Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m		load
Orienteering	26	29:00:04	146.01	(11:55)	234.98	(7:24)	2525	442c	1486.4
Running	20	14:33:11	94.72	(9:13)	152.43	(5:44)	1255		667.0
S and C	1	18:00	0.22	(1:22:46)	0.35	(51:26)			12.6
Total	41	43:51:15	240.94	(10:55)	387.76	(6:47)	3780	442c	2166.0

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Saturday Apr 30, 2016 #

11 AM

Orienteering 46:37 [3] *** 6.5 km (7:10 / km) +85m 6:44 / km
14c shoes: Innov8 xtalon 2016 a

Stångtjärn training. Ran the damer tiomila test with Josh and Fredrik which was good as the courses were gaffled. Some absolutely gorgeous bits but others were a bit rocky

Orienteering warm up/down 13:50 [3] 2.3 km (6:01 / km) +15m 5:49 / km
shoes: Innov8 xtalon 2016 a

To the start easy along the road
Lap of Stångtjärn afterwards. ..lush!

9 PM

Orienteering 1:10:00 [3] *** 8.85 km (7:55 / km) +300m 6:46 / km
20c shoes: VJ Bold #1

Night O on Källviken
Fairly steady paced but found it alright warmed up in to it a bit. Got thrown a bit when some didn't have flags

Friday Apr 29, 2016 #

2 PM

Running 28:15 [3] 5.4 km (5:14 / km) +20m 5:08 / km
shoes: Mizuno Sayonara

Easy running in Farsta + strides

9 PM

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km
shoes: VJ Bold #1

Orienteering 52:30 [3] *** 6.0 km (8:45 / km) +70m 8:16 / km
4c shoes: VJ Bold #1

Lidingö tiomila test
Bombed 1 a fair bit. 2 worse. So off the back then 3 + 4 went OK then no idea where it was to 5 for a good 15mins so just bailed. Not great, enjoyed it though. Very different to Stockholm

Thursday Apr 28, 2016 #

7 AM

Running 22:30 [3] 4.1 km (5:29 / km) +15m 5:23 / km
shoes: Mizuno Sayonara

Along the boardwalks going south on Madelungen was quite nice but shorter than expected also very rainy this morning

6 PM

Orienteering warm up/down 12:45 [3] 2.55 km (5:00 / km) +10m 4:54 / km
shoes: Innov8 xtalon 2016 a

To Hanestorp with the group
Then back from the finish afterwards with Fredrik and Magnus

Orienteering race 49:45 [4] *** 7.0 km (7:06 / km) +100m 6:38 / km
14c shoes: Innov8 xtalon 2016 a

Some relay training in Mortjon & Svartvik. Was really cool for the first 2 controls when I was in a pack with Fredrik and Magnus but different gaffles meant they got away and I became quite ponderous at times. Was generally quite good if a little slow bar #5 where I followed the land rather than my compass and drifted out quite far and #7 where I didn't see the river or crossing point till I was nearly there. Was really quite cool training!

Wednesday Apr 27, 2016 #

Note
(rest day)

Calf has been quite tight and niggly since Monday intervals so decided to give it a day off plus feeling a bit lazy

Tuesday Apr 26, 2016 #

11 AM

Running 36:30 [3] 7.2 km (5:04 / km) +40m 4:56 / km
shoes: Mizuno Sayonara

Steady loop around Hokaringen then 6*100m strides on the track. Feeling ok but L calf a little tight from yesterday

6 PM

Orienteering 1:01:00 [2] *** 6.6 km (9:15 / km) +90m 8:39 / km
15c shoes: Innov8 xtalon 2016 a

Training nears Barnsjon in Tyreso
Contour only....didn't really enjoy any of it found it quite green and thick in places. Wasn't very on it from the off and made a fair few errors

Monday Apr 25, 2016 #

9 AM

Running warm up/down 38:10 [3] 6.5 km (5:52 / km) +25m 5:46 / km
shoes: Mizuno Sayonara

Easy loop with Josh beforehand with a little bit of dynamic drills
Then a few laps of the track and along the lake edge to Agestabron and home afterwards

Running intervals 21:50 [5] 4.8 km (4:33 / km)
shoes: Mizuno Sayonara

6*600m(200m) on the track aiming for under 1:55 as I think thats what I do on a hilly loop with Gateshead.
Times:
1:50, 51, 53, 51, 51, 52
Reasonably happy with this but felt quite tough. Not done enough of this for a while and could tell

5 PM

Running 1:00:00 [2] 10.05 km (5:58 / km) +105m 5:40 / km
shoes: Mizuno Sayonara

Easy on the trails in Naset. First half with Josh and Louise then continued on by myself for a bit. Chilled in the evening sun

Sunday Apr 24, 2016 #

Event: Enskede-Hellas Dubbeln, medeldistans (UP)

Orienteering warm up/down 20:00 [3] 3.4 km (5:53 / km) +25m 5:40 / km
shoes: VJ Bold #1

To the start
Laps of the track afterwards with Barrable

Orienteering race 38:21 [5] *** 5.4 km (7:06 / km) +35m 6:53 / km
20c shoes: VJ Bold #1

Hellas Medel
Didn't feel to have much rhythm today main mistakes were 5, 8 and 13 mainly due to not understanding the shapes. #8 in particular lost quite a bit. Enjoyed the longer legs yesterday a bit more.

Back to it tomorrow I think

Saturday Apr 23, 2016 #

Orienteering 1:11:14 [5] *** 10.8 km (6:36 / km) +65m 6:24 / km
19c shoes: VJ Bold #1

Hellas-Enskede Lang
No big mistakes so getting the hang of things I think but a bit sloppy at times leading to a few smaller mistakes. Enjoyed it especially the northernmost section!

http://obasen.orientering.se/winsplits/online/sv/d...

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: VJ Bold #1

To the start out of a massive sandpit!
Just in the sandpit afterwards

Friday Apr 22, 2016 #

Running 54:30 [3] 10.5 km (5:11 / km) +70m 5:01 / km
shoes: Mizuno Sayonara

Around Norra Madelungen then some strides on the track. feeling a bit pants at times

Thursday Apr 21, 2016 #

Orienteering warm up/down 15:00 [3] 2.2 km (6:49 / km) +30m 6:23 / km
shoes: Innov8 xtalon 2016 a

To and from Svartvik

Orienteering 31:56 [4] *** 5.0 km (6:23 / km) +60m 6:02 / km
22c shoes: Innov8 xtalon 2016 a

5 Orienteering Intervals in Svartvik
Ran the first half as hard as I could on the line and then tried to remember where I hung the flags. The second half I was a little slower. Generally quite good considering it was overspeed finding the features or main features quite well excluding one regrouping point. Fredrik outkicked me on the run-in annoyingly. Hit the last before him and didn't realise he was going to go for it!

C • Haha 5

Wednesday Apr 20, 2016 #

Orienteering 30:00 [2] *** 3.0 km (10:00 / km) +50m 9:14 / km
10c shoes: Innov8 xtalon 2016 a

Easy control hanging in Svartvik. Felt bad but nice to get out I guess.
Fair bit of double checking I was in the right place

Running 27:00 [2] *** 4.6 km (5:52 / km) +30m 5:41 / km
shoes: Innov8 xtalon 2016 a

To and from Svartvik

Tuesday Apr 19, 2016 #

Event: Tiomilarepet

Orienteering warm up/down 14:50 [3] 2.4 km (6:11 / km) +25m 5:52 / km
shoes: VJ Bold #1

Easy beforehand by myself
Easy again afterwards with Fredrik

Orienteering race 50:55 [5] *** 8.5 km (5:59 / km) +90m 5:41 / km
16c shoes: VJ Bold #1

Tiomilarepet Str. 1 in Lida
Bombed #1 as felt I was drifting when actually bang on line. Ended up at wrong gaffle and lost about 90s by which time the group had gone. then had a really good run was on top of the O and running well. Lost maybe 45-60s more due to thinking #8 was on the hill top rather than the crag and slightly unsure on direction after hunting down a Snattringe runner who then stopped too early. Knew where I was roughly but not confident enough to keep going. Reallly rather pleased with this. Awesome terrain!

Monday Apr 18, 2016 #

Note
(rest day)

First day off for a while

Sunday Apr 17, 2016 #

Running 1:34:12 [3] 13.55 km (6:57 / km) +160m 6:34 / km
shoes: Innov-8 Xtalon 212s 2015

Stockholm trail Provlopning #2

Saturday Apr 16, 2016 #

Event: Sundbybergs IK, lång

Orienteering warm up/down 10:00 [3] 1.7 km (5:53 / km) +20m 5:33 / km

Jog to the start

Orienteering race 1:12:58 [5] *** 11.5 km (6:21 / km) +125m 6:01 / km
15c shoes: VJ Bold #1

Sundbyberg lång. Felt it went quite good in the main, easier than recent weeks but was on top of the navigation. Things went well till 9 where I knew I was nearby but couldn't find the control from my attackpoint. Afterwards again I was fine although maybe still lost little bits and pieces but happy all the same.

Ran in to a stump at one point and my hip is stiffening up as a result

Friday Apr 15, 2016 #

Running 34:30 [2] 5.7 km (6:03 / km) +40m 5:51 / km
(rest day) shoes: Mizuno Sayonara

Tired plod around Naset....not feeling great.

Thursday Apr 14, 2016 #

5 PM

Running 10:50 [2] 3.5 km (3:06 / km) +30m 2:58 / km
shoes: Mizuno Sayonara

To and from Klubbstuga

Orienteering 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km
shoes: VJ Bold #1

To and from the start/finish from Naset

Orienteering 1:21:20 [3] *** 9.1 km (8:56 / km) +70m 8:36 / km
21c shoes: VJ Bold #1

Contour only in Svartvik and Solbacken warmed up in to but never to far away from a mistake really. Felt I was either over reliant on my compass and then doubtful about where I was contour wise or vice versa and unsure about my line. Quite tired at the end

Wednesday Apr 13, 2016 #

9 AM

Running 1:00:00 [2] 9.0 km (6:40 / km) +110m 6:17 / km
shoes: Mizuno Sayonara

Steady run with Emily in Nacka. Finished up Hammarbybacken.

8 PM

Running warm up/down 26:00 [3] 4.7 km (5:32 / km) +45m 5:17 / km
shoes: Mizuno Sayonara

To and from Agesta

Orienteering (Technique) 46:00 [3] *** 5.8 km (7:56 / km) +90m 7:22 / km
14c shoes: Innov8 xtalon 2016 a

Tuesday Apr 12, 2016 #

6 PM

Orienteering (Technique) 1:15:35 [3] *** 9.25 km (8:10 / km) +100m 7:45 / km
35c shoes: Innov8 xtalon 2016 a

A few loops in Mortsjon with Josh and Fredrik. Trying to focus on the orienteering a few mistakes but feel like I'm starting to be able to pick out more of the features to use more consistently. Still need to start bringing it up to a higher pace when needed

Monday Apr 11, 2016 #

10 AM

Running 49:41 [3] 8.55 km (5:49 / km) +70m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

Norra Madelungen loop. Feeling tired still

6 PM

Running 23:50 [3] 4.05 km (5:53 / km) +45m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

Jogging to and from Hokaringen with Louise

Orienteering (Technique) 27:45 [3] *** 3.26 km (8:31 / km) +50m 7:54 / km
10c shoes: Innov-8 Xtalon 212s 2015

Short easy O session in Hokaringen
Was decent...though still wasn't great visualising some of the hill tops

S and C 18:00 [2] 0.35 km (51:26 / km)
shoes: Innov-8 Xtalon 212s 2015

Outdoor gyming

Sunday Apr 10, 2016 #

Event: Rånässtafetten

Orienteering race 1:06:13 [5] 8.6 km (7:42 / km) +90m 7:19 / km
15c shoes: VJ Bold #1

Rånästaffet. Willy brought us back quite high up and was going OK through 1 & 2 then royally fucked up 3. After that was good bar minor slips on 7 & 8. Happy in general but annoyed about the mistakes as they spoiled what would have been a pretty good race

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +10m 5:53 / km
shoes: VJ Bold #1

Saturday Apr 9, 2016 #

10 AM

Running 46:30 [3] 7.7 km (6:02 / km) +65m 5:48 / km
shoes: Innov-8 Xtalon 212s 2015

Steady in Farsta näset with Josh and Kjerstin

2 PM

Orienteering 1:23:00 [3] 10.0 km (8:18 / km) +120m 7:50 / km
18c shoes: VJ Bold #1

Was going OK but take the same routes as willy and Josh bit less confident so felt like I was just following. Dropped back a bit to try navigate myself more then managed to run off the map....oops

Friday Apr 8, 2016 #

Event: Grymnatta

11 AM

Running 37:15 [3] 7.6 km (4:54 / km) +50m 4:45 / km
shoes: Mizuno Sayonara

Around Hokaringen trails plus a few strides on the track

9 PM

Orienteering warm up/down 8:20 [3] 1.5 km (5:33 / km) +10m 5:23 / km
shoes: VJ Bold #1

To the start....a bit longer than stated
Gratuitous jog with Willy after

Orienteering long 1:47:33 [5] 11.3 km (9:31 / km) +100m 9:07 / km
23c shoes: VJ Bold #1

Some of the hardest orienteering I think I have ever done coupled with being completely naff.
1 was good and spiked the reflex though thought I was looking for a flag also
2 was bullshit, stupid vague boulder nearly managed to luck my way in to it but fucked up after stumbling upon another random boulder. but found Treb wandering aimlessly here
3 erm.... lost track of where I was and couldn't work out how to relocate. Lost a fair whack but found Willy at the control
4 I enjoyed the running and subsequently made a mistake
5 drifted off bearing
6 decent
7 woeful
8 decent in the scheme of this run
9 was actually good!
10 back to rubbish, drifted off left this time for a change got dropped by Willy's group here
11 felt all wrong but appeared at the control good then I guess
12 same
13 not quite as good here missed it and had to bounce back in
14 spiked it! Though hesitant after crossing the path...I'll take it
15 Nailed it
16 was on target but then the contours stopped working. Saw Willy'a catching me again here
17 Good
18 Hmmmm map didn't feel good in patches on analysis got dropped by the TuMe guys here
19 Again map was shit.... but we were ok
20 Was good!
21 Bearing was shit but managed to relocate
22 Good
23 Good

Thursday Apr 7, 2016 #

6 PM

Orienteering 1:25:30 [3] 10.75 km (7:57 / km) +75m 7:41 / km
22c shoes: VJ Bold #1

With the boys in Svartvik. I was a bit shit.....wasn't making plans and trying to keep up. Need to make plans!

Wednesday Apr 6, 2016 #

9 AM

Running warm up/down 29:45 [3] 5.38 km (5:32 / km) +70m 5:12 / km
shoes: Mizuno Sayonara

To and from Agesta

Orienteering 1:16:50 [3] *** 9.2 km (8:21 / km) +50m 8:08 / km
14c shoes: Innov8 xtalon 2016 a

Jogged around the Hanninge KM course which Josh planned in Agesta. Wasn't as on top of the orienteering as I'd have like so okay in the main. Quite slow early on due to wearing shoes without dobs and some rather sketchy routechoices down crags.

1-4 really good. Bang on line and reading map well
5 took a weird route, quite wide then back to the line which was fine but then drifted offline afterwards so lost some time in to the control.
6 was good though I ran past the reentrant I was looking for initially as the formline seemed much more obvious
7 fine although there was no flag so took a while to confirm
8 Happy with the routechoice though slightly poor towards the end struggled to map read a bit in such undulating terrain
9 didn't find! found a feature which I convinced myself was right and made the ground fit around it.
10 resultant mistake - got quite confused
11 pleased! Though did lose concentration mid-leg for 20s and lost a bit of time but nothing too bad
Skipped a few
14 really good to the feature but missed the tape initially
15 on-line then decided I wasn't.
Then added a control to get back to my bag which went quite well

The aim of getting in a long run in terrain went well. Though my orienteering wasn't great felt quite tired mentally today and was rather sloppy after half way as a result. Lots of oing the last week I guess, so two easier days now till Grimnatta

Bashed my head on a tree and got a right lump now

5 PM

Running 37:40 [3] 6.9 km (5:28 / km) +50m 5:16 / km
shoes: Mizuno Sayonara

Steady with Josh legs weren't as compliant as I thought they would be

Tuesday Apr 5, 2016 #

10 AM

Running 15:33 [3] 3.0 km (5:11 / km) +20m 5:01 / km
shoes: Mizuno Sayonara

Out to Bronasvagen via Agestabron and back extended along Madelungan shore. Running felt much easier on the roads than in terrain.

Running intervals 23:40 [4] 5.6 km (4:14 / km) +40m 4:05 / km
shoes: Mizuno Sayonara

But not that much easier. Found it quite hard, was also surprised to see a hill on the road I was running on as I thought it was going to be flat.
6*800m at threshold-ish off 90s
2:56, 53, 54, 55, 55, 59

6 PM

Orienteering 1:20:00 [3] *** 9.5 km (8:25 / km) +85m 8:04 / km
18c shoes: VJ Bold #1

Club training was at Tyresta and had heard good things from Johan and a few others. Unfortunately the guy who was meant to be printing the maps didn't so we improvised and took photos of the only available maps on phones.
As mine was already locked in Johan's car I ran it map memory with Fredrik which I found really rather useful. We stopped at each control and discussed how we were going to do each leg and then try to execute it. I thought it was going to be quite hard but felt it went better than I thought it was going to beforehand. I made each leg really rather simple which should help going forwards though still need to improve on attackpoints and in the circle. Led the group to the first control and subsequently messed it up slightly, was better without a map than with it!

We ran it quite hard glad my legs felt better than yesterday! Though bashed the top of my foot at some point so that is a bit sore/bruised should be ok however.

Hopefully get back there with a proper map at somepoint

Monday Apr 4, 2016 #

12 PM

Orienteering warm up/down 35:25 [3] 5.8 km (6:06 / km) +55m 5:50 / km
shoes: Innov-8 Xtalon 212s 2015

Out to Svartvik
Back from the butterfly as I was wrecked.....slow

Orienteering 27:35 [2] 3.29 km (8:23 / km) +30m 8:01 / km
12c shoes: Innov-8 Xtalon 212s 2015

Back in Svartvik to try iron out some of the issues from last Thursday although felt progressively more and more tired so bailed with one butterfly to go.
1 was a bit better but still drifted right a fair bit
2 tried a different route in which lost me time
3, 4, 5 were good
6 bit hesitant when I needn't have been should have stuck on my compass for longer
7 easy remembered from last time
8 stopped early and took a while to double check but good generally
9, 10, 11 good
12 pleased, planned it beforehand and executed well
13 much better than last time
14 good
Couldn't get up from my stone to run anymore so trundled back down the path to pick up my jacket

Sunday Apr 3, 2016 #

10 AM

Running 1:35:00 [1] 14.05 km (6:46 / km) +155m 6:24 / km
shoes: Innov-8 Xtalon 212s 2015

Stockholm City Trail reccy. Around Hammarbybacken and Dammtorpssjön. Fairly steady but enjoyable. Found it hard initially to keep up with the where we were but warmed into it.

4 PM

Orienteering warm up/down 4:30 [3] 0.7 km (6:26 / km) +35m 5:09 / km
shoes: Innov8 xtalon 2016 a

Run from IFK Tumba's club hut to the start with Fredrik & Marielle

Orienteering 1:01:00 [3] 8.9 km (6:51 / km) +80m 6:34 / km
18c shoes: Innov8 xtalon 2016 a

Traffic light training...worked quite well but started struggling a bit on the hills. Was going ok, till 5 where the green was minging (lesson learnt) but made a little directional error afterwards through losing concentration. Drifted a bit on #9 and then took an age to relocate even though I was only ~40m away. Knew I had come far enough but couldn't work out which cliff I was on. Fredrik caught back up here after going awol to #6 and took a dodgy bearing trusting him too much so made a quite big mistake here. Didn't like #12 particularly, found it a bit dull. Pleased with #13, #14 and #15 though. Didn't find #16 even though I was at the feature.

Pretty lush terrain in the main, glad I went along

Saturday Apr 2, 2016 #

11 AM

Orienteering warm up/down 13:55 [3] 2.32 km (6:00 / km) +5m 5:56 / km
shoes: VJ Bold #1

Jog to the start beforehand...tired legs and body
Jog along the track afterwards

Orienteering race 37:20 [5] 5.2 km (7:11 / km) +30m 6:59 / km
18c shoes: VJ Bold #1

Mälarmårdsdubbeln medel
Felt more confident about this as it was in the same terrain as the night before.
Started quite well through #1 and #2 but #3 slightly overshot and took a while to work out where I was in relation. #4 and #5 were good albeit #5 a tad slow in the marsh. #6 was good to the circle but had to double check so lost a little bit here. #7 was the mistake today, was online but doubted myself and 'corrected' my line accordingly losing ~90s or so as a result. #8 onwards was good though again slightly slower than I think I could go.

Again quite pleased with this though a little bit annoyed particularly by #7.

Going forward...head up more to pick out the features more easily and trust myself more. Maybe more plan identification in particular attackpoints!

Friday Apr 1, 2016 #

10 AM

Orienteering warm up/down 15:50 [3] 3.1 km (5:06 / km) +30m 4:52 / km
shoes: Innov-8 Xtalon 212s 2015

Out from the flat to Farsta naset back from the last control

Orienteering 29:10 [3] *** 3.5 km (8:20 / km) +40m 7:53 / km
21c shoes: Innov-8 Xtalon 212s 2015

Over in Farsta naset doing some more controls. One course on a normal map one on a contour only map. Two small misses and 2 bananas but good apart from that.

8 PM

Orienteering warm up/down 13:00 [3] 2.11 km (6:10 / km) +10m 6:01 / km
shoes: VJ Bold #1

Steady beforehand in the carpark feeling a bit nervous
Jog afterwards with Fredrik

Orienteering race 50:32 [5] 8.1 km (6:14 / km) +15m 6:11 / km
14c shoes: VJ Bold #1

Svartnatta Stracka 1
I was a bit unsure how I'd get on as I haven't raced in Sweden since Oringen 2005 or so? And the fact it was a night race meant I was even less confident.
Luckily had a fairly decent run. Was with the pack to no.1 but struggling to follow exactly where I was other than making sure I was running on my bearing bumbled my way in to the other gaffle but knew it was too short so after a quick check got back on my way and found mine on the same line quickly. #2 - #8 were good although I should have trusted myself more on the long route and went the route I wanted to go rather than sticking with the group infront of me but don't think it cost me too much. Then #7 getting a bit bogged down in marsh but that will come with more experience over here. #9 was fine bang on bearing till the circle then couldn't find the flag or far edge of the green for a bit losing about a minute or so. #10 was fine as were #12 - #14. #11 I had a bit of trouble should have stuck next to the road but tried straighter and drifted a bit lost about 90s or so I think.

Pretty pleased with this and beat the 1hour mass start for 2nd leg.

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