Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Feb 5, 2017:

activity

time

miles

Running - easy

9:33:00

S&C

1:50:00

Orienteering - easy

1:49:00

Running - hard

1:02:00

Orienteering - hard

43:00

Total

14:57:00

3:04

0:00

» now

Sunday Feb 5, 2017 #

10 AM

Running - easy 1:15:00 [2]
shoes: Saucony Kinvara - Sept 2016

Slept quite late again, so off a coffee rather than breakfast. Small paths in Ågesta then round by trångsund. Garmin having some sort of meltdown, hope it recovers!

4 PM

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

evening jog and drills at the track, which has been cleared. but now it's snowing again... watch seems to have got over its seizure though :-)

Saturday Feb 4, 2017 #

12 PM

Orienteering - hard 43:00 [4]
shoes: Inov-8 XTalon 212 Oct 2016

first o-intervals of the year! a week or so earlier than i was planning to start putting more speed into the orienteering but it fitted in well with what i wanted today. caught up on some sleep before taking myself out to Svartvik. mostly positive, working on discipline and the balance between wanting to run hard and needing to know what im doing. one control went tits up but otherwise fairly successful. both legs and brain were tired at the end!

Running - easy 36:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

tried to do a good length warm up. 5 x uphill strides on the way home.

Friday Feb 3, 2017 #

10 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - Sept 2016

proper easy snösätra. bit bruised after bashing up my hip falling on the ice yesterday.

S&C 50:00 [3]

still less weight on things that might irritate my back (Kim says probably the discs trying to protect themselves), but trying to keep the same movements.

6 PM

Running - easy 53:00 [2]
shoes: Saucony Kinvara - Sept 2016

never enough snösätra! road version with Louise. little adventure where the whole road system round Svartvik is being reworked and we had to divert through someone's garden.

Thursday Feb 2, 2017 #

11 AM

Running - hard 26:00 [3]
shoes: Saucony Kinvara - Sept 2016

My second time watching an UT session. Quicker group and session was 2x 4-3-2-4 min all with short recoveries. Worked out for me as working up towatds low end threshold, lungs not really troubled but ive still got some doms to contend with. Probably enough to skip any more hard running on hard surfaces this week. Maybe terrain session Saturday?

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Includes some drills. Ran a bit extra beforehand too.

6 PM

Orienteering - easy 1:18:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

night o in Mörtsjön and Svartvik. first night training in Mörtsjön, really fun! longer legs, which was tricky. got all the different elements right in places but hard to feel like things were coming together perfectly for any one control. confidence keeps getting a bit better all the time, so its something to keep working at.

Mörtsjön or Lunsen? not sure any more, maybe edging towards this one :-O

Wednesday Feb 1, 2017 #

2 PM

Orienteering - easy 31:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

nice easy day today. tired from yesterday and doms back, especially quads! went to run the corridor from saturday in högmora. wide, then narrow. good to do some intense technical training when im too tired to move quickly!

Running - easy warm up/down 46:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Jan 31, 2017 #

10 AM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Sept 2016

small run at hökrängen before the gym. heavy legged, not sure why, maybe from eating badly or from downhill strides(!)

S&C 1:00:00 [2]

some different thing to make sure i take care of my back

6 PM

Running - hard intervals 24:00 [3]
shoes: Saucony Kinvara - Sept 2016

Running - hard hills 12:00 [4]
shoes: Saucony Kinvara - Sept 2016

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

oops, ended up a little messy tonight. 2x8min/1min, then then group were doing intervals on the hill circuit but couldnt find them straight away. id already started the alternative session, 4(4x30/30), and just on the first set break when the group came nailing it past. joined in, which was great to find out where the better hill was but wasnt enjoying running so hard down the long downhill at the end of the interval with them. so went back to the short intervals after that (2 more sets, then a little bonus uphill when the group came back past at the end). then 8min homewards on the flat to make sure i was properly tired out. so not the best feeling ever but at least got the lungs working and lactic flowing. took a bit to get into harder running tonight but felt strong once i did.

Monday Jan 30, 2017 #

8 AM

Running - easy 1:06:00 [2]
shoes: Saucony Kinvara - Sept 2016

have to go and sort my life out at centrum, so ran early for a change. felt better than expected, at least it was light out for the whole run. trångsund and ågesta loop (bit icy on the paths in ågesta), then some drills, then there's enough grass for some downhill strides now, so 5x those too.

6 PM

Running - easy 1:14:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

fancied some terrain running so went to the reflex course in Ågesta, except it isnt so well marked and after two attempts ending up back at the start i bailed to näset (ågesta is quite big to ad-lib when you dont know it so well)

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