Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m		load
Orienteering	10	12:15:05	63.08	(11:39)	101.51	(7:14)	1031	170c	570.9
Running	8	6:33:50	44.3	(8:53)	71.3	(5:31)	780		302.1
Fell running	3	6:20:35	39.18	(9:43)	63.05	(6:02)	2185		320.4
Skiing	2	1:34:57	12.75	(7:27)	20.52	(4:38)	185		76.0
Other	1	20:00
Total	23	27:04:27	159.31		256.38		4181	170c	1269.3
[1-5]	23	26:44:27

2:38

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Tuesday May 31, 2016 #

Running 52:00 [3] 9.5 km (5:28 / km) +125m 5:08 / km
shoes: Inov-8 Xtalon 200's

Steady with Scott in Watergate felt clunky to begin with but loosened off a bit. Tired on the hills mind but glad I got out

Monday May 30, 2016 #

Skiing 47:12 [3] 10.22 km (4:37 / km) +90m 4:25 / km

Recovery skiing after yesterday felt ok after a day of not much

Other 20:00 [0]

Sunday May 29, 2016 #

Fell running race 2:38:50 [4] 24.4 km (6:31 / km) +1520m 4:58 / km
shoes: Innov-8 Xtalon 212s 2015

Helvellvyn and the Dodds race.
Why would you want to do anything else on such a day!
Felt decent on the first climb then slowly dropped back towards a big group which just about caught at the turn around. Slowed on the way back and really started dying pulling up out of Stake Pass think dehydration was kicking in. Trundled my way in fine bar my stomach turning quite badly on the toad section. But only lost a place so fuck it.

C • Sorry buddy. I was knackere... 2

Friday May 27, 2016 #

Note

Slept pretty naff and stressful day

Thursday May 26, 2016 #

Running 30:50 [3] 5.05 km (6:06 / km) +100m 5:33 / km
shoes: Innov-8 Xtalon 212s 2015

Chopwell with Fran

Felt naff for 20mins then perked up

Monday May 23, 2016 #

Skiing 47:45 [3] 10.3 km (4:38 / km) +95m 4:26 / km

Steady 10km from Beaming nice to be back on these! Should have taken sunglasses....too many flies on the downhill.

Sunday May 22, 2016 #

Fell running long 2:12:30 [3] 23.6 km (5:37 / km) +335m 5:15 / km
shoes: Inov-8 Xtalon 200's

Steady around Waskerley Moors - Stoterley Hill and Bolt's Law. Had a few longer breaks as was pretty tired. Not feeling myself at the minute really. Feet also sore, two nice big blisters.

Nice day to get out lots of pelotons on the C2C

Saturday May 21, 2016 #

Running 27:30 [3] 5.6 km (4:55 / km) +70m 4:37 / km
shoes: Mizuno WR 18 II

Up to Sunniside then down to Watergate where I decided I couldn't really be bothered so ventured home.

C • WTF 1

Friday May 20, 2016 #

Fell running 1:29:15 [3] 15.05 km (5:56 / km) +330m 5:21 / km
shoes: Innov8 xtalon 2016 a

Simonside and Tosson with Scott nice to get out on the moors again and get some fresh air

Thursday May 19, 2016 #

Running 57:40 [3] 12.0 km (4:48 / km) +135m 4:33 / km
shoes: Mizuno WR 18 II

Up to the grandparents to sort the car out. Brakes had seized whilst I was in Sweden :-/

Sunday May 15, 2016 #

12 AM

Orienteering race 2:15:55 [3] *** 21.6 km (6:18 / km) +290m 5:54 / km
19c shoes: VJ Bold #1

Lange Natten
Started and felt alright, took it safe and steadt to 1 where Soren Bobach caught up I then followed him most of the way to 2 before he dived in to the terrain. Had been trying to follow where I was as the pace was pretty mad and didn't want to get dropped off without any idea where I was. Bannanad in a bit but happy. 3 went fine.
4 could not really plan that as it was so long! Broke it in to stages, the first section I had nearly sorted when I lost concentration and took a wrong turn which royally fucked my route lost about 3mins here but rejoined and found the control okay after that maybe 30-60s in to the circle though. 5 was good, was with a group as were 6, 7 and 8 although my stomach had been feeling more and more rough. Decided to stop but didn't feel any better, had to stop again at which point Ravinen came past so barrelled after him for a bit and hit the road where he went straight and I had already decided to road it so chased after an OK Trian guy here. 9 and 10 were fine if a little slow in the legs. 11 was probably my main mistake navigationally, went straighter than those around me but drifted a bit then failed to grab anything conclusive for a while think I lost about 4mins navigationally here. Plus another bit for final stops and tiredness creeping in. After this my legs came back to me a bit and was able to chase a bit more was quite good after this point bar 14 where I contoured round in to an OOB area and climber instead of dropping.

Bit disappointed really as I felt good enough to do this beforehand and technically I was quite solid. My legs just weren't up for it for some reason despite tapering in. Nearly every group I was with ran though me quite easily which shouldn't really be happening especially not beyond ~60th. Don't understand what really happened either stomach wise as it hasn't been that bad for a long while! Had a headache from quite early on and was throwing up during the night which again is unusual for me.

Basically though I just wasn't good enough on the day no excuses. Feel like I let the team down quite a bit especially after the awesome start from Willy, Josh and Fredrik

Saturday May 14, 2016 #

Event: Tiomila 2016

8 AM

Orienteering 23:30 [3] 4.52 km (5:12 / km) +25m 5:04 / km
shoes: Mizuno Sayonara

Steady with Willy along the lakes trying to get the legs turning over a little bit at times

11 PM

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: VJ Bold #1

Jog around the arena beforehand watching Fredrik come through the TV controls. Felt excited.

Nothing afterwards had a raging headache, nausea and stomach was feeling awful

Friday May 13, 2016 #

Note
(rest day)

Chilling pre tiomila. Långa natten for mig looking forward to it!

Thursday May 12, 2016 #

Orienteering 1:08:15 [3] *** 9.3 km (7:20 / km) +61m 7:06 / km
21c shoes: VJ Bold #1

Tyresta training. Went quite well

Wednesday May 11, 2016 #

Running 40:00 [2] 6.4 km (6:15 / km) +75m 5:54 / km
shoes: Mizuno Sayonara

Steady in to Naset before a Tio meeting

Tuesday May 10, 2016 #

Orienteering 1:04:40 [3] 9.15 km (7:04 / km) +85m 6:45 / km
15c shoes: VJ Bold #1

Training in Ågesta with Josh and Johan.
Went well, wasn't perfect in my orienteering but confident enough to do my.own thing and execute it in most cases. Need to try transfer this feeling to Tiomila.

Monday May 9, 2016 #

Running 45:50 [3] 8.0 km (5:44 / km) +100m 5:24 / km
shoes: Mizuno Sayonara

Hokaringen plus a bit more with Josh

Sunday May 8, 2016 #

Orienteering 1:14:00 [3] *** 9.38 km (7:53 / km) +50m 7:41 / km
32c shoes: VJ Bold #1

Paradiset woth Josh
Went pretty well happy with it anyway. Absolutely lush weather too. Can't get much better than this!

Saturday May 7, 2016 #

Event: Haninge SOK, lång/medel

Note
(rest day)

Many niggles all down my left hand side. Ankle, calf, Glute, hip and shoulder. Precautionary day off I think

Friday May 6, 2016 #

3 PM

Running 50:00 [3] 9.1 km (5:30 / km) +65m 5:18 / km
shoes: Mizuno Sayonara

Steady up Agestavagen to Hogmora and back via Nasetbron. Ankle feeling a bit niggly

Thursday May 5, 2016 #

3 PM

Orienteering warm up/down 37:30 [2] 6.26 km (5:59 / km) +55m 5:44 / km
shoes: Innov8 xtalon 2016 a

To and from Hogmora. Again dying a bit on the way back. Too hot

Orienteering 53:45 [2] *** 5.6 km (9:36 / km) +35m 9:18 / km
18c shoes: Innov8 xtalon 2016 a

Very chilled out oing in Hogmora and Svartvik. Not overly good concentration particularly in Hogmora. But nice to get out

Wednesday May 4, 2016 #

3 PM

Orienteering warm up/down 23:30 [3] 4.5 km (5:13 / km) +40m 5:00 / km
shoes: Innov8 xtalon 2016 a

To and from the clubhouse turn off Ågestavagen from the flat. Suffering on the way back with dehydration

Orienteering long 1:24:30 [3] 10.6 km (7:58 / km) +145m 7:28 / km
20c shoes: Innov8 xtalon 2016 a

Around another gaffle of the course in Mörtsjon and Svartvik from last week with a few extra controls thrown in. Some longer and shorter legs which all seemed to go quite well in the main. Fairly steady though. Started to get dehydrated which made it quite mentally demanding

Tuesday May 3, 2016 #

6 PM

Orienteering 1:20:00 [2] *** 8.5 km (9:25 / km) +105m 8:52 / km
27c shoes: Innov8 xtalon 2016 a

Steady contour only in Glomsta. Very technical and struggled quite a bit inverted the contours a few times and found it hard to hold lines in places as there were no north lines either. Pleased I got out in the glorious weather...eventually

Monday May 2, 2016 #

11 AM

Running long 1:30:00 [2] 15.65 km (5:45 / km) +110m 5:33 / km
shoes: Mizuno Sayonara

Easy around Madelungen then wiggled through Svartvik + naset. Threw in some strides to make sure it was 90mins

Sunday May 1, 2016 #

11 AM

Orienteering 1:04:30 [3] *** 8.1 km (7:58 / km) +95m 7:31 / km
18c shoes: Innov8 xtalon 2016 a

Lumsheden O training
Felt tired all the way so ran quite slow and just tried to orienteer well. Worked in the main quite pleased

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +35m 5:36 / km
shoes: Innov8 xtalon 2016 a

To and from the start

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