Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lowees

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Orienteering	8	8:04:17	45.04	(10:45)	72.48	(6:41)
	Running	7	5:28:39	25.58		41.17
	XC skiing	4	4:36:52	31.5	(8:47)	50.69	(5:28)
	Strength & Conditioning	4	1:37:00
	Cycling	2	1:27:00	10.63		17.1
	Warm Up/Down	1	20:00
	Total	22	21:33:48	112.74		181.44
	[1-5]	22	21:23:48
averages - rhr:177

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Thursday Jan 31, 2013 #

8 AM

Strength & Conditioning 45:00 [1]

30 min strength + 15min stretching

6 PM

Orienteering 36:30 [3] 6.7 km (5:27 / km)
ahr:160 max:183

On the roads on the Farsta side. Legs felt really heavy and shins were sore..

Wednesday Jan 30, 2013 #

Note

Shins feel sore, been stretching and icing them

Tuesday Jan 29, 2013 #

6 PM

Running intervals 30:00 [5] 4.9 km (6:07 / km)
ahr:179 max:188

30x 30/30 intervals
Hamstrings felt abit tight

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Strength & Conditioning 10:00 [0]

Stretchiing

Sunday Jan 27, 2013 #

12 PM

Orienteering race 1:21:11 [4] 10.87 km (7:28 / km)
ahr:166 max:183

Vinterserien in Älvsjö, course A - 8,2 km

A few mistakes and heavy legs but good fun

Saturday Jan 26, 2013 #

4 PM

Orienteering 1:11:40 [3] 11.3 km (6:21 / km)
ahr:147 max:168

Long steady run with Josh. We were taking it in turns to lead every other leg.

Thursday Jan 24, 2013 #

6 PM

Orienteering 1:16:19 [3] 11.1 km (6:53 / km)
ahr:158 max:176

-17 degrees out today so took it quite easy. Orienteering course going up on top of all the big hills.

Wednesday Jan 23, 2013 #

3 PM

Running 52:00 [3] 7.15 km (7:16 / km)

Steady run with Josh. Really slippery snow and cold, wasn't too motivated

Tuesday Jan 22, 2013 #

6 PM

Running warm up/down 15:00 [2]

Running 40:00 [5] 6.86 km (5:50 / km)
ahr:174 max:190

7-6-5-4-3-2-1 min intervall, 2 min recovery

Monday Jan 21, 2013 #

6 PM

Strength & Conditioning 32:00 [3]

Sunday Jan 20, 2013 #

1 PM

Orienteering 22:00 [4] 4.0 km (5:30 / km)
ahr:172 max:184

Sprint round Farsta with Josh

Running warm up/down 18:00 [2] 2.5 km (7:12 / km)

Saturday Jan 19, 2013 #

11 AM

Cycling 37:00 [4]
ahr:162 max:179

Spinning session at the gym. A lot of hills

Strength & Conditioning 10:00 [1]

Stretching

Thursday Jan 17, 2013 #

6 PM

Running 1:04:39 [3] 6.71 km (9:38 / km)
ahr:154 max:182

Ran Skogsåttan, not very fast because of the snow but hard work

Wednesday Jan 16, 2013 #

5 PM

Warm Up/Down 20:00 [1]

Warm up and warming down + some stretching afterwards

Running intervals 34:00 [4]
ahr:176 max:194

Intervals round the indoor track in Storängshallen.

10x600m at ~2.15 speed, 1min recovery
For each interval you had about 20sec to look at a map and memorise a leg, in the recovery you drew down what you'd remembered on a blank map.

Ran the laps very evenly, felt good

Tuesday Jan 15, 2013 #

7 PM

Cycling warm up/down 10:00 [2]

Cycling 40:00 [4] 17.1 km (2:20 / km)
ahr:161 max:187

Spinning session at the gym

Sunday Jan 13, 2013 #

2 PM

Running 51:00 [3] 9.05 km (5:38 / km)
ahr:160 max:191

Snösätra round with mum

Saturday Jan 12, 2013 #

Orienteering long 1:30:53 [3] 10.85 km (8:23 / km)
ahr:149 max:173

Long run from the club hut

Thursday Jan 10, 2013 #

6 PM

Orienteering 55:47 [4] 9.82 km (5:41 / km)
ahr:176 max:189

Corridor OL around Farsta and Hökarängen. Felt pretty good

Wednesday Jan 9, 2013 #

7 PM

Orienteering race 49:57 [4] 7.84 km (6:22 / km)
ahr:185 max:194

Stockholm Mila by night, Solna
Scrappy run, ran past number 8 without punching and lost about 3min and got overtaken. Caught some up towards the and but missed the second to last control so they finished before me.

Saturday Jan 5, 2013 #

11 AM

XC skiing 50:13 [4] 10.16 km (4:57 / km)
ahr:139 max:192

Orsa Grönklitt.
Stormon runt before lunch,

2 PM

XC skiing 37:16 [3] 6.33 km (5:53 / km)
ahr:156 max:184

Had a bit of a sore throat so after lunch we went to see the polar bears and then made a stop for a "fika".

Friday Jan 4, 2013 #

11 AM

XC skiing long 2:11:00 [4] 25.0 km (5:14 / km)
ahr:150 rhr:177

Quite warm today which means hard to "valla" (put wax under the skis to get grip). Used "glue" which meant good grip but not very good on the flat and in down hills. Well well, you rarely get perfect skiis!

Went on the Vasalopps-track from Oxberg to Mora. 25km hard but fun

Thursday Jan 3, 2013 #

2 PM

XC skiing 58:23 [3] 9.2 km (6:21 / km)
ahr:142 max:184

Skiing training camp in Mora. Started the day off with an early visit to the hospital, then we went straight to Orsa Grönklitt and after a four hour long car journey we finally joined up with the others.
Went out for a steady session, focused on getting the technique right.

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