Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 17, 2008:

activity

time

miles

Orienteering

4:43:22

23.3

(12:10)

37.5

(7:33)

46 /

53c

86%

Trail/terrain running

3:25:25

21.38

(9:36)

34.41

(5:58)

Strength and conditioning

1:50:37

Cycling

1:25:00

17.19

(4:57)

27.67

(3:04)

Road/track running

48:15

6.59

(7:20)

10.6

(4:33)

Swimming

30:00

0.62

(48:17)

1.0

(30:00)

Running drills / plyometrics

28:00

Total

13:10:39

69.08

111.17

46 /

53c

86%

3:34

0:00

» now

Sunday Feb 17, 2008 #

Trail/terrain running 38:01 [2] 6.3 km (6:02 / km)
ahr:116 max:129 shoes: Asics terrain shoes

Nice easy potter around Bosön - legs a bit screwed after yesterday

C • Boson 3

Saturday Feb 16, 2008 #

Orienteering 57:57 [4] ***** 7.5 km (7:44 / km)
ahr:151 spiked:9/12c shoes: Integrators

O-tech on Lunsen (possibly one of the hardest areas ever in the world). about 2-3 cm of snow as well which was fun. Started pretty well, spiked 4 out of first 5, small wobble on another one. Then I caught some people and did a typical run faster to show how good I am type mistake. That one actually wasn't too bad, maybe lost a minute, but then I am pretty sure I ran off the map to the next control. Finished the course pretty well though, happy with 3/4 of it. Legs felt good too, although fell over near the end, just literally touched my knee to the ground, and was almost writhing in agony - still a bit bruised me thinks.

Trail/terrain running warm up/down 13:44 [3] 2.5 km (5:30 / km)
shoes: Integrators

Trail/terrain running warm up/down 9:00 [3] 1.3 km (6:55 / km)
shoes: Integrators

Orienteering race 2:13:30 [4] ***** 16.1 km (8:18 / km)
ahr:156 spiked:18/21c shoes: Integrators

Long night TIOmila training with Lidingö. Run as proper relay simulation stylee. I started 2.30 down on the 'leader', and behind about 3 other teams. Caught leader up about 4km in, and ran at the front for about 80 minutes. Got quite a long way ahead on the 3km long leg. Went through the spectator control about 3-4 mins in the lead. Made a couple of small mistakes after that, starting to get tired, and missed a bit in some green and Emil, Fredrik and Petter caught me running together. Then a long leg - I took a different route and missed it, then my light decided to give up, so last 2km and 3 controls with almost no light, so hobbled in about 10 mins after first 3 guys? Felt really good and strong for about 100-110 mins, after that I was struggling, despite the energy gels. Calf a bit sore on the frozen icy tracks, but fine in the forest. Good days training

Friday Feb 15, 2008 #

Cycling warm up/down 35:00 [2] 11.67 km (3:00 / km)
ahr:113

Strength and conditioning 34:26 [1]

Mostly abs and core stuff, some upper body. Left knee is annoying me slightly with lack of flexibility

Road/track running warm up/down 14:30 [3] 2.8 km (5:11 / km)
shoes: Blue Saucony Triumphs

On track

Running drills / plyometrics 28:00 [2]

With Emil - some new stuff, bloody hard for me. Lots of leg lifts and stuff with hurdles. Think it is really good though

Thursday Feb 14, 2008 #

Trail/terrain running warm up/down 31:20 [3] 5.0 km (6:16 / km)
ahr:131 max:161 shoes: Asics terrain shoes

Jog to Lidingövallen and back to Bosön, 5 min rest between courses

Orienteering 21:39 [4] **** 3.7 km (5:51 / km)
ahr:160 max:173 spiked:19/20c shoes: Asics terrain shoes

Thursday morning Lidingö technique training. Long sprint training with 3.7km split into 2 parts on Näset.

2km 11.48 (160, 173)
1.7km 9.51 (162, 173)

Trail/terrain running warm up/down 15:20 [3] 3.0 km (5:07 / km)
shoes: Integrators

Orienteering race 1:10:16 [5] **** 10.2 km (6:53 / km)
ahr:159 max:180 shoes: Integrators

Lidingö night cup at Bosön. Mass start loop race
Did ok, legs a bit stiff, right calf, left quad.
Started snowing at end of first loop which made it interesting to see. Also didn't realise that the last loop we were just looking for metal plates not reflectors, so lost about 1-2 mins hunting there. Finished about 2 1/2 mins behind Emil I think.

Wednesday Feb 13, 2008 #

Note

The excitement never ends. Today I had the enormous pleasure of a trip to IKEA so I actually have some stuff in my flat now, like knifes and forks and plates and somewhere to sleep....
Just need to try and fix the internet in my flat now, and not just sit in the library and look like I'm working or something...

Trail/terrain running 27:32 [3] 5.51 km (5:00 / km)
ahr:135 max:150 shoes: Asics terrain shoes

Run to circuits. My headlight decided not to work, so I tried to run in the dark, managed to get half way on lit trails, then they ran out, so did about 1km through forest (on quite a big track), then ran across the golf course. For some reason they are digging up part of the golf course, and so I got very muddy and fell in some puddles. Oh well.

Strength and conditioning 1:01:11 [1]
ahr:115 max:147

Bugger me, first circuits session in ages - and it hurt. Felt like we were doing abs exercises for the whole hour (although it might have just been 50 minutes). 4 sets of 12 exercises, 45 secs each, with 15 secs 'recovery' which was running on a big soft mat and doing exercises as well so not really recovery at all, and a couple of minutes recovery between each set. Only 4 of us there tonight which was a bit disappointing, but fun anyway. And at least I can do press ups unlike Jack.

Tuesday Feb 12, 2008 #

Note

Exciting day today, moved into my new flat (bit bare but pretty nice - 'kitchenette' a bit lame though), picked up my Swedish ID card, did my first hard intervals session on the track for ages AND had a shave for the first time in about a month.

C • wow 2

Trail/terrain running warm up/down 28:28 [3] 5.4 km (5:16 / km)
ahr:131 shoes: Asics terrain shoes

Run from flat, across to lit trails (about 50m away from front door), then 4 laps of the 1.2km trail at about 6min pace. There is a bloody big climb in the loop as well, and some idiot was running with his dog, but the dog was loose and dragging it's lead, which was actually a 20m long rope dragging along the trail behind it, just designed to annoy and/or trip up unsuspecting other runners. Then back to flat to pick up shoes and slip into shorts etc...

Road/track running intervals 33:45 [5] 7.8 km (4:20 / km)
shoes: Blue Saucony Triumphs

Indoor track training with Lidingö. No Emil or Jonn Are tonight, so running on my own. Threshold intervals, 1 and 2km. Just did 2 sets tonight as right calf still tiny bit sore, and left quad feels strange - an after effect of my knee injury means I am running slightly differently to normal, so my quad pulls in a slightly different way.

7 WU/CD laps

1km 3.15
60 secs rest
2km 6.29 (ave 162, max 183)
90 secs rest
1km 3.12 (166, 181)
60 secs rest
2 km 6.29 (175, 188)
90 secs rest
400m 1.13

Stopped there, starting to feel sore - first track session in 2 months (ish). Pretty pleased with way I felt and times though.

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:122 max:132

Warm down on indoor bike

Cycling 30:00 [3] 10.0 km (3:00 / km)

Morning cross training session, indoor bike followed by some strength and a swim

Strength and conditioning 15:00 [1]

Swimming 30:00 [3] 1.0 km (30:00 / km)

66 lengths (15m each? - not sure will find out)

Monday Feb 11, 2008 #

Note

Back in Stockholm, flew out this afternoon

Trail/terrain running 42:00 [2] 5.4 km (7:47 / km)
(rest day) shoes: Asics terrain shoes

Easy run, last one with mum this spring I guess

Note

Stitches came out today :) Knee still a bit bruised, not got full range of motion yet, but hole has healed quite nicely

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