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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending May 25, 2014:

activity # timemileskm+m
  Running - easy9 5:53:00
  Orienteering - easy3 2:42:00
  S&C 2 50:00
  Alternative training1 20:00
  Orienteering - hard1 19:43
  Orienteering - medium1 18:00
  Running - hard1 13:30
  Total11 10:36:13

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Sunday May 25, 2014 #

10 AM

Running - easy 25:00 [1]
shoes: Inov-8 Road-X 233 April 2014

morning jog, Treviso again, this time with Rutz. backloading real training, full afternoon in Venice!
2 PM

Running - easy warm up/down 27:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Venice, warming up. I guess this was orienteering but had run the route choice course before so not completely unknown. Still good.

Orienteering - medium 18:00 [3]
shoes: Inov-8 Road-X 233 April 2014

tried to do a hard training, really bad concentration. full of mistakes and no real sense of urgency. i think it's because i won't run sprint at woc. towards the end took it more slowly and just tried to get a better technique, forgetting about the speed.

Orienteering - easy 26:00 [2]
shoes: Inov-8 Road-X 233 April 2014

jogged another course. much better feeling when not trying hard!

Saturday May 24, 2014 #

Note

travelling to Italy
6 PM

Running - easy 1:00:00 [3]
shoes: Inov-8 Road-X 233 April 2014

In Treviso after remarkably smooth journey. maybe finally appeased those monks? easy round city walls then out along the river and back. first time with gps on easy run for ages. found pace at 4.20-4.30 then self discipline fail as i let it wind up... after km 11 and 12 at 4.00/km decided i should warm down the last bit.

Friday May 23, 2014 #

2 PM

Orienteering - easy long 1:30:00 [1]
shoes: Inov-8 Oroc 280 May 2014

control hanging at Fiby. not been to this bit since Uppsala tour! out 2hrs+ but lots of time checking i was in the right place and utangling controls.
C • time flies ... 2

Thursday May 22, 2014 #

8 AM

Running - easy 50:00 [1]
shoes: Inov-8 Road-X 233 April 2014

printer not working properly so turned out not the session planned. luckily students had O shoes but I only had road shoes, not brill on small tracks in Nåsten (checking how it was going as they did a course) but returned unscathed. really tired after yesterday, always a tight turnaround between SCC and this, luckily they had an offer on danish pastries at ICA, which made life better.
5 PM

Running - easy warm up/down 35:00 [1]
shoes: Inov-8 Road-X 233 April 2014

S&C 35:00 [2]

gym stuff, just the basics

Wednesday May 21, 2014 #

11 AM

Running - easy 43:00 [1]
shoes: Inov-8 Road-X 233 April 2014

easy running
7 PM

Orienteering - hard race 19:43 [4]
shoes: Inov-8 Road-X 233 April 2014

Long City Cup tonight. really good course, got caught out a couple times but managed to keep a cool head. i guess everyone was making some mistakes and bad route choices this evening! some steep hills too.

Running - easy warm up/down 28:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Tuesday May 20, 2014 #

11 AM

Running - hard intervals 13:30 [4]
shoes: Inov-8 Road-X 233 April 2014

took the short 200s session to the track. aim is a bit more speed and a bit less cumulative effort than normal 200s, steady easy run pace for 200 in between the harder efforts for 2 sets of 5. based on last intervals and treadmill version i decided 37 (3.05/km)/55 (4.35/km). actually felt really off this morning and not up for it til last minute but once there it went fine. fast 200s ended up more like 34-36s and steady seemed too slow til the last one. i think 36/52 next time? Need some longer intervals and threshold to complement this but good to get legs working quickly.

Running - easy warm up/down 35:00 [1]
shoes: Inov-8 Road-X 233 April 2014

4 PM

Orienteering - easy 46:00 [1]
shoes: Inov-8 Oroc 280 May 2014

Helping put out controls for junior race this evening, then helped out there after. good fun, sold lots of ice cream :-)

Monday May 19, 2014 #

Note

rest morning to kick off the change in training. probably need it even though i felt like jogging, Mats made me go through with it anyway. spent running time trying to retrieve a 10kr i dropped between the wooden boards on the balcony, like one of those "can they use tools" tests they do to test animal intelligence. think im somewhere between a parrot and a chimp.
6 PM

Running - easy warm up/down 50:00 [1]
shoes: Inov-8 Road-X 233 April 2014

S&C 15:00 [3]

no plyo today, just core stuff

Alternative training (Innebandy) 20:00 [2]
shoes: Inov-8 Road-X 233 April 2014

then innebandy! actually playing for 30mins but i was so tired i wasnt putting so much into it

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