1, 2016 #

7 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - Jan 2016

Morning jog

3 PM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 Oroc 280 March 2016

Back to Bjursås, after some roadtripping round southern Dalarna. heavy rain but at least lots warmer than when i raced here. made a nice course using control sites from last year, as the stands were all still out. love this forest! feeling fine in the terrain despite dragging large lunch buffet round with me.

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