Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jul 31, 2017:

activity

time

miles

Running - easy

30:52:00

Orienteering - easy

3:34:00

S&C

3:15:00

Orienteering - medium

3:09:00

Orienteering - hard

1:47:00

Running - hard

1:25:32

Total

44:02:32

3:26

0:00

» now

Monday Jul 31, 2017 #

1 PM

Orienteering - hard race 57:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Much more manageable forest today, especially cos i had the last start and a motorway to follow most of the way round, really big advantage over anyone starting early. Still managed a huge miss to the third control and ran past 5. A couple of other minor things too, but really enjoyed being able to open out and run a bit more. Should look at my compass too...

Running - easy warm up/down 18:00 [2]
shoes: Inov-8 XTalon 212 April 2017

5 PM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - April 2017

Completely neglected a warm down in favour of getting straight off (we'd been there all day and it was a bit of a trip back to the house) so went from there after another coffee. Castle, past the nordic ski centre (!) and along the river. Loads of other people out running. Still v much warm down pace.

Sunday Jul 30, 2017 #

Event: 2017 Scottish 6 Days, Royal Deeside

7 AM

Running - easy 22:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog and a few drills

10 AM

Orienteering - medium race 1:31:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Yiezmistake. Felt really quite strong aerobically but like i havnt done much orienteering or heavy terrain running. Which is true really! At least stopped to help a confused child and run a bit with Jess, which were both nice.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Saturday Jul 29, 2017 #

Note

Travelled up to scotland

7 AM

Running - hard intervals 15:00 [3]
shoes: Saucony Kinvara - April 2017

have to be on the road too early for a parkrun but tried to make the most of my mission to buy breakfast pastries: 30x30/30 along the canal. barely functioning this time of morning, i dont think the speed was so good, but tried to run strongly anyway. had to have a short break halfway for pre breakfast issues.

Running - easy warm up/down 32:00 [2]
shoes: Saucony Kinvara - April 2017

legs more normal now, lost yesterday afternoon to HoC and pub but it was probably a good thing

Friday Jul 28, 2017 #

10 AM

Running - easy 1:09:00 [2]

Had half an idea to get a session done while im here but need more recovery so just an easy run

Thursday Jul 27, 2017 #

8 AM

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

Early bus to Menston with Lucy, ran across the moor to Ilkley. Fun, awoke the doms from yesterday tho.

5 PM

Running - easy 36:00 [2]
shoes: Saucony Kinvara - April 2017

Exploring the canal in the other direction. Nice, but legs are wrecked now. Stopped at the gym for balance and stretching after.

Wednesday Jul 26, 2017 #

10 AM

Running - easy 1:13:00 [2]
shoes: Saucony Kinvara - April 2017

easy run from Lucy's, enjoying a bit of meanwood until i meant to cut back up to headingley and ended up back at weetwood, so v late for rendezvous at morrisons. found some nice new paths on the way back from there though.

3 PM

S&C 50:00 [3]

Got a 3 day gym membership, which ill be trying to make the most of. Ran through a full session, some things a bit rusty.

Running - easy 5:00 [1]
shoes: Saucony Kinvara - July 2017

Really easy there and back breaking in new shoes

5 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - April 2017

easy along the canal path, once i found it. lots of commuters to look out for but managed not to fall in.

8 PM

Note

Stretch class at the gym

Tuesday Jul 25, 2017 #

8 AM

Running - easy 32:00 [2]

really slow morning jog along the lake

12 PM

Running - hard intervals 5:52 [5]
shoes: Saucony Kinvara - April 2017

one last little reps session before going to the airport. 7x300 today, start every 3min. 50-50-50-50-51-50-51, would like to get them all 50 or below i think... lots of lactic produced, what helped when running solo was that now i know how many strides i have per 100, so i could focus on counting. been a bit track-heavy since woc but its free here and now i probs wont touch one for a couple of weeks. variety is the spice of life :-)

Running - easy warm up/down 28:00 [2]
shoes: Saucony Kinvara - April 2017

Monday Jul 24, 2017 #

9 AM

Running - easy 48:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog, classic snösätra. Forgot to stretch last night and legs really tight so stopped for stretching drills at the IP.

4 PM

Running - easy 58:00 [2]
shoes: Saucony Kinvara - April 2017

easy run and strides round trångsund-ågesta. itbs and glutes tight as, otherwise okay.

9 PM

S&C 15:00 [1]

Sunday Jul 23, 2017 #

3 PM

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

recovery day. rest this morning then picking in svartvik (controls and then berries afterwards). mostly good control at this speed!

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

Saturday Jul 22, 2017 #

9 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

normal service resumed... feeling a bit off this morning so kept it quite minimal around the drills session at the track, then jogged off to the shops. felt better as i went, see how i am but maybe okay for harder training later today.

1 PM

S&C 20:00 [1]

6 PM

Running - hard intervals 30:30 [4]
shoes: Saucony Kinvara - April 2017

dediced i was just being soft earlier, so more long intervals: 2x2000, 4x1200.10k pace as a base but nearly always a little bit quicker. not quite the max speed of last time, i think cos there were no 800s, i'll have to include some next time. progressed by having longer intervals and 400m longer in total (similar rests). felt a bit easier mentally than last time.

Running - easy warm up/down 32:00 [2]
shoes: Saucony Kinvara - April 2017

had to stop and rest on the warm down. result!

Friday Jul 21, 2017 #

8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog, managed to wake up at a sensible time today.

12 PM

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

5x8min/2min at Hemfosa. Even with some SM tracks left and i3 i really dont have the skills for this. Infuriating but really enjoyable orienteering.

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

Thursday Jul 20, 2017 #

9 AM

Running - easy 51:00 [2]
shoes: Saucony Kinvara - April 2017

easy pre breakfast round trångsund-ågesta. bit tired, not the best night's sleep - not sure if its stockholm ipa that gives me nightmares, or stockholm prices?!

6 PM

S&C 20:00 [1]

Running - easy 37:00 [2]
shoes: Saucony Kinvara - April 2017

really quite tired this afternoon, should have been napping but work and cycling took over. didnt feel like s much after so just core and easy run round hökarängen, finish at centrum. bit more exciting training planned tomorrow!

Wednesday Jul 19, 2017 #

11 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - April 2017

easy run in Ågesta, a bit fewer km today to make up for the extra yesterday. Everything round my hips/glutes is quite tight but otherwise moving fine. Probably rest of the day off too!

Tuesday Jul 18, 2017 #

12 PM

Running - easy long 3:26:00 [2]
shoes: Saucony Kinvara - April 2017

Went for a "nice day out" which meant getting the pendeltåg to ösmo in running sörmlandsleden back to lissma. First bit of getting in the mood for tio next year! Great day for it. Actually meant to end up at Haninge via rudan but diverted to the hut at Paradiset cos id run out of water. 35km, not often im running that far, i guess i dont need to but its okay once in a while. nice forest, mostly on small paths.

C • fun! 2

Monday Jul 17, 2017 #

9 AM

Running - easy 36:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog round Bridges and a few drills

1 PM

Running - hard intervals 5:30 [5]
shoes: Saucony Kinvara - April 2017

still dont know how i feel about running a session that's only 10x200 but i need to get out of my comfort zone pace more. aim was for it to be uncomfortable from start to finish, and it was. 75s recoveries. felt it most in upper body actually, lots of strengthgains to be made here. i'd take long intervals over these any day!

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - April 2017

9 PM

S&C 10:00 [1]

Core, then a good stretch

Sunday Jul 16, 2017 #

12 PM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - April 2017

slept in til 10, for some reason feeling crap today. hope its just recovery in progress. casual round Trångsund loop, some strides and felt a bit better for it.

training 100% alone isnt always much fun but at least it means i can be flexible to make sure i dont do a session before im properly recovered.

6 PM

S&C 45:00 [3]

good evening to be at the indoor gym. some new stuff, a bit easier on some things cos it's been a while!

Running - easy 7:00 [2]
shoes: Saucony Kinvara - April 2017

gym and back

Saturday Jul 15, 2017 #

10 AM

Running - easy 54:00 [2]
shoes: Saucony Kinvara - April 2017

pre-breakfast recovery. not too bad after yesterday. bit of glutes doms, at least means im using them a bit.

6 PM

Orienteering - easy 46:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

control picking in ågesta. always difficult cos the map feels so old school (not a complaint, its just always a different style to whatever the latest race was on and needs extra security to be confident). stopped to pick berries.

Running - easy warm up/down 31:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

also helped a toad cross the road. feeling v close to nature.

Friday Jul 14, 2017 #

9 AM

Running - easy 32:00 [2]
shoes: Saucony Kinvara - April 2017

morning jog

1 PM

Running - hard intervals 28:40 [4]
shoes: Saucony Kinvara - April 2017

Back to the IP. Aim was at least 8km on or over 10km pace, in the end cos im a bit crap at pacing a lot of it was closer to 5km pace. 8.4km in the end (2000, 1600, 2x1200, 3x800)

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - April 2017

Thursday Jul 13, 2017 #

12 PM

Running - easy 46:00 [2]
shoes: Saucony Kinvara - April 2017

quite easy day before hopefully starting "proper" training tomorrow, full set of drills and strides at Farsta IP.

4 PM

S&C 20:00 [1]

especially calves and hip stability, which seem to be the weakest bits atm

Wednesday Jul 12, 2017 #

8 AM

Running - easy 35:00 [2]
shoes: Saucony Kinvara - April 2017

Just a small one to get food. Hot outside already.

1 PM

Running - easy 1:51:00 [2]
shoes: Saucony Kinvara - April 2017

playing in mörtsjön. Bloody love mörtsjön. Sweating, dehydrated by the end. Kept stopping to pick berries.

Tuesday Jul 11, 2017 #

9 AM

Running - easy 54:00 [2]
shoes: Saucony Kinvara - April 2017

pre-breakfast ågesta and some drills

6 PM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - April 2017

easy round the tops and small paths at hökarängen

S&C 15:00 [1]

a bit at the outdoor gym at IP then more at home. also a good amount of stretching and rolling today, need it!!

Monday Jul 10, 2017 #

2 PM

Running - easy 48:00 [3]
shoes: Saucony Kinvara - April 2017

Snösätra +. Back home and feeling a bit more normal but ive also spent a lot of time in breakfast buffets the last few days and should probably get back to normal now. Hot day, nice to be out. Still recovering for some more days, lots to think about after last week's races.

Sunday Jul 9, 2017 #

9 AM

Running - easy 31:00 [2]
shoes: Saucony Kinvara - April 2017

Morning jog with tourist stops. Usual post woc wrecked feeling and my whole right side is a bit smashed up, bruised head and ribs and shoulder dislocation doms.

Saturday Jul 8, 2017 #

Note
(rest day)

Looking about in Tallinn, where i am stuck for another day, forgot i booked my ferry for tomorrow and not today...

Friday Jul 7, 2017 #

8 AM

Running - easy 26:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Feat. Faceplant of the year. I think i also ended the day falling over, big bump on my head and a headache to go with it.

3 PM

Orienteering - hard 35:00 [4]
shoes: Inov-8 XTalon 212 April 2017

WOC Relay, leg 2. Really trying hard to stay out the red zone. Scrappy run with small mistakes in lots of places but kept my head through the trickiest stuff so nothing major. Really enjoyed racing with the team both relays this week, and all round had a whale of a time at woc.

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Thursday Jul 6, 2017 #

9 AM

Orienteering - easy 33:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Run and a few controls with Meg back at the model. No compass = yiezmistake

Wednesday Jul 5, 2017 #

Note
(sick) (rest day)

probably done about enough prep now, which was good as i had a really sore throat all night. Felt much better during the day but i was quarantined in my room. Luckily managed not to pass it on to anyone else, and quick recovery meant i felt completely fine to race.