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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running - easy49 30:30:00
  Orienteering - easy10 9:37:00
  Orienteering - medium8 3:46:00
  S&C 6 3:45:00
  Orienteering - hard5 2:39:00
  Running - hard6 2:07:00
  Total58 52:24:00

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Friday Mar 31, 2017 #

9 AM

Running - easy 34:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy plod round hökarängen then to the shop
8 PM

Orienteering - hard race 58:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Driving the 4hrs sthlm - gbg with no break (really not recommended) then dinner really soon before running, after all that i was resigned to an evening jog but got a bit involved in the mass start pace and got into the rhythm ok. Proper enjoyed the terrain! Loving life even though i could have had more idea what i was doing. Got a bit lucky in places so not sure it was fair earned, but ended up my first night win :-O

Running - easy warm up/down 12:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Minimal

Thursday Mar 30, 2017 #

Note

missed evening training, knocked out. didnt even make it over for a sauna! had a stretch instead. really want to make the most of the weekend's TC so good not to grit teeth and push on too much. especially with the snow back, ffs.
10 AM

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

Intervals into town. 6min upper threshold (30s), 1min hard (3min) x3, then n extra 6min. good cumulative effect. domsfest from squats yesterday, also headwind and some hills to contend with.

Running - hard intervals 12:00 [3]
shoes: Saucony Kinvara - Sept 2016

with my class

Running - easy warm up/down 1:25:00 [2]
shoes: Saucony Kinvara - Sept 2016

in some pain today, managed fine til the end of my own intervals but life wasnt much funat all after that

Wednesday Mar 29, 2017 #

10 AM

S&C 45:00 [3]

Gym. getting back to being something like normal coordination but had to cut a bt short for work

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

winter is back, not impressed. retreated to treadmill.
6 PM

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

Trångsund, quite a short version as i wasn't too keen but felt better for it in the end. Found a nice new path near Farsta Strand. Walked back from the shop where id had a moment of weakness in the bakery section.

Tuesday Mar 28, 2017 #

8 AM

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

Snösätra. moving okay for the effort, better than yesterday!
5 PM

Running - hard intervals 14:00 [4]
shoes: Saucony Kinvara - Sept 2016

One minute intervals round sprintåttan again, then a couple of extra stairs, then turnarounds. not really working hard enough today.

Running - easy warm up/down 50:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Mar 27, 2017 #

12 PM

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

bit late out, repeatedly distracted by maps. 6km track in ågesta but failed to stay on the big path. recovery mode, heavy legs but it's like summer today and the forest here is hard to beat in this weather :-)
6 PM

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

Hökarängen track. still really tired, didnt get any extras done but did stop and hang on the bars for a bit. feels like im just treading water today but i guess not every day can be great.

Sunday Mar 26, 2017 #

11 AM

Orienteering - hard race 39:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Måsenstafetten. I ran leg 2 between Hanna and Louise. Not as controlled as yesterday and lost time in two places in particular from not having enough concentration/details in my plan. So i had to do the old overtaking the pack again move, at least then i got away without repeating over and over. Bit tired legs but tried my best to push on. Fun day anyhow!

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

If possible i was even slower than yesterday warming down.
6 PM

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

recovery reverse snösätra, definitely ready for an easy day tomorrow

Saturday Mar 25, 2017 #

7 AM

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

Morning jog, a few drills and strides. Already a football match going on inside the track!
11 AM

Orienteering - hard race 39:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

"shortened long" at Nyköping, almost a middle distance but only 11 controls. Smoothly round 10 of them, one missed going over a small path early in the leg, took a while to feel secure again even though direction was fine. Otherwise good feeling, stable, just what was needed after so many messy races on tour.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Felt strong on the course but crawling the warm down!
C • Good Work ;) 2
5 PM

S&C 15:00 [1]

Core

Friday Mar 24, 2017 #

Note
(rest day)

11 AM

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

Small recovery run by the lake. Easy day today, and I need it. Stopped to sit in the sun for a bit.

Thursday Mar 23, 2017 #

11 AM

Running - hard tempo 35:00 [3]
shoes: Saucony Kinvara - Sept 2016

into town to take my class, had to go at a decent speed for most of it after i left probably a too tight margin (made it with a minute to spare) feeling not so bad after gym, better than last week :-)

Running - easy warm up/down 1:00:00 [2]
shoes: Saucony Kinvara - Sept 2016

fartlek session with my group, really nice and sunny out on djurgården so it didnt take much for it to seem a successful class!
6 PM

Orienteering - easy 50:00 [1]
shoes: Inov-8 XTalon 212 Oct 2016

Had my own training planned tonight, me vs reflex #130. It was the centre of my butterfly and i managed it quite well for the first time. Victory!!! Found a new nemesis in #132. Proper bimbling, tired from the morning, but good feeling even if it was slow - also maybe trickiest time to orienteer, adjusting to the darkness as its getting dark?

Running - easy warm up/down 10:00 [1]

Wednesday Mar 22, 2017 #

10 AM

S&C 50:00 [3]

hmm realised the rolling 7 was at 15hrs accidentally (supposed to be dropping volume a bit now...) so i think this afternoon will be dedicated to rest and stretching. and maybe sleep, working til after 11 last night.

some top characters at Farstahallen gym.

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

mostly on the treadmill

Tuesday Mar 21, 2017 #

10 AM

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

12x1min/1min round Sprintåttan v2.0. really good apart from where they were working on the best set of downhill steps. can have some good fun playing about here over the coming weeks.

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

6 PM

Running - hard intervals 15:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

Time trial on the hökarängen elljusspår then some hill reps on the biggest hill. Felt like i culdnt quite access top gear, maybe used up a lot of that this morning, but good to get lungs working. Good to have some shorter, harder sessions in the week when theres orienteering races every weekend now.

Running - easy warm up/down 55:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Monday Mar 20, 2017 #

8 AM

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

tried out a new easy run in svartvik, with some extra hills along the way. paths not always so good for trainers but nice run out anyhow.
6 PM

Running - easy 49:00 [2]
shoes: Saucony Kinvara - Sept 2016

with Louise to Hökarängen then back by yself, some drills and plyometrics on the way back

S&C 15:00 [1]

basic core when i got home

Sunday Mar 19, 2017 #

11 AM

Orienteering - easy 1:30:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

last free weekend in ages, put aside all the hard training (legs still feeling the gym too) and treated myself to a bit of Mörtsjön. good to spend time in the terrain but frustrating too - i know i have all the right ingredients, so if i could just stop worrying enough to concentrate on what im doing and put it all together, that would be great.

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

no sense of urgency at all today

Saturday Mar 18, 2017 #

10 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

Trångsund-Ågesta loop, aim was for a frontloaded day but then i slept late, this was pre-brunch off a coffee and banana... really nice day again, spring is here at least for the moment! heavy legs from yesterday.
2 PM

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

Track was the plan but it was in use and in any case my doms had become so crippling that i had a motivation failure and just took an easy run instead. Hill sprints near the end.
4 PM

Running - easy 22:00 [2]
shoes: Saucony Kinvara - Sept 2016

Then a quick snack and shuffled off to mentaaaal training meeting in trångsund where im collapsed on the sofa waiting for the food, not sooo useful...!!

Friday Mar 17, 2017 #

11 AM

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

easy round snösätra plus a couple of extra hills. then some strides, made a couple into shuttle runs on the track

S&C 1:00:00 [3]

then finally made it to the gym. rusty. guessing it's gonna hurt later...
5 PM

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

evening jog round hökarängen track, plus a bit on the nice bit at the top, mainly just warming up to stretch after. found some great steps on the way back, too.

Thursday Mar 16, 2017 #

8 AM

Running - easy 16:00 [2]

more food shopping
12 PM

Running - easy 1:15:00 [2]

Coaching in town, then ran back to farsta. Back is playing up now, and after all the tarmac i gradually slowly to a crawl once past gubbängen. turning into a bit of a shit training week!!
6 PM

Orienteering - medium 40:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

Loops in svartvik. A bit tired (and only woke up an hour before) and it shower, but some legs went really well.

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

Wednesday Mar 15, 2017 #

10 AM

Orienteering - easy 42:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Svartvik. took a short course from winter series and then some extra controls on the end. after being a bit rusty not planning well on the first it mostly went quite well.

Running - easy warm up/down 29:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

feeling tired, dragging myself there and back. back needs a stretch, maybe trying a bit hard to force the speed last night.
6 PM

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

easy round hökarängen. one day i'll go there and there'll be no snow on the track. then drills and uphill/downhill strides to finish. was going to go to the gym but forgot my card had run out.

Tuesday Mar 14, 2017 #

8 AM

Running - easy 23:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog, mainly to get food
6 PM

Running - hard intervals 12:00 [5]

training didnt quite work out how i hoped today, thought i'd be okay but ended up with the post-camp crash. really hungry so decided to hit the gym after lunch, but then needed a 2hr sleep instead. not feeling fully awake for the first real speed session of the year until two coffees later (shaking now, oops...) but at least strava says the speed was fine considering that, and that there were some tight corners and small hills.
6x2min (4min), no excuses not to make it hurt and i managed to do that at least.

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

Monday Mar 13, 2017 #

6 PM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy snösätra after finishing travel and catching up on sleep/Homeland. Then testing out some sprint interval loop options on the way home. Feel okay after so much rest and motivated to get my act together for the spring.

Sunday Mar 12, 2017 #

Note

When you miss your race cos you couldnt find the largest palace in europe

Saturday Mar 11, 2017 #

10 AM

Orienteering - medium 15:00 [3]

Sprint race in an ancient greek (i think?) site where you couldnt cross any walls, but the walls are so sketchily on the map and the ground that it's hard to have a clue whats going on. i crossed several before also taking the loop the wrong way, in the end just thinking "fuck this". really just a bit of a rubbish way to see/damage an ancient site.

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

Club Life'd it there and back from hotel, v much the most enjoyable part of the morning. bracing dip in the sea after.

Friday Mar 10, 2017 #

Event: MOC - Mediterranean Open Championship XIII edition
 
11 AM

Running - easy hills 1:35:00 [2]
shoes: Saucony Kinvara - Sept 2016

Shimmy up Vesuvius. Shan't lie, some runs are more memorable than others and this was amazing. Then walk round pompeii. So legs not in the best state before sprint race tonight but i regret nothing, it is a training camp after all
C • Volcanic 2
8 PM

Orienteering - hard 15:00 [4]
shoes: Saucony Kinvara - Sept 2016

Thought i would be really held back by legs but not so bad after excessive coffee. More a problem was that i took no descriptions and got caught by all the transport, plus more general idiocy. Enjoyed the higher speed but still not much progress with concentration and actually investing in a race. Not really myself.

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

Including a few anger-strides after.

Thursday Mar 9, 2017 #

7 AM

Orienteering - easy 30:00 [2]
shoes: Saucony Kinvara - Sept 2016

one last line course in Vieste. okay apart from early morning stomach problems.

Running - easy warm up/down 10:00 [2]
shoes: Saucony Kinvara - Sept 2016

12 PM

Orienteering - medium 45:00 [3]
shoes: Saucony Kinvara - Sept 2016

Monte S'Angelo. long sprint course, really cool town! Emil following again, it was clear my sprint routines weren't so good when i was supposed to describe what i was doing but was mainly silent and ended up being fired with questions when i was trying to orienteer, which was really difficult! information overload. i dont think its a place where many people come out feeling like an expert and i certainly felt very stupid by the end.
6 PM

Running - easy 44:00 [3]
shoes: Saucony Kinvara - Sept 2016

Beach run on arrival near agropoli. Start under the sunset, finish under the moon. The boys never got to the orienteering training but we did stop to watch some bats :-)

Wednesday Mar 8, 2017 #

10 AM

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

Easy pace course in Vieste. I think i didnt eat enough yesterday, felt a bit fint this morning and no energy. Playing easy day card.
3 PM

Orienteering - medium 10:00 [3]

Chasing start sprint. Tried to keep an open mind but i couldnt get into this at all, it just got to me so much that my best option was to follow blindly. So i had trouble committing.

Running - easy warm up/down 20:00 [2]

Tuesday Mar 7, 2017 #

7 AM

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

Morning jog. Tops off weather!
10 AM

Orienteering - medium 23:00 [3]
shoes: Saucony Kinvara - Sept 2016

More training at Peschici. Not as much map memory focus when it was slippy underfoot, hard to stay upright.

Running - easy warm up/down 10:00 [2]
shoes: Saucony Kinvara - Sept 2016

1 PM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

In the karst forest nearby, seemed much easier than sprint somehow. Not clean but not bad given my somewhat chequered history of karst orienteering. Emil filmed a bit to give some interesting feedback

Monday Mar 6, 2017 #

9 AM

Orienteering - hard 8:00 [4]
shoes: Saucony Kinvara - Sept 2016

Sprint qual. No big errors, little things to tidy up. Managed for a change not to go too hard with knock out coming up this aft, held back a bit. Pretty much what i wanted apart from hitting my head hard on the finish clock, blood everywhere and have to wait a bit to see if im okay to race.

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

Bit minimal warm down
3 PM

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

For the afternoon

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

Sunday Mar 5, 2017 #

8 AM

Running - easy 19:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog
10 AM

Orienteering - medium 30:00 [3]
shoes: Saucony Kinvara - Sept 2016

Sprint training at Rodi Garganico. First bit with coach Emil shadowing, went better than afterwards when i was much less focused, but still not perfect. Tricky stuff, really interesting!

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

Beach warm up
1 PM

Orienteering - medium 45:00 [3]
shoes: Saucony Kinvara - Sept 2016

More sprint training, Ischitella. Map memory first with Tessa than by myself

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

Saturday Mar 4, 2017 #

Note

on the road again. italy this time!

Friday Mar 3, 2017 #

Note
(sick) (rest day)

unfortunately i think i got some food poisoning from the hotel's salad buffet and had to spend a few hours in the bathroom :-( fortunately it passed and feeling quite okay after sleeping all morning (missed last forest training). unfortunately i also got a load of work in my running window this afternoon.

Thursday Mar 2, 2017 #

9 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

easy pace again, mostly much more open forest like i remember from round here and i could actually hit some controls okay. coughed a bit in the night and morning but not much problem once going.
2 PM

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

multitechnique on i think the nicest area round here. suddenly from nowhere managed probably my best effort at a corridor. not too bad on the compass bits either, but again the forest was really open, which helped lots.

tired but not coughing so much.

Wednesday Mar 1, 2017 #

7 AM

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

Morning jog and drills
10 AM

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

sand dunes training. still not going v well even at easier speed, not getting a good picture of anything or good direction.

also maybe a chest infection from the way im coughing.
4 PM

Orienteering - easy 45:00 [1]
shoes: Inov-8 XTalon 212 Oct 2016

Write your own map training g. Again really not so successful but at least my cough felt better :-)
6 PM

S&C 40:00 [1]

Beach 2017

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