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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: faywalsh

In the 7 days ending Jan 21:

activity # timemileskm+m
  Orienteering2 2:48:53 12.7(13:18) 20.44(8:16) 140
  Running3 2:18:00 14.97(9:13) 24.08(5:44) 227
  Strength and Conditioning2 1:25:00
  Ice skating1 1:24:01 4.18(20:05) 6.73(12:29) 3
  Total8 7:55:54 31.85 51.25 370

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MoTuWeThFrSaSu

Sunday Jan 21 #

9 AM

Running 53:03 [3] 8.39 km (6:19 / km) +94m 5:59 / km
ahr:154 max:186

Very cold morning run around Nasten and Norby. Supposedly -12'C outside but don't think it was that cold. Eyelashes froze though! Very pretty with the sun coming up and all the snow and hoarfrost

Saturday Jan 20 #

10 AM

Ice skating 1:24:01 [2] 6.73 km (12:29 / km) +3m 12:27 / km
ahr:116 max:163

Ice skating at Fjallnora :) Fell over 6 times and couldn't go very fast (or at all to start with!) but good fun! Super sunny today so really nice to be out in the sunshine

Friday Jan 19 #

Note
(rest day)

Lots of DOMS from yesterday and biggest week of training so far - easy weekend is needed!

Thursday Jan 18 #

7 AM

Strength and Conditioning 45:00 [1]

New year, new gym - joined F&S gym as closer to home.
Rolling, w/up
Core circuit 2 x 20
OH squat
Back squat 3 x 8 @ 30kg (been over a month so starting easy!)
TRX rows, weighted lunges 2 x 10
Stretching
6 PM

Running 13:14 [2] 1.74 km (7:37 / km) +21m 7:10 / km
ahr:122 max:132

Warm up & drills

Running intervals 31:47 [4] 6.7 km (4:44 / km) +49m 4:34 / km
ahr:134 max:163

8 x 3min [1min] - starting from Stadsskogen and down Dag Hammarskjölds väg on the cycle path (still quite snowy) Small group tonight as most people are away skiing.

Running 13:08 [2] 2.18 km (6:02 / km) +19m 5:47 / km
ahr:141 max:161

Jog back to KG

Wednesday Jan 17 #

6 PM

Orienteering 1:05:11 [3] 5.55 km (11:44 / km) +26m 11:28 / km
ahr:134 max:170

Vastra Nasten - Nynasnatt #5. Very snowy and cold, took a while before i could feel my hands again after!
Ran slowly and tried to focus on not losing map contact! Went to the wrong gaffle at #2 but didn't realise unitl I was at the track so I just carried on (plan obviously working well..) Made it to #3 and decided to cut to #6. Good plan to #6 but still a lot of running round every boulder once I got there. #8 and #9 were frustrating as Livelox showed I was there but didn't see the reflector.
Pleased with some parts of the training and usually got near the control circle before running around in circles!

Tuesday Jan 16 #

6 PM

Orienteering long 1:43:42 [3] 14.88 km (6:58 / km) +114m 6:43 / km
ahr:141 max:175

Tisdagbana Å - 12.8k - still snowing and very windy tonight but in the upside almost all the marshes were frozen solid so no wet feet! Now feeling pretty tired so tomorrow will be a very slow jog around the night o training..

Monday Jan 15 #

8 AM

Running 26:48 [3] 5.07 km (5:17 / km) +44m 5:04 / km
ahr:152 max:188

6 PM

Strength and Conditioning 40:00 [1]

Rockgympa! Tough after a month off

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