Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Mar 11, 2018:

activity

time

miles

Running - easy

8:08:00

Orienteering - easy

1:20:00

S&C

1:20:00

Running - hard

1:01:10

Total

11:49:10

2:30

0:00

» now

Sunday Mar 11, 2018 #

12 PM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara Feb 2018

Doms, nice to see you again. Easy run and drills.

7 PM

Running - easy 10:00 [1]
shoes: Saucony Kinvara Feb 2018

bit of a headache, not feeling too full of beans. only had an easy run planned but turned into an even easier run for shopping, after a bit of checking back over my AP from previous years to confirm that the idea that i have been running 14-hour weeks consistently since i was about eight is a complete myth and this just-less-than-12 one is not bringing shame on my family after all and at least i got my sessions done, which is not always true on bigger volume weeks so it's not so bad after all... blahblah... at least all ready to jump into next week now.

Saturday Mar 10, 2018 #

10 AM

Running - hard intervals 28:40 [4]
shoes: Adidas flats

Back to Bosön. so tough clawing my way back towards okay shape and so much track angst, hanging off the back to begin with, but found my rhythm and a bit more confidence as we went (2000, 4x1600) and taking the extra rest meant i could keep up better in the end. nice to get a decent volume for intervals again and without the pain in my hamstring tendon that i had before, so should be doing me good at least :-)

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara Feb 2018

icy from Ropsten, some drills, warm down. legs not v destroyed afterwards compared to previously. if i can get more confidence back i hope i can push harder!

6 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara Feb 2018

Friday Mar 9, 2018 #

4 PM

Running - easy warm up/down 15:00 [1]
shoes: Adidas flats

treadmill. good day to be on the treadmill.

S&C 1:00:00 [3]

Thursday Mar 8, 2018 #

9 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara Feb 2018

Morning jog. Its like a normal day, only with everything 2 hours later...

1 PM

Running - hard hills 25:00 [3]

Kenyan but with knee deep snow in the forest hills in svartvik. Short session, a bit wary of the seasonal injuries going about when ive not done much snow running this winter! Not exactly ticino sized hills round here but the snow makes them tougher. Tried to vary the route so i wasnt running too much in tracks.

Running - easy warm up/down 30:00 [2]

6 PM

Orienteering - easy 1:20:00 [2]

includes a bit of jogging before and after. control picking in svartvik and högmora. quite deep snow made it heavy going but lots of fun! högmora was difficult, not been there for ages. didnt get properly lost like i have sometimes done, but did orienteer more just "to get there" than with the aim of getting there well.

Wednesday Mar 7, 2018 #

11 AM

Running - easy 1:10:00 [2]

Work volume put a stop to Luffarligan but got out round snösätra plus snowy hills in svartvik. Good to build terrain strength a bit.

5 PM

Running - easy 36:00 [2]
shoes: Saucony Kinvara Feb 2018

6 PM

S&C 20:00 [1]

Easy home strength. Maybe not too long til outdoor gym is a good idea again?

Tuesday Mar 6, 2018 #

7 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara Feb 2018

morning jog and food shop

11 AM

Running - easy 1:12:00 [2]
shoes: Saucony Kinvara Feb 2018

inspecting the state of affairs in the forest. i hope this is winter's last stand and that spring is here by the end of the week!

6 PM

Running - hard intervals 7:30 [4]
shoes: Saucony Kinvara Feb 2018

trying to complement the "real" hard sessions of the week. 5x30/30 in the snow at Gubbängen (mid calf deep), same on cycling commuter superhighway, then uphill (mix of snow and gravel). over the next weeks i hope these short ones will evolve into 2's / 3's at IP, once it's thawed out a bit.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara Feb 2018

Monday Mar 5, 2018 #

10 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara Feb 2018

more rest. hope it's not too much rest and i'm just de-training myself. went up Alicante's "other hill", Serra Grossa. managed to find the MFD route up (luckily it's only a short climb) but then the gradual descent. out longer, met ein Expat from Zurich who wanted to have a lengthy discussion about orienteering...

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