Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jul 31, 2018:

activity

time

miles

Running - easy

27:27:00

Orienteering - easy

9:20:00

Alternative training

6:05:00

S&C

3:20:00

Orienteering - medium

2:30:00

Orienteering - hard

43:00

Running - hard

21:00

Total

49:46:00

3:05

0:00

» now

Tuesday Jul 31, 2018 #

3 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara June 2018

Sörmlandsleden from segersäng to Ösmo, then strides. Felt absolutely fine, so time to start working through some gears again.

Monday Jul 30, 2018 #

12 PM

Running - easy 36:00 [2]
shoes: Saucony Kinvara June 2018

Went to explore Rudan. Veery nice running, de-stresser

6 PM

Running - easy 56:00 [2]
shoes: Saucony Kinvara June 2018

Round Kvarnsjön with Louise, from the power station. Also great running!

Sunday Jul 29, 2018 #

10 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara June 2018

after the storm. close, stopped for a paddle in the lake and i think it dried me off a bit... still not feeling brill.

5 PM

Running - easy 30:00 [2]
shoes: Adidas flats

from Stadion so i could use the gym

S&C 20:00 [3]

Saturday Jul 28, 2018 #

6 PM

Running - easy 45:00 [2]
shoes: Adidas flats

Not quite to plan but in pain and could barely move for most of the day :-( bit better later on though.

Friday Jul 27, 2018 #

11 AM

Running - easy 35:00 [2]
shoes: Adidas flats

S&C 15:00 [1]

2 PM

Alternative training 2:00:00 [1]

Thursday Jul 26, 2018 #

11 AM

Running - easy 30:00 [1]
shoes: Adidas flats

S&C 15:00 [1]

3 PM

Alternative training 2:20:00 [1]

Wednesday Jul 25, 2018 #

Note
(rest day)

i think i'll be okay. was a little bit worried about woc for a bit. Lake swim, sea swim.

Tuesday Jul 24, 2018 #

11 AM

Running - easy 46:00 [2]
shoes: Adidas flats

easy, paths

6 PM

Orienteering - hard intervals 18:00 [4]
shoes: Inov-8 O Roc 280 April 2018

ooohh shit my body is falling apart. abort session.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Monday Jul 23, 2018 #

11 AM

Alternative training 45:00 [1]

Cross trainer at the gym

S&C 15:00 [3]

7 PM

Running - easy 45:00 [2]
shoes: Saucony Kinvara June 2018

Easy run round hökarängen, then some drills at IP

Sunday Jul 22, 2018 #

12 PM

Running - easy 1:16:00 [2]
shoes: Saucony Kinvara June 2018

Lots of terrain, out to mörtsjön. Today's hazard was finding that my normal way into mörtsjön was overrun by giant hogweed (luckily managed to avoid it all, as was wearing shorts...)

7 PM

Running - easy 32:00 [2]
shoes: Saucony Kinvara June 2018

Easy round the two lakes loop, finished at centrum

10 PM

S&C 15:00 [1]

Saturday Jul 21, 2018 #

11 AM

Running - easy 47:00 [2]
shoes: Saucony Kinvara June 2018

one of the many snösätra and shop variations

7 PM

Running - hard 10:00 [3]
shoes: Adidas flats

Ågesta elljusspår session, going for a it more short speed. first 10x30/30 fast/float...

Running - hard 6:00 [5]
shoes: Adidas flats

then 12x30/60 full speed with walk-jog recoveries. not sre berfore i started that i would manage anything, r hip really not v happy, but a bit beter after stretching it out before starting. tightened again when reps 6 and 7 ended up downhill but completed okay.

confidence so low, pre championship doubts... but its not so bad once i started the intervals, nicely surprised.

Running - easy warm up/down 32:00 [2]
shoes: Adidas flats

all good till on the way back across the bridge. after my first bee sting last week i progressed to running into a hornet this week, absolutely friggin wrecks. big sting on collarbone, outside of neck seized up so glad it didnt go in my mouth at least. hope i'm not going to keep progressing to more hazardous animals each week...

Friday Jul 20, 2018 #

6 PM

Running - easy 45:00 [2]
shoes: Saucony Kinvara June 2018

easy day, to hopefully be ready for something good quality tomorrow. my whole legs/back/pelvis seem to be unable to do anything like a proper running movement, hope it's just tight. mostly moping and trying to remember when things last felt okay with training (then remembered it was just last week haha). went offpiste in svartvik, saw an elk.

Thursday Jul 19, 2018 #

11 AM

Running - easy 35:00 [1]
shoes: Saucony Kinvara June 2018

Drills at IP. Temperature is workable but would kill for some mountain air!

5 PM

Running - easy 55:00 [2]
shoes: Saucony Kinvara June 2018

went for an "extended warm up" to sommarseien at flaten. more like a death march!

Orienteering - medium 30:00 [3]
shoes: Inov-8 O Roc 280 April 2018

death march intervals round most of the b course. actually feel like there is some potential starting to be there now, but for when im not so tired. why do my legs hurt everywhere?! nice and sociable though, saw lots of people briefly and ran a bit with Alexander S. orienteering mostly okay, bit drifty on a couple of places.

Wednesday Jul 18, 2018 #

11 AM

Running - easy 35:00 [2]
shoes: Saucony Kinvara June 2018

Tops and small path roulette in hökarängen

7 PM

Running - easy 57:00 [2]
shoes: Saucony Kinvara June 2018

more nice small paths, this time in ågesta. the heat has started getting to me, thought i was fine with it but it's pretty relentless when youre trying to train. 6x strides on the way back.

Tuesday Jul 17, 2018 #

4 PM

Orienteering - easy 1:55:00 [1]
shoes: Inov-8 O Roc 280 April 2018

Not ready for a session, thought id go out t o Nynäshamn, been saving the tio map for a while now. Tired from the start, hardly moving and not so focused. Doesnt help here that me and the map have some... Artistic differences... Pretty much, i find it really difficult to read and visualise the features, just like in the race. I guess the body wanted an active recovery faff and that's what i got!

Monday Jul 16, 2018 #

11 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara June 2018

Easy one from Stadion on the way home. Had to stop a couple of times to stretch.

S&C 10:00 [1]

Minor core muck about in the gym after

7 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara June 2018

wouldnt say i'm feeling massively fresh, after carrying about 50% of my bodyweight during transit. life is tough without a wheelie case. feel like ive done a tough gym session, but hopefully will get the same kind of strength gains once the doms has gone. easy round by the lake.

Sunday Jul 15, 2018 #

10 AM

S&C 30:00 [1]

Core in the local gym before heading back to Riga. Recovery to hit the ground running once back home!

Saturday Jul 14, 2018 #

11 AM

Orienteering - hard intervals 25:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Short and sweet, o intervals again. Up near Cesis, forgot my watch so estimated times. Hanging about town between sessions, v nice place when the sun's out. all the memories from wc sprint last year.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

2 PM

Orienteering - easy 1:10:00 [1]
shoes: Inov-8 O Roc 280 April 2018

soon after lunch and tired from the morning, so veeery slow. my ability to drift from a bearing never ceases to amaze. nice paddle in the Gauja after.

Friday Jul 13, 2018 #

7 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara June 2018

small jog and drills

11 AM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 O Roc 280 April 2018

middle course from the weekend, as intervals. on a 1:15 from the long distance, difficult trying to do a middle style course on this scale. missed details quite a bit, one i ran way too far and a couple not far enough. never really got into high gears.

Running - hard hills 5:00 [4]
shoes: Inov-8 O Roc 280 April 2018

a few short, quite steep hills to finish off. one thing that is going well is that i feel like the hill strength and kick off the top is coming a bit better now.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

storm approaching but only got caught in the rain a little bit. full o kit not feeling good in dry heat or humidity, too used to running in shorts and short top. i think shorts and vest might be the way forward for woc, if it's allowed!

6 PM

Running - easy 48:00 [2]
shoes: Saucony Kinvara June 2018

Another nice tourist run. A few more times up and down steep wooden steps than planned, quite slow going. Starting to feel at home here, keep looking over at the long-relay area, exciting. Also found that you can get into Sigulda castle free if you take the right path.

Thursday Jul 12, 2018 #

5 PM

Running - easy 35:00 [3]
(rest day) shoes: Saucony Kinvara June 2018

recovery day, just a small run

Wednesday Jul 11, 2018 #

11 AM

Orienteering - easy 1:30:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Easy round most of the long race from sunday. Aim was to apply yesterday afternoon 's progress, started really badly when i drifted a little bit to the first and lost myself completely on the hillside. Had gone over a bit on my ankle halfway through the leg, broke concentration. So that was a few minutes, but after that it was much better. Stopped a couple of times to pick berries.

Running - easy 10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Jog to the start, strides after

6 PM

Orienteering - easy 45:00 [1]
shoes: Inov-8 O Roc 280 April 2018

just one more treat before recovery day, adapted swedish slope o course in the notorious SE corner of Ratnieki. had to stop and poke out a bee sting with a twig at #2 but otherwise not so bad, just taking a while to get anywhere when i'm a bit tired to attack the terrain. good learning.

also, managed to look at some gps from the weekend and relieved i am not the only person making gps bloopers

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Tuesday Jul 10, 2018 #

7 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara June 2018

Small jog and drills

10 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Managed to join the estonians for route choice training. Mostly making some great gps entertainment, it did not go that well... Running as intervals, about the same intensity as last night when i wasnt lost

Orienteering - easy 25:00 [1]
shoes: Inov-8 O Roc 280 April 2018

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

6 PM

Orienteering - easy 40:00 [2]
shoes: Inov-8 O Roc 280 April 2018

control pick from the camel park near Cesis. really needed to make friends with my compass again, a lot of the mistakes i could be making anywhere in the world. so just compass, look up, run, check, repeat for each control. mostly good feeling. a bit tired but nothing more than normal for the training load.

Running - easy warm up/down 6:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Monday Jul 9, 2018 #

12 PM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 O Roc 280 April 2018

control pick, impromptu relocation exercise (complete stunner of a 90deg wrong valley error) then strides up the road after. back at ratnieki cos i cant pick up the rest of my maps til this aft. a bit late too, no alarm set and thought i would wake up a bit quicker than 9.39, oops. but probably needed it.

6 PM

Orienteering - medium 35:00 [3]
shoes: Inov-8 O Roc 280 April 2018

o-intervals, not really excelling here although there were some good parts. i think that ive overestimated the physical toughness of the terrain (it's mostly nice, quite like it!) i've underestimated the technical demands. much too much slingshotting off hills. nice to run a liiitle bit harder, thogh lots of second-guessing myself and relocating too. lso, r hip and back still not behaving well.

Orienteering - easy 40:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Sunday Jul 8, 2018 #

6 PM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Latvia refresher course at Ratnieki. really enjoyed, bit of a mix of everything in the forest here. training motorways helped a bit, but maybe make it more woc relevant? found the skeleton of a silva lh thumb compass, lucky to have a sturdy moscow to bash through the vegetation with.

cobwebs both technically and physicaly, not surprising after travel, too little sleep, lots of heavy lifting and socialising

Saturday Jul 7, 2018 #

8 AM

Running - easy 32:00 [2]
shoes: Saucony Kinvara June 2018

Morning jog, all i could do. Wedding Madness 2: the actual wedding

Friday Jul 6, 2018 #

Note

Ive lost the rest of today to Wedding Madness

10 AM

Running - easy 1:03:00 [2]
shoes: Saucony Kinvara June 2018

In spite of yesterday my whole body hurts! Down and ran strides round newmiller dam, then got massively lost on the way back, again. Had to get my middle finger out at one or two cars.

Thursday Jul 5, 2018 #

12 PM

Alternative training 1:00:00 [2]

Bit knackered from yesterday and can really feel that its been a lot of hard surfaces in the last few days. Ate an extra breakfast, then an hour on the cross trainer to stop me getting niggles.

2 PM

Running - easy 7:00 [2]
shoes: Saucony Kinvara June 2018

Wakefield kirkgate stn -> wakefield westgate stn argh

5 PM

Running - easy 32:00 [1]
shoes: Saucony Kinvara June 2018

Session postponed, still not feeling great, so tour of leeds uni campus with lucy, then down to the station with bags

Wednesday Jul 4, 2018 #

10 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara June 2018

To the gym

S&C 30:00 [3]

Gym stuff, mostly stability but also hamstring exercises

2 PM

Running - easy 1:46:00 [2]
shoes: Saucony Kinvara June 2018

In Sheffield to help at SYO clubnight so took the chance to go up rivelin. Up to near redmires after then back down the spur. Tired legs when i started, and my bag, so it was a bit of a plod but kept going, stop-start to look at the map and buy Sports drink on the way back.

Bit warm, actually enjoyed the cold aisle in the supermarket. Some absolute maniacs were in the chippie.

7 PM

Running - easy 10:00 [1]
shoes: Saucony Kinvara June 2018

Few mins drills as part of clubnight