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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running - easy11 9:14:00
  Orienteering - easy1 2:31:00
  S&C 2 1:30:00
  Orienteering - medium1 51:00
  Running - hard1 29:30
  Total12 14:35:30

» now

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!

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