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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running - easy46 36:46:00
  Orienteering - easy7 11:14:00
  S&C 9 6:35:00
  Running - hard8 3:53:00
  Orienteering - medium3 2:06:00
  Total52 60:34:00

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Tuesday Jan 31, 2017 #

10 AM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

small run at hökrängen before the gym. heavy legged, not sure why, maybe from eating badly or from downhill strides(!)

S&C 1:00:00 [2]

some different thing to make sure i take care of my back
6 PM

Running - hard intervals 24:00 [3]
shoes: Saucony Kinvara - Sept 2016

Running - hard hills 12:00 [4]
shoes: Saucony Kinvara - Sept 2016

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

oops, ended up a little messy tonight. 2x8min/1min, then then group were doing intervals on the hill circuit but couldnt find them straight away. id already started the alternative session, 4(4x30/30), and just on the first set break when the group came nailing it past. joined in, which was great to find out where the better hill was but wasnt enjoying running so hard down the long downhill at the end of the interval with them. so went back to the short intervals after that (2 more sets, then a little bonus uphill when the group came back past at the end). then 8min homewards on the flat to make sure i was properly tired out. so not the best feeling ever but at least got the lungs working and lactic flowing. took a bit to get into harder running tonight but felt strong once i did.

Monday Jan 30, 2017 #

8 AM

Running - easy 1:06:00 [2]
shoes: Saucony Kinvara - Sept 2016

have to go and sort my life out at centrum, so ran early for a change. felt better than expected, at least it was light out for the whole run. trångsund and ågesta loop (bit icy on the paths in ågesta), then some drills, then there's enough grass for some downhill strides now, so 5x those too.
6 PM

Running - easy 1:14:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

fancied some terrain running so went to the reflex course in Ågesta, except it isnt so well marked and after two attempts ending up back at the start i bailed to näset (ågesta is quite big to ad-lib when you dont know it so well)

Sunday Jan 29, 2017 #

3 PM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Reverse rave shack route. Bit of a headache but otherwise quite fresh after a lighter week. Bigger headache is that yesterday (daytime!) i lost my bank card and cash, and 3kr is quite a tight budget til i can get a new one.

Saturday Jan 28, 2017 #

10 AM

Orienteering - easy long 2:08:00 [2]

Hugo's been planning again, this time a nice multitechnique through högmora, mörtsjön and finishing with a control pick in svartvik. Really fun! Properly enjoyed the orienteering and the snowfree bits in the forest, once i decided to cut the corridor anyway, have to go back to that.

Friday Jan 27, 2017 #

11 AM

Running - hard intervals 31:00 [4]
shoes: Saucony Kinvara - Sept 2016

back to the treadmill. plan A was actually to pace the orienteering school on their 3000m but my back wasnt enjoying life this morning. it took extra coffee and some ibuprofen before i could attempt a run. so wasnt feeling too great but armed with a club life podcast it was okay in the end and easier than last friday. made up a session to nudge the threshold upwards, but where i could alter to just threshold if my back wasnt enjoying the faster bits. 3x 8min top end threshold (30s) 1min hard (2-3mins), then a bonus 4min threshold-and-a-bit at the end. worked quite well, a bit sceptical of the longer set rest but found there was still a bit of residual lactic to carry through the later long ones.

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

some uphill strides on the way home (tried a downhill but back doesnt like that so much)
6 PM

S&C 30:00 [1]

core at home, nothing too tough so i dont load my back too much. seemed okay.

Thursday Jan 26, 2017 #

11 AM

Running - easy 47:00 [2]
shoes: Saucony Kinvara - Sept 2016

skating round snösätra with Josh

stayed away from the gym - my back is still sore - but tried to stretch glutes and hamstrings a bit instead to help it out.
6 PM

Orienteering - easy 35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

easy pace orienteering in Svartvik. going quite well apart from the one with a forcefield round it (102). back a bit better, hope to see some more improvement overnight so i can do a hard session tomorrow!

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Wednesday Jan 25, 2017 #

8 AM

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

actually made it out this time, mainly cos i needed food for breakfast
6 PM

Orienteering - medium 55:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Took a trip out to Vårsta for nattugglan, seemed like a slightly more hardcore version of mila... Need to have a look later to analyse properly but starting to see slow but definitely there improvements in night o. Not great by any means but better than i could have done a few months ago!

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jan 24, 2017 #

11 AM

Running - easy 1:05:00 [2]
shoes: Saucony Kinvara - Sept 2016

hopefully i should get some work taking running groups in the city with Urban Tribes. soon i'll do the course properly but went to see and join with a session today. quite easy paces, which is good when i dont want it to start clashing with my own training. ran with the group and also a bit before, got off the tube near globen to make sure i got a decent run in.
C • Imponerande! 2
6 PM

Running - hard intervals 24:00 [4]
shoes: Saucony Kinvara - Sept 2016

bit of a different session: 4 sets 3x1min(30s),3min. only 90s set rest. i took the 3mins with 60s threshold(feeling), then 30s fast, x2. this was the toughest bit, the 1min i could keep the speed well for the whole session (a couple a bit slow from being caught up behind other people, we were a huge group) but the longer ones i was dropping quite a lot at the end. would be good to do more of that then i guess. really good to have lots of people to run with. think i did some bad squats yesterday and my back hurts, so i didnt push myself quite as hard as usual. but that might be the short recoveries, too. apart from the back, felt fine and good energy.

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

Monday Jan 23, 2017 #

10 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy run with Josh round näset. south facing slopes mostly forest instead of snow now, which is really welcome. been missing the usual variety of hard and soft suraces to run on.
6 PM

S&C 50:00 [3]

Gym with Louise. Good with company to get me out the house!

Running - easy warm up/down 7:00 [2]
shoes: Saucony Kinvara - Sept 2016

Just there and back

Sunday Jan 22, 2017 #

9 AM

Running - easy 45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Hugo made a hemlängtan from Älvsjö, i ran there too cos i had to get home a bit earlier. we were quite a group and his grandma made us snacks for halfway round, too :-) fun!

Orienteering - easy 1:36:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

orienteering getting better again too
1 PM

Note

also spent some time running round the Backlunds' garden with Tilde taking pictures, which was fun! :-D
5 PM

Running - easy 27:00 [2]
shoes: Saucony Kinvara - Sept 2016

running technique drills. thought i'd try the track but found that it's got a lot of snow on it. there was still someone trying to run laps, haha, but i stuck to the road next to it.

bit less volume next week, recovery time.

Saturday Jan 21, 2017 #

9 AM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - Sept 2016

had training and club meetings about technique/planning on Södermalm. i ran there too. quite enjoyed it even though it was quite icy in places.
10 AM

Orienteering - easy 1:09:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

then some orienteering training, some forest and some town. really fun! ice had a big impact but otherwise great and i generally applied myself quite well.

Friday Jan 20, 2017 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - Sept 2016

treadmill inervals, just working through the gears. except i was having quite an off day with the legs, so not so much good feeling to take away. it was really tough just to get it done, but stuck in and did it anyway! hopefully just one off day, we'll see.

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

S&C 40:00 [3]

then nommed a gainomax and did some strength, mainly core
6 PM

Running - easy 41:00 [2]
shoes: Saucony Kinvara - Sept 2016

Evening jog, finished at centrum

Thursday Jan 19, 2017 #

10 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Sept 2016

snöstra and a bit of a faff on näset, then couple of hill sprints on the way back. getting excited at bits of forest without snow :-D
6 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Svartvik! Enjoyed being back out there. Quite a lot to improve and i was trying to be persistently purposeful until my lamp went out and wouldnt reconnect. had to walk out the forest but luckily i was on my way home anyway.

forgot my watch too...

Wednesday Jan 18, 2017 #

Note
(rest day)

A bit tired all day, playing my easy day card! Got some good admin and reading done.
12 PM

Running - easy 37:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog fail. Hökarängen and shops. Happily the podcast i was listening to was telling you not to eat junk just as i was going round the supermarket.

Tuesday Jan 17, 2017 #

10 AM

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

Easy run before the gym. Icy again, just taking it easy.

S&C 55:00 [3]

Gymgymgym
6 PM

Running - hard intervals 28:00 [4]
shoes: Saucony Kinvara - Sept 2016

2x8min/1min threshold, then 3 sets of 3min-30s-30s with the group (they were doing 4mins) to get some lactic. enjoyed having company on the 3mins, always tough when the aim is to make it hurt. tried to deviate to make life interesting but the surface was only good on the commuter motorway.

Running - easy warm up/down 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Jan 16, 2017 #

10 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Sept 2016

Näset with Josh then out round Snösätra. minging surface with snow falling on ice, really not much fun to run on. at least i know there's not too high speed on the easy runs but it might have to be treadmill intervals tomorrow.
6 PM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy run, 10min drills at the end where they'd gritted

Sunday Jan 15, 2017 #

12 PM

Running - easy 1:09:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy run by the lake. quite sociable, seemed like all of farsta was out walking, skiing or ice fishing (!), dropped by näset for fika then finished at centrum for shopping. no hard training today either, not tired any more but ice and icy snow is putting a lot of load on everything below the knees, stiffened up a bit yesterday and i need to be careful before something starts causing problems. rolled and ironed out now and felt fine today, should be able to drop back into intervals on tuesday.
7 PM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

Evening jog and strides

Saturday Jan 14, 2017 #

10 AM

Orienteering - easy 2:31:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Long training, Ågesta. Orienteering in quite a loose sense, just in the group (six of us ran the whole course). quite tired so it suited me fine to just have a nice easy training, especially on the icy manky snow. definitely wasnt going to get involved with any windups at the end. did enough to rest this afternoon i think.

Friday Jan 13, 2017 #

11 AM

S&C 40:00 [3]

Gym, mainly core stuff. Quads still a bit stiff but better otherwise.

Running - easy 50:00 [2]
shoes: Saucony Kinvara - Sept 2016

Snösätra... The whole place is either an ice rink or icy snow, so really slow going!
8 PM

Running - easy 59:00 [2]
shoes: Saucony Kinvara - Sept 2016

bit late but got out for an evening run eventually. tried and mostly failed to find some non-icy bits but enjoyed the run anyway.

Thursday Jan 12, 2017 #

6 PM

Running - easy 1:16:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Quite an easy day, morning off to finish some work and buy food. Two laps of skogsåttan in the slushy snow. Bit less doms, hopefully up for something more tomorrow!

Wednesday Jan 11, 2017 #

12 PM

Running - easy 39:00 [2]
shoes: Saucony Kinvara - Sept 2016

slow recovery run skating about. bit late out, big new work project i wanted to get a good start on. must have been doing something right yesterday, completely wrecked! especially all squatting muscles barely functional.
7 PM

Orienteering - medium 51:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Mila round Järfälla. need to have a look later. bit of a mess. running felt quite good though despite having all the doms.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jan 10, 2017 #

10 AM

Running - easy 54:00 [2]
shoes: Saucony Kinvara - Sept 2016

mostly round some of the bike paths round Hökarängen that are cleared of snow, otherwise it's not much fun to run! then 15min drills before the gym and crawl home after

S&C 50:00 [3]

getting back into it
5 PM

Running - hard 29:30 [4]
shoes: Saucony Kinvara - Sept 2016

intervals: 2x8min/1min, (threshold feel) 3x3min/1min, 3x30s/30s, 3x1min/1min. meant to join the group after the 8s, but got the worng place. meant a longer set gap running around looking for people, then just decided to run alone. at least the frustration meant i had no trouble making it hurt on the 3mins (really tough here with lots of lactic), then after that it was just thinking about technique. last set on the way home and the surface was icier, but i couldnt face any more warm down than i did.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara - Sept 2016

full-on 5.50's on the way home :-D

Monday Jan 9, 2017 #

9 AM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - Sept 2016

snösätra. quite tired but at least it's a bit warmer. gym has to wait until after work meeting.
5 PM

Running - easy 58:00 [2]
shoes: Saucony Kinvara - Sept 2016

... but in the end ive been so tired today that i decided on a proper easy da and left all kinds of real work until tomorrow. headahe and really hungry, think i didnt eat enough at the weekend. hope that some good food and another night's sleep does the trick!

Sunday Jan 8, 2017 #

10 AM

Running - easy long 2:23:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Long run round Ågesta. One russian snow plough (Alex is crocked) and mixed depth snow, some roads. Great winter day but snow is still a pain in the arse. Definitely didnt fall through the ice into Kvarnsjön at any point.

Saturday Jan 7, 2017 #

10 AM

Orienteering - easy 2:05:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

long training from farstanäset. actually includes a lot of just running, to the club hut and then some parts of the course. also it took nearly the whole training to get into some better routines after the break, and deep snow orienteering is never so easy. can't say i really felt like i was living the dream today!

Friday Jan 6, 2017 #

10 AM

Running - hard intervals 27:00 [4]
shoes: Saucony Kinvara - Sept 2016

it got cold enough to have to cancel all plans and run some treadmill intervals. 15min threshold (which is always much tougher than it should be on a treadmill, cos it's so boring!), then upping the speed for 1x4min, 2x2min, 4x1min. i really need to do more stretching and drills to sort out my running form, felt all over the place, but another session done.

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

S&C 10:00 [1]

core afterwards. tired!
6 PM

Orienteering - medium 20:00 [3]
shoes: Saucony Kinvara - Sept 2016

sprint training with Dima round an old SCC course. went quite well, i guess not so intricate swedish sprint but encouraging. tricky footing some places in the snow.

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

Thursday Jan 5, 2017 #

Note

Travelling
5 PM

Running - easy 51:00 [2]
shoes: Saucony Kinvara - Sept 2016

Winter in Stockholm. Really tired from travelling today! 31kg baggage was hard work and was actually a bit relieved there was no proper training planned for this evening, but nice to get out. Snösätra with Louise, incl. new extension past the local rave shack.

Wednesday Jan 4, 2017 #

11 AM

Running - easy 1:07:00 [2]
shoes: Saucony Kinvara - Sept 2016

Into town, with a bag... Maybe i ate something bad yesterday cos ive been feeling crap again all morning. Slow going and i got attacked by dogs in meanwood -_-
6 PM

Running - easy 21:00 [2]
shoes: Saucony Kinvara - Sept 2016

ran to Horsforth...

Running - easy 54:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

... and went to something completely new, a postbox score orienteering. ran with Lucy, who waited til i needed a toilet stop near the end and hooned it off. feeling better generally but debilitating hamstring doms has arrived.

Tuesday Jan 3, 2017 #

11 AM

S&C 1:00:00 [3]

Gym at kirkstall. Its been a while... So some lighter weights on some things.

Running - easy warm up/down 54:00 [2]
shoes: Saucony Kinvara - Sept 2016

Up to uni and back after eating. Quads on fiiiiire.
6 PM

Running - hard 24:00 [3]
shoes: Saucony Kinvara - Sept 2016

Running - hard 3:30 [5]
shoes: Saucony Kinvara - Sept 2016

session of two halves - 3x8min/1min then short hills up the Kirkstall terraces. got a stitch as soon as i went out the door and felt really sick on the long intervals (plus usual problems crossing roads, plan A was the tow path til i found out its not lit up at night) ... jogged down from Headingley after that and managed to feel better on the hills.

Running - easy warm up/down 34:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Jan 2, 2017 #

10 AM

Running - easy 1:35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Back in Leeds, we took a trip out to Ilkley so i ran about on the moor while Lucy and Jack were in town. Feeling a bit tired still beforehand but fine once going. Frosty but sunny.
5 PM

Running - easy 58:00 [2]
shoes: Saucony Kinvara - Sept 2016

Sleepy evening run and drills and strides at the end

Sunday Jan 1, 2017 #

Note
(rest day)

Not 100% starting the year as i mean to go on, but i guess its not new years eve every night

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