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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Running-normal16 13:34:42 104.01(7:50) 167.39(4:52) 2207
  Orienteering-easy7 7:12:14 38.2(11:19) 61.47(7:02) 1972
  Strength7 5:20:01
  Alternative4 3:56:19
  Cycling2 2:22:31
  Cross-easy1 31:35 3.87(8:09) 6.23(5:04) 156
  Total34 32:57:22 146.08 235.09 4336

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Thursday Dec 31, 2020 #

10 PM

Orienteering-easy 13:28 [1] 1.71 km (7:53 / km) +73m 6:29 / km
shoes: Icebug Spirit 8 M OLX

Orienteering-easy 56:07 [1] 6.18 km (9:05 / km) +197m 7:50 / km
shoes: Icebug Spirit 8 M OLX

Orienteering-easy 2:36 [2] 0.42 km (6:09 / km) +9m 5:33 / km
shoes: Icebug Spirit 8 M OLX

Wednesday Dec 30, 2020 #

5 PM

Running-normal 36:01 intensity: (26:27 @1) + (8:43 @2) + (51 @3) 6.44 km (5:35 / km) +79m 5:16 / km
ahr:124 max:143 shoes: Asics Gel Persue 6

I really needed this slow regenerative run and the good thing -> still no pain in the hip

Tuesday Dec 29, 2020 #

4 PM

Orienteering-easy 1:14:39 intensity: (3:26 @1) + (5:14 @2) + (12:38 @3) + (53:09 @4) + (12 @5) 11.68 km (6:24 / km) +267m 5:44 / km
ahr:165 max:178 shoes: Icebug Spirit 8 M OLX

4°, rain and a really nice professional massstart training with 4 other guys. Quite a lot of mistakes from my side, but also from the others so that we came nearly all together to the finish with me on the second place. To control 2 I left the group and went on my own, which was slower and I lost the group the first time. At control 3 I caught them already and we ran together until control 7. There I was so unsure and thought that I was at a different control that all the others continued, but I ran out to the path and came after one minute to the same control (quite unnecessary, but the result of bad orienteering). At control 8 I caught already the first runner and at control 14, where we had the map change, the others.
Whenever I followed someone else, I felt unsure and made mistakes because I just followed and had no control, but when I had to orientate on my own, it went much better. So, it seems that I need more routines in relays ...
Even though it was cold, wet and tough, it was a super nice training!
And the most important thing, I had no pain in my hip. I don't really understand it, but I don't want to complain. Maybe running in the forest goes better than on hard underground ...


Monday Dec 28, 2020 #

3 PM

Alternative 1:30:05 intensity: (8:40 @1) + (1:20:26 @2) + (59 @3)
ahr:139 max:151

Strength 36:12 [2]

Sunday Dec 27, 2020 #

Note
(rest day)

Saturday Dec 26, 2020 #

2 PM

Cross-easy 31:35 intensity: (16:14 @1) + (14:10 @2) + (1:11 @3) 6.23 km (5:04 / km) +156m 4:30 / km
ahr:130 max:148 shoes: Inov X-Talon 230

Two days could I run without problems in the hip. Today the pain was back and I couldn't train as planed :(

Friday Dec 25, 2020 #

3 PM

Running-normal 44:03 intensity: (2:26 @1) + (15:06 @2) + (22:28 @3) + (3:58 @4) + (5 @5) 11.05 km (3:59 / km) +27m 3:56 / km
ahr:153 max:177 shoes: Saucony Ride Iso 2 - 1

The speed wasn't so easy as expected and as it should be

Thursday Dec 24, 2020 #

12 PM

Running-normal 57:14 intensity: (1:59 @1) + (44:51 @2) + (9:44 @3) + (40 @4) 12.17 km (4:42 / km) +317m 4:10 / km
ahr:146 max:167

Strength 17:03 [1]
ahr:99 max:99

Wednesday Dec 23, 2020 #

2 PM

Running-normal 45:19 intensity: (6:36 @1) + (35:38 @2) + (3:05 @3) 9.51 km (4:46 / km) +212m 4:17 / km
ahr:138 max:157

Tuesday Dec 22, 2020 #

Note
(rest day)

Finally, solving the problems in my hip. I think that it will only get better from now on ...

Monday Dec 21, 2020 #

6 PM

Strength 46:42 [2]

Sunday Dec 20, 2020 #

2 PM

Running-normal 1:20:36 intensity: (20:01 @1) + (56:34 @2) + (4:01 @3) 16.97 km (4:45 / km) +407m 4:14 / km
ahr:136 max:159 shoes: Asics Gel Persue 6

Saturday Dec 19, 2020 #

8 AM

Strength 27:45 [3]

11 AM

Running-normal 55:29 intensity: (6:13 @1) + (45:14 @2) + (4:02 @3) 11.83 km (4:41 / km) +279m 4:12 / km
ahr:138 max:159

Friday Dec 18, 2020 #

6 PM

Strength 42:54 [2]

Thursday Dec 17, 2020 #

10 AM

Alternative (Crosstrainer) 55:04 intensity: (7:27 @1) + (22:54 @2) + (7:57 @3) + (16:05 @4) + (41 @5)
ahr:150 max:178

15' warm-up, 8x3min // 1min, 10' cool down
5 PM

Orienteering-easy (Misärnatt Mölnlycke) 1:07:42 [2] 8.36 km (8:06 / km) +299m 6:52 / km
shoes: VJ Integrator

Probably my worst training of the year! 5°C and a lot of rain. I would say it is a miracle that we came all back to the car. I never had so big problems to run in the right direction. First, the forest is really green and half of the time you see between 2 and 10 meters. The next problem was that it was really foggy and the good headlamps didn't help at all. And the last and maybe even strangest thing was, that my compass was going crazy. Sometimes my compass showed 90° or more in the wrong direction and I didn't understand what was going on. That's why I turned so often in different directions and was quite often lost. Direct after the fifth control, my head and legs were tired, I had no idea how I should manage the hole course without getting lost or before getting completely cold and I was totally frustrated. The only good thing back at the car was to hear that all the others had the same problems. And I don't know why, but everyone I asked says that they have problems with the compass in this terrain ...

Wednesday Dec 16, 2020 #

6 PM

Orienteering-easy 43:11 intensity: (1:29 @1) + (19:42 @2) + (21:24 @3) + (36 @4) 6.46 km (6:41 / km) +202m 5:47 / km
ahr:152 max:165 shoes: VJ Integrator

Night-O as a short, regenerative session. Always nice to train a little bit the routines. Satisfied with this training.

Tuesday Dec 15, 2020 #

4 PM

Running-normal 53:13 intensity: (13:05 @1) + (20:52 @2) + (5:16 @3) + (12:11 @4) + (1:49 @5) 11.11 km (4:47 / km) +161m 4:28 / km
ahr:145 max:179 shoes: Saucony Ride Iso 2 - 1

warm up + 5km test-race (~100m climb) + cool down

Same test-race as on 20.10. but this time 5 seconds slower which was a little bit disappointing. I knew already before that my shape is not the best right now and that I'm also a little bit tired. Maybe this was also the reason why my heart rate was not even close to my maximum (or my max heart rate changed quite much). But even though it is quite clear that after the first winter training block I'm not really faster or feeling stronger than before.
After 3km my hip started to hurt a little bit, but I already knew before the race, that my little injury is not 100% fine.
So, my conclusion of the last 8 weeks is, that I was 3 days sick, had little problems with my hip and calves (3 weeks and still ongoing), but could train quite okay (even though it was not always according to my plan). I had quite a lot of stress and felt many times tired. I hoped to see results of my "better" training, compared to last winter, already after the first 8 weeks, but I think I must be more patient and can't expect too much if I have so much stress besides the sport.
I will definitely keep going and will try to achieve, with some small changes, from now on only better results than today.

Monday Dec 14, 2020 #

7 AM

Strength 1:10:29 [2]

6 PM

Running-normal (Drills) 37:58 intensity: (18:37 @1) + (18:05 @2) + (1:16 @3) 4.5 km (8:26 / km) +25m 8:13 / km
ahr:127 max:147 shoes: Asics Gel Persue 6

Sunday Dec 13, 2020 #

11 AM

Running-normal (Treadmill) 45:44 intensity: (2:52 @1) + (42:47 @2) + (5 @3) 10.26 km (4:27 / km)
ahr:145 max:153 shoes: Saucony Ride Iso 2 - 1

Alternative (Crosstrainer) 45:10 intensity: (47 @1) + (44:18 @2) + (5 @3)
ahr:145 max:153

Today I splitted my longrun into running and crosstrainer and did the running also on a treadmill because I didn't know how long I can run without pain. But all 45min were good

Saturday Dec 12, 2020 #

9 AM

Orienteering-easy 49:39 intensity: (14:39 @2) + (35:00 @4) 8.32 km (5:58 / km) +229m 5:15 / km
shoes: Icebug Spirit 8 M OLX

Friday Dec 11, 2020 #

Alternative (Crosstrainer) 46:00 [2]
(injured)

Thursday Dec 10, 2020 #

9 AM

Cycling 1:21:10 intensity: (2:57 @1) + (57:52 @2) + (20:21 @3)
ahr:148 max:163 (injured)

39km and 343m climb

Wednesday Dec 9, 2020 #

4 PM

Running-normal 44:21 intensity: (6:36 @1) + (34:18 @2) + (3:27 @3) 9.98 km (4:27 / km) +79m 4:17 / km
ahr:138 max:161 (injured) shoes: Asics Gel Persue 6

After 5km I got a lot of pain under my left hip in the upper leg. I don't really know why, probably coming from my hip problems I had in the last weeks.

Tuesday Dec 8, 2020 #

7 AM

Running-normal (BBA) 20:28 intensity: (11:46 @1) + (7:40 @2) + (1:02 @3) 4.16 km (4:55 / km) +52m 4:38 / km
ahr:126 max:140 shoes: Asics Gel Persue 6

5 PM

Running-normal (6x(800-200) // P: 100-300) 1:00:04 intensity: (9:37 @1) + (27:18 @2) + (12:29 @3) + (10:40 @4) 13.2 km (4:33 / km) +32m 4:30 / km
ahr:145 max:176 shoes: Saucony Ride Iso 2 - 1

Task was again to run threshold but today we pushed eachother a little bit too much

Monday Dec 7, 2020 #

7 AM

Strength 1:18:56 [2]

Sunday Dec 6, 2020 #

9 AM

Running-normal long 1:28:22 intensity: (31:09 @1) + (53:30 @2) + (3:43 @3) 14.88 km (5:56 / km) +318m 5:22 / km
ahr:132 max:154 shoes: Asics Gel Persue 6

Saturday Dec 5, 2020 #

9 AM

Orienteering-easy 1:05:37 intensity: (2:22 @1) + (15:50 @2) + (37:29 @3) + (9:56 @4) 9.97 km (6:35 / km) +337m 5:38 / km
ahr:155 max:172 shoes: Icebug Spirit 8 M OLX

First part of this nice O-training. I draw before the training with green and orange on the map, where I exactly I want to run so that I train my plan execution. If you take a closer look at the map, you can see the green line under the track.


And also on the second part you can see the green lines with an orange end. I'm really satisfied with my orienteering today. The only mistake were a few extra meters before control 8. This terrain is not really difficult, but it is easy to run just in the right direction without having a plan, so it was a good training to train the exact execution of my plan and to see in the terrain what I wanted to see.

Friday Dec 4, 2020 #

3 PM

Running-normal 47:06 intensity: (34:21 @1) + (9:51 @2) + (2:54 @3) 9.12 km (5:10 / km) +116m 4:51 / km
ahr:125 max:141 shoes: Asics Gel Persue 6

Still really tired from yesterday's training

Thursday Dec 3, 2020 #

8 AM

Cycling 1:01:21 intensity: (19:30 @1) + (18:21 @2) + (17:38 @3) + (5:52 @4)
ahr:141 max:171

24.4 and 480m climb

Super tough session today. I felt really tired and had heavy legs all the way . I was also much slower than last week.
5 PM

Orienteering-easy 59:15 intensity: (7:10 @1) + (12:56 @2) + (23:44 @3) + (15:25 @4) 8.38 km (7:04 / km) +360m 5:49 / km
ahr:152 max:174 shoes: Icebug Spirit 8 M OLX

Nice technical night training. The visibility was quite low so sometimes I didn't even see the control object when I was 15 meters away from it. Still a little bit too many mistakes but good training for the legs and the head.
The speed was quite fast all the way, but I got also really tired in the end. Today I felt in both sessions tired, but that means I’m training good.

Wednesday Dec 2, 2020 #

4 PM

Running-normal 42:58 intensity: (3:21 @1) + (38:53 @2) + (44 @3) 10.07 km (4:16 / km) +79m 4:06 / km
ahr:140 max:153

Tuesday Dec 1, 2020 #

4 PM

Running-normal (6x(800-200) // P: 100-300) 55:46 intensity: (35:22 @1) + (20:24 @4) 12.14 km (4:36 / km) +25m 4:33 / km
ahr:146 max:174 shoes: Saucony Ride Iso 2 - 1

Really nice to do a fast session without having problems. The last two weeks I had a little bit problem with the hip and the calves but it is better now. After the training I felt a little bit the calves though.
As the last fast sessions, the task was to run threshold and I think I did the training in the right speed. I'm not disappointed about my speed but also not really happy with actual base. Until next season I want to be faster, much faster and there is still a lot to work on. I thought I could train a little bit more in November, but with the small problems it was not possible, not yet. But the winter is still long and to emphasize again, I am not completely dissatisfied.

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