Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Dec 3, 2017:

activity

time

miles

Running - easy

7:49:00

Orienteering - easy

3:21:00

S&C

1:30:00

Running - hard

1:06:00

Total

13:46:00

3:35

0:00

» now

Sunday Dec 3, 2017 #

10 AM

Orienteering - easy 1:53:00 [2]
shoes: Inov-8 XTalon 212 April 2017

When you start at granby but the whole course is in Ågesta... Club ultralong but the day had descended into farce before we started, then my run did the same when i started running the wrong way at the start of the phi, losing the pack and my motivation. But seeing as getting out of bed and getting in some forest time was the main idea it wasnt so bad. Some really nice forest.

Saturday Dec 2, 2017 #

10 AM

Running - hard intervals 37:00 [4]
shoes: Saucony Kinvara Nov 2017

(or something like that, quick maths not great)... 5x2k round the canal loop. First one had awful speed but warmed up into it after that. Still hanging a way off the back of lisa, so my recoveries were mostly 80ish instead of 90. Others ran four but luckily I managed to recruit two of the boys to drag me round the last, probs wouldnt have managed solo. At least felt like i applied myself and worked hard.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara Nov 2017

6 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Nov 2017

Hökarängen shuffle after a nice afternoon baking/winter bulking :-)

C • Great News 6

Friday Dec 1, 2017 #

10 AM

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

Another recovery friday, i think i have a few extra ks in the bag from earlier in the week too. Cut out the middle man this morning and went straight to the shop for breakfast.

2 PM

Running - easy 38:00 [2]
shoes: Saucony Kinvara Nov 2017

easy by the lake. happily seem to be suffering much less doms from weights, so this was more like a normal run than a recovery shuffle and i actually felt quite good. sleeting tho, and one of those days where it didnt really get properly light. 6x hill strides.

Thursday Nov 30, 2017 #

10 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara Nov 2017

From stadion. Nice loop by the water. Saw someones car surroundings by paps, maybe i managed a photobomb?

S&C 1:15:00 [3]

Bunker. Have discovered landmine squats, which are excellent for people like me with rubbish shoulders.

6 PM

Orienteering - easy 1:28:00 [1]
shoes: Inov-8 XTalon 212 April 2017

Another night when i cant orienteer

C • welcome 3

Wednesday Nov 29, 2017 #

12 PM

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

Bit of a change of plan when i got a big work project today instead of tomorrow. Out for an easy loosener along the lake. After racking up so many flat km yesterday it will be nice with some terrain now.

6 PM

Running - easy 40:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Tried to night orienteer but it wasnt really happening. I am a bit pathetic sometimes.

Tuesday Nov 28, 2017 #

9 AM

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

easy trångsund-ågesta. spectacularly grim in the freezing rain.

6 PM

Running - hard 29:00 [4]
shoes: Saucony Kinvara Nov 2017

Actually went to club intervals for once, but it was a pyramid and wanted to lump together the longer ones in the middle as a tempo. Idea was to generate some pain on the 1-2-3min(1min) at the start then run with it on the 20min, then jump back in for the short ones at the end to try and hit a high speed. Didnt work great in that i think ive fully wintered myself and cant hit a high enough speed to hurt early on (a better idea would have been to do some tempo first) and then i got distracted by the nice route i found on the tempo and missed the group at the end (ran 3x1/1 plus a hill stride by myself)

S&C 15:00 [2]

Then to bandhagen skola for strength. Just easier things/core for me cos im supposed to be lifting tomorrow.

Running - easy warm up/down 1:00:00 [2]
shoes: Saucony Kinvara Nov 2017

At least been feeling fresh today and not so tired on the way home either.

Monday Nov 27, 2017 #

9 AM

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

Easy round näset with Josh then some extra by the lake.

5 PM

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

Flat outing in Ågesta then to the shop

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