Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 31 days ending Dec 31, 2010:

activity # timemileskm+mload
  Running8 4:08:34 28.87(8:37) 46.47(5:21) 26486.2
  Running trail/forest5 2:57:57 17.04(10:27) 27.43(6:29) 8669.7
  Strength5 2:28:0057.4
  X-Country skiing2 1:27:21 13.05(6:42) 21.0(4:10) 7929.9
  Orienteering1 33:33 3.47(9:41) 5.58(6:01) 3512 /13c92%20.1
  Sprint orienteering1 20:01 2.84(7:03) 4.57(4:23) 311 /12c91%14.6
  Total14 11:55:26 65.27 105.05 46723 /25c92%277.9
  [1-5]14 11:37:03

«»
1:33
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Dec 31, 2010 #

Note
(sick)

Almost fine...

Wednesday Dec 29, 2010 #

Note
(sick)

better and better.... but not good :(

Tuesday Dec 28, 2010 #

Note
(sick)

Just a slight sore throat when I woke, but it disappeared after breakfast. Some sporadic coughs but nothing to worry about. The voice from hell hasn't gone away...

Monday Dec 27, 2010 #

Note
(sick)

Mr sexy voice has gone to work... (or should I say 1 bottle of whiskey and 5000 cigars voice has gone to work)

Sunday Dec 26, 2010 #

Note
(sick)

Even worse... Hopefully I will go to work tomorrow...

One positive thing is that I have finally gotten around to going through all my photos from this and last years vacation. :)

Saturday Dec 25, 2010 #

Note
(sick)

A little bit worse today... :(

Friday Dec 24, 2010 #

Note
(sick)

Bad throat :(

Toe is getting better though.

Thursday Dec 23, 2010 #

Note
(injured)

Almost impossible to wear shoes.

Tuesday Dec 21, 2010 #

5 PM

Running trail/forest warm up/down 16:02 [2] 1.7 km (9:26 / km) +4m 9:19 / km
shoes: Salomon SpeedCross 2

Running trail/forest tempo 31:05 [4] 4.74 km (6:34 / km) +31m 6:21 / km
shoes: Salomon SpeedCross 2

Martins bana
Went first through the deep snow. It was very serene feeling going through the silent snow covered forest with the moon giving plenty of light to see. Nice!

Badly froze my left big toe... hurts like hell two hours after the training :(

Running trail/forest warm up/down 12:06 [3] 1.92 km (6:19 / km)
shoes: Salomon SpeedCross 2

Monday Dec 20, 2010 #

6 PM

Strength 40:00 [3]
shoes: Kilkenny XC

Core strength training
4x10x45"

Hurting a bit in the calves and right knee, but could do most things without modification.

Sunday Dec 19, 2010 #

Note
(rest day)

Time to give the calves some rest.

Saturday Dec 18, 2010 #

9 AM

Running long 36:03 intensity: (3:14 @0) + (49 @1) + (23 @2) + (25:45 @3) + (5:52 @4) 7.86 km (4:35 / km) +41m 4:28 / km
ahr:135 max:158 shoes: Salomon SpeedCross 2

Run to Lambohov together with Skoeld. We took an extra loop before start. Nice to run with company.

Sprint orienteering tempo 20:01 intensity: (12 @2) + (11 @3) + (11:56 @4) + (7:42 @5) 4.57 km (4:23 / km) +3m 4:22 / km
ahr:164 max:172 spiked:11/12c shoes: Salomon SpeedCross 2

Jac and Miss Green organized a nice sprint course in Lambohov. Almost no going out in the snow so it was nice. Felt my calves a bit, but I am running and that is a really big improvement. Was a bit hard to see the magenta color of the course on the map and I was probably a bit unfocused so I missed the 3rd control and ran directly to the 4th control. :(

Only made 2 minor mistakes and in total maybe 30".

Results:
http://www.obasen.nu/winsplits/online/sv/default.a...

Running long 28:31 intensity: (43 @2) + (27:34 @3) + (14 @4) 5.58 km (5:07 / km) +30m 4:59 / km
ahr:138 max:149 shoes: Salomon SpeedCross 2

Run home from Lambohov together with Skoeld. The wind had really picked up and there were a lot of snow in the air. Where beginning to freeze a bit.

Friday Dec 17, 2010 #

5 PM

Running warm up/down 4:24 intensity: (27 @0) + (1:51 @1) + (2:06 @2) 0.0 km
ahr:92 max:130 shoes: Puma Complete Roadracer III

Running warm up/down 5:32 intensity: (1 @0) + (1:35 @3) + (2:54 @4) + (1:02 @5) 0.0 km
ahr:157 max:169 shoes: Puma Complete Roadracer III

Running intervals 12:55 intensity: (1:19 @2) + (2:17 @3) + (5:01 @4) + (4:18 @5) 0.0 km
ahr:138 max:176 shoes: Puma Complete Roadracer III

Indoor intervals in CH
300m x 4 restart every 100" + 200m x 4 restart every 100"
Wanted to run slowly in order to check my calves and not overdo anything. I was starting to feel something in my calves after 4 intervals so I took an longer break and then ran 4 200m intervals with a long rest between each interval. Great feeling to be able to walk afterward. I have been eating magnesium for the last 2 weeks and maybe it has had an positive effect.

My splits:
53.9, 53.8, 53.4, 52.9

34.1, 32.7, 34.3, 32.4

Running warm up/down 3:35 intensity: (7 @3) + (3:28 @4) 0.0 km
ahr:149 max:149 shoes: Puma Complete Roadracer III

Strength 7:00 intensity: (5:30 @2) + (1:30 @3)
ahr:123 max:146 shoes: Salomon SpeedCross 2

Core strenght exercises.

Thursday Dec 16, 2010 #

Note
(rest day)

Tired

Wednesday Dec 15, 2010 #

11 AM

Running 10:30 [2] 2.25 km (4:40 / km) +42m 4:16 / km
shoes: Salomon SpeedCross 2

Running trail/forest intervals 33:14 intensity: (13:00 @2) + (32 @3) + (19:42 @4) 5.88 km (5:39 / km)
shoes: Salomon SpeedCross 2

The usual loop in Vallaskogen
Did the usual 5 laps and it felt nice. Took an extra 15-20" rest to allow Lukas and Henke to catch their breath before the next interval. I really wanted to break the 3' mark and on the last interval I pushed really hard and managed to do it!

My splits:
3'19", 3'15", 3'11", 3'05", 2'57"

Tuesday Dec 14, 2010 #

5 PM

Running warm up/down 13:39 [2] 2.33 km (5:52 / km) +17m 5:40 / km
shoes: Asics DS Trainer 13

Running intervals 42:39 intensity: (37 @1) + (6:15 @2) + (12:12 @3) + (17:11 @4) + (6:24 @5) 9.0 km (4:44 / km) +22m 4:41 / km
ahr:151 max:197 shoes: Asics DS Trainer 13

Tuesday night intervals from LOK-gården. 3'+1' rest x 6
It was a really long time since I last ran intervals from lokg. It felt quite nice and I could keep up with the others. A bit slow in the start but hang on for a nice 6 intervals. Jogged behind the others when they ran 2 more. Including warm down.

Avg pace around 3'30"

Monday Dec 13, 2010 #

6 PM

Strength 45:00 [4]
shoes: Kilkenny XC

Rockgympa
Ptr does a good job as always.

Weak.

Sunday Dec 12, 2010 #

9 AM

Running warm up/down 13:15 [3] 2.86 km (4:38 / km) +22m 4:28 / km
shoes: Puma Complete Trailfox II

Orienteering tempo 33:33 [4] 5.58 km (6:01 / km) +35m 5:50 / km
spiked:12/13c shoes: Puma Complete Trailfox II

Skinkloppet
Missed the start and went out about 4'+ after the mass start. I was not alone since Burken was not informed about the 10.00 start time and was also fashionably late ;)

We pushed on hard and almost caught up with the leading group. We only did one minor mistake of about 40" otherwise everything went smoothly. Even managed to outrun Burken in the end ;)

Results:
http://lok.se/index.php?page=1178

Running trail/forest warm up/down 46:39 [3] 6.85 km (6:49 / km) +50m 6:34 / km
shoes: Puma Complete Trailfox II

Saturday Dec 11, 2010 #

Note
(rest day)

No energy and bad head ache....

Friday Dec 10, 2010 #

Note
(rest day)

Christmas party at work.

Thursday Dec 9, 2010 #

6 PM

X-Country skiing long 42:19 intensity: (3:18 @1) + (4:29 @2) + (18:40 @3) + (15:43 @4) + (9 @5) 10.0 km (4:14 / km) +39m 4:09 / km
ahr:139 max:169

Slow and easy
Went around the 5k track and then 2x2.5k in Malmslätt. The 2.5k track was nice with double tracks but the 5k track was only a track made by other skiers so it was slow and not so nice. So after one lap on the 5k track we did 2 more on the 2.5k. I skied together with my brother. He fell twice ;)

Wednesday Dec 8, 2010 #

11 AM

Running warm up/down 12:04 intensity: (9:07 @0) + (2:27 @1) + (26 @2) + (4 @3) 2.24 km (5:22 / km) +43m 4:54 / km
ahr:73 max:135 shoes: Salomon SpeedCross 2

Running trail/forest intervals 18:13 intensity: (1:57 @0) + (1:08 @1) + (2:36 @2) + (3:12 @3) + (9:20 @4) 2.83 km (6:26 / km)
ahr:141 max:167 shoes: Salomon SpeedCross 2

The usual forest intervals in Vallaskogen.
Alone and a lot of pain in the calves made everything quite a mental challenge. I eventually got my pulse up to normal standards but speed was lacking... Painful but nice as always...

My splits:
3'39", 3'31", 3'29", 3'25"

Running warm up/down 11:12 intensity: (1 @0) + (40 @2) + (10:31 @3) 2.32 km (4:50 / km) +2m 4:49 / km
ahr:140 max:146 shoes: Salomon SpeedCross 2

Tuesday Dec 7, 2010 #

Note
(rest day)

Can almost walk normally today...

Monday Dec 6, 2010 #

6 PM

Strength 45:00 [3]
shoes: Kilkenny XC

The usual core strength exercises with 45" of work and 15" of rest in between. Did 4 laps with a bit of modification to avoid using my calves.

Added a few minute for the warmup.

Sunday Dec 5, 2010 #

10 AM

X-Country skiing 45:02 [3] 11.0 km (4:06 / km) +40m 4:01 / km

X-Country skiing in Landeryd

Took 2 laps on the 5.5k track. There were loads of rookies and other slow people. Not so good tracks. Otherwise really nice to go out on skies.

Calves not working correctly :(

Saturday Dec 4, 2010 #

Note
(rest day)

Calves refuses to work...

Friday Dec 3, 2010 #

6 PM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Puma Complete Roadracer III

Warm up and some afterwards.

Running intervals 6:12 [4] 2.2 km (2:49 / km)
ahr:168 max:176 shoes: Puma Complete Roadracer III

Indoor intervals in CH.
First we ran some 2 laps with progressively higher speed than the plan for everyone else was 8x200m x 3 with and 70" restart on every 200m interval and one extra 70" rest between the sets.

I ran 5 intervals then took a break and then ran 4 more in their 2nd set. I could feel cramps in my calves already after 3-4 intervals and didn't wan't to overdo anything. PH thought that I should try 300 mg of magnesium a day combined with added vitamin B. I will try to go to the pharmacy to get some for my poor calves. I have had these problems when trying to run fast on hard surfaces the last years. It's probably "gubbvad" and I will try to do something about and see if it gets any better.

Avg time on the first 5 intervals was 34" and on the last 4 it was 33"

I didn't push hard and speedwise it's not hard running, just really painful! :/

Strength 11:00 [3]
shoes: Puma Complete Roadracer III

Finished off with the core strength exercises. Really weak!

Thursday Dec 2, 2010 #

Note
(rest day)

It's time to rest... maybe I'll overdo it if I train today... and besides it's really cold outside

Wednesday Dec 1, 2010 #

11 AM

Running warm up/down 10:52 [2] 2.32 km (4:41 / km) +44m 4:17 / km
shoes: Salomon SpeedCross 2

Running trail/forest intervals 20:38 intensity: (3:36 @0) + (12 @1) + (2:45 @2) + (2:01 @3) + (11:53 @4) + (11 @5) 3.51 km (5:53 / km) +1m 5:52 / km
ahr:149 max:169 shoes: Salomon SpeedCross 2

The usual intervals in Vallaskogen. The not so usual 3 dm of snow made for a little bit longer times than usual. Had to take for a little bit longer and slower detour around some fallen trees/branches. Really good training fore the thighs. My brother had good speed today and was generally only about 17-20" behind. Dryml had it a bit tougher and aborted after 4 intervals. He pushed me good on the first ones!

My splits:
3'10", 3'06", 3'04", 2'58", 2'53"

Running warm up/down 12:11 intensity: (1:47 @2) + (4:54 @3) + (5:30 @4) 2.52 km (4:51 / km) +1m 4:50 / km
ahr:141 max:157 shoes: Salomon SpeedCross 2

« Earlier | Later »