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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running - easy13 9:39:00
  S&C 3 1:35:00
  Orienteering - easy1 1:05:00
  Orienteering - medium1 1:00:00
  Running - hard2 47:00
  Total14 14:06:00

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Sunday Feb 12, 2017 #

7 AM

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

got out early again, this time voluntarily :-O snösätra (anticlockwise, terrain
10 AM

Running - easy 1:25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Girls' run through svartvik, mörtsjön, ågesta. Really nice and sunny, felt loads warmer than yesterday!
6 PM

S&C 15:00 [1]

Core. Had meant to go to the gym but we were chatting for ages! Just some easier core at home instead.

Saturday Feb 11, 2017 #

7 AM

Running - easy 1:45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Early into town for Urban Tribes course and then a good bit of time running as part of the course. A lot of technique exercises, so it was good training for me as well as getting the qualification done. A lot of standing about too in the freezing cold, happy to still be alive!

Friday Feb 10, 2017 #

11 AM

Running - hard tempo 20:00 [4]
shoes: Saucony Kinvara - Sept 2016

Treadmill, working under and above threshold. Quite minimal because i feel crap! Tired, need recovery. Didnt do a good job this week of recovering, actually would have left the session til tomorrow but its a bit logistically difficult. Now some days easier training but busy with courses and meetings, hopefully back on track by next session on tuesday.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

S&C 20:00 [3]

Core

Thursday Feb 9, 2017 #

11 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

small and v easy recovery run along the lake and back. glutes seem to have taken most of the gym doms this time!
6 PM

Running - easy 1:11:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Two laps of skogsåttan, first alone trying to catch the group then second with Hugo. Quite fast conditions apart from where it was icy!

Wednesday Feb 8, 2017 #

9 AM

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

small paths on näset and top bit of hökarängen. proper slow, pre breakfast but post coffee. big food shop at the end!
1 PM

S&C 1:00:00 [3]

Slowly putting more stuff back in

Running - easy warm up/down 8:00 [2]

Gym and back
7 PM

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

Mila at Älvsjö. Really couldnt get it together at all tonight! Not very successful orienteering on any bit of the course. A bit distracted by the cold and wondering after last night how my calf would handle terrain running the cold. At least that was fine and i finished kind of in one piece (fell hard on the ice near the end and l knee is swollen). I'll take a rest from orienteering until i have less stress, maybe just a few days or maybe until im on training camp!

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Cold.

Tuesday Feb 7, 2017 #

11 AM

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

couldnt find my gym card so that'll have to wait til another day. proper stressed out anyway, im back to school with a running coaching exam and hsbc are trying to make my life as difficult as possible, so just an easy reverse trail snöstära with a couple of detours up hils and then couldnt resist running on the lake part way back for novelty value. helped cheer me up a bit!
6 PM

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

Usual 2x8min threshold feel, then session was 6-, 5min and so on down to 1, 2mins rest. actually good feeling in the threshold, seem to be slowly getting better speed for the effort, but when they started getting shorter and i wanted to go progressively faster, my calf (r) tightened up a bit, no pain but enough to make me not want to push harder. so i went home after the 5min. seems to be high niggle season and i can always run another session on friday. unless i get damaged. boring being sensible tho!

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara - Sept 2016

at least fine all the way home. probably doesnt help that its a few below zero.

Monday Feb 6, 2017 #

11 AM

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

Orienteering in Ågesta, mostly quite short legs to try and balance knowing what i'm doing and planning the leg ahead (but only when i can). didnt go well, quite poor concentration even after i stopped to try and get it back together. it might be a sign im tired!

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

lots of windchill today too, but nice enough with a bit of new snow
5 PM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

mainly just to go to buy food! still feeling flat, really if id been advising myself id have said just rest, but couldnt make myself do it!

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