Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Disco

In the 30 days ending Sep 30, 2012:

activity

time

miles

running

8:45:05

57.79

93.0

orienteering

1:08:48

6.34

(10:51)

10.2

(6:45)

Total

9:53:53

64.13

103.2

1:23

0:00

» now

Saturday Sep 29, 2012 #

running 46:32 [3] 7.8 km (5:58 / km)
ahr:137 shoes: Inov8 trailroc 245

easy run around bergshamra with johanna. felt good.
left calf was getting a bit tight by the end.

Thursday Sep 27, 2012 #

running 33:26 [3] 5.5 km (6:05 / km)
ahr:143 shoes: Brooks Pure Cadence

easy run around on djurönäset where I was for conference. nice run through the forest on some small roads and tracks.

Tuesday Sep 25, 2012 #

running 29:11 [3] 5.5 km (5:18 / km)
ahr:144 shoes: Inov8 trailroc 245

easy run after work around in norra djurgården. legs felt better but felt some twinges towards the end. might need to build up the strength for running in these shoes, but they worked surprisingly well in the the forest.

C • Trailroc's 2

Sunday Sep 23, 2012 #

running 47:53 [3] 8.8 km (5:26 / km)
shoes: Brooks Pure Cadence

running 24:49 [3] 4.6 km (5:24 / km)
shoes: Brooks Pure Cadence

Wednesday Sep 19, 2012 #

running 27:28 [3] 4.8 km (5:43 / km)
shoes: Inov8 trailroc 245

recovery run on the way to work. stiff and sore legs.

Tuesday Sep 18, 2012 #

running 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 trailroc 245

Warm up

running 19:04 [3] 4.3 km (4:26 / km)
ahr:183 shoes: Inov8 trailroc 245

Centrum sprint club champs. Pretty easy course but I managed to run off the map somehow. Would have come second but about half the field, including the top 5, were disqualified for not deviating 20m to the specified crossing over a particular road. Don't think anyone even realised they'd done this.
It was fun, but tough on the calves. I think that I need to avoid fast running for the next couple of weeks until my muscles settle down.

C • dsqs 2

Monday Sep 17, 2012 #

running 27:08 [3] 4.9 km (5:32 / km)
shoes: Brooks Pure Cadence

squeezed in a quick run before it got completely dark. uggelbo loop

C • Daylight 4

Saturday Sep 15, 2012 #

running 28:07 [3] 4.9 km (5:44 / km)
ahr:147 shoes: Brooks Pure Cadence

easy run along the shores of brunnsviken from home. finished up with a coffee in the sun at orangeriet - not too bad at all. my calves are still ridiculously sore after the faster run on thursday. I suppose that I'll just have to be careful about slowly increasing the amount of running that I'm doing and not worry too much about doing any intervals or speedy stuff for the next couple of months.

Thursday Sep 13, 2012 #

running 18:00 [3] 3.0 km (6:00 / km)
shoes: Inov8 trailroc 245

Warm up and down

running 22:06 [3] 5.4 km (4:06 / km)
ahr:180 max:190 shoes: Inov8 trailroc 245

centrum OKs cross-country running championships. The course was actually 11.2 k - two laps around the eljusspår behind björkhagen/Kärrtorp. Pretty undulating course. I started off with a sore calf and it got sorer and I had trouble keeping decent form after a bout 4k. Decided that it was best to call it a day after the first lap. A long time since I ran in a race like this. I was pretty pleased with how it went. Looking good for sub 40mins for 10k at Hässelby loppet in a month!

Tuesday Sep 11, 2012 #

running 31:46 [3] 5.2 km (6:07 / km)
ahr:136 shoes: Inov8 trailroc 245

easy after work with johanna. nice new shoes!
still pretty stiff in the calves, esp. left since last week, but improving.

Sunday Sep 9, 2012 #

orienteering 1:08:48 [3] 10.2 km (6:45 / km)
ahr:174

dm-stafett
i ran last for centrum 1. it was pretty fast forest and fun orienteering. not too hard but i lost time on almost every control because i was often uncertain when coming into the control circles. a few bad control sites too, would have been at least 5 mins faster if i had some company in the forest. only saw one other guy on the course. pretty hard to believe.
it was good fun.

running 15:00 [3]

Warm up warm down