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

Training Log Archive: Rosstopher

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  orienteering17 18:59:21 107.7(10:35) 173.32(6:34) 3546
  Strength5 4:36:00
  Trail run2 2:21:44 7.54 12.14 80
  Road run2 1:50:27 11.96(9:14) 19.25(5:44) 442
  Innebandy3 1:25:00
  Total28 29:12:32 127.2 204.71 4068
  [1-5]20 20:06:56

» now

Saturday Mar 31, 2012 #

10 AM

orienteering 15:53 [5] 3.68 km (4:19 / km) +45m 4:04 / km

Friday Mar 30, 2012 #

10 AM

orienteering 1:14:30 [5] 12.47 km (5:59 / km) +313m 5:19 / km

Thursday Mar 29, 2012 #

9 AM

orienteering 1:51:32 [4] 19.14 km (5:50 / km) +621m 5:01 / km

4 PM

orienteering 55:14 [5] 8.37 km (6:36 / km) +245m 5:46 / km

Wednesday Mar 28, 2012 #

9 AM

orienteering 50:47 [5] 6.5 km (7:49 / km) +461m 5:46 / km

3 PM

orienteering 41:07 [5] 7.01 km (5:52 / km) +201m 5:08 / km

Tuesday Mar 27, 2012 #

9 AM

orienteering 1:15:41 [0] 10.61 km (7:08 / km) +432m 5:56 / km

4 PM

orienteering 17:21 [0] 4.05 km (4:17 / km) +1m 4:17 / km

Monday Mar 26, 2012 #


First day of a WOC relevant training camp in Switzerland with OK Linné and the Swedish National Team. We are sharing maps and trainings with the Swedish team but staying in much cheaper accommodations, a swank youth hostel in Solothurn.
9 AM

orienteering 1:50:11 [0] 14.31 km (7:42 / km) +207m 7:11 / km

3 PM

orienteering 1:17:27 [0] 13.13 km (5:54 / km) +327m 5:15 / km

Sunday Mar 25, 2012 #

11 AM

orienteering 1:03:01 [0] 10.09 km (6:15 / km) +147m 5:49 / km

Saturday Mar 24, 2012 #

12 PM

orienteering 1:22:27 [0] 11.68 km (7:04 / km) +93m 6:47 / km

Thursday Mar 22, 2012 #

6 PM

Trail run 10:05 [0] 1.8 km (5:36 / km) +25m 5:14 / km

Trail run 51:39 [0] 10.34 km (5:00 / km) +55m 4:52 / km

Wednesday Mar 21, 2012 #

6 PM

orienteering 57:44 [0] 7.89 km (7:19 / km) +11m 7:16 / km

Tuesday Mar 20, 2012 #

(rest day)

Rest Day. I was at work late enough that it made sense to skip Tisdagbana and just go for the socializing afterward. Turns out that Boris also skipped tonight, so we looked at maps in the apartment before heading to the clubhouse.

Monday Mar 19, 2012 #


Wander.Lost Moving back into winter? Also, Sam's near disaster baking Irish Soda Bread.
6 PM

Strength (Rock Gympa) 48:00 [3]

An energetic Rock Gympa for me. Trying to decide what the proper translation for the Swedish word pigg would be. Fresh, alert, perky, pert are all close... but really it just means not tired. regardless, it is nice to feel pigg again for a training :)

A little confusion on the order of exercises since our fearless leader was absent today. A big crowd tonight. And, sadly, I just looked and realized that that was our last official Rock Gympa of the winter... as week 13 we'll be at a training camp.

I will hopefully continue to do the strength stuff on my own, if I can snag a copy of the CD.
7 PM

Innebandy 25:00 [3]

Innebandy with a small group. Niklas, Alex and I vs. Johan and Christopher... pretty well matched, and fun to dash around the gym chasing the ball.

Sunday Mar 18, 2012 #

10 AM

orienteering 1:21:39 [5] 12.95 km (6:18 / km) +77m 6:07 / km

The last UOF cup race. 6 people in my category, and I thought that I had a pretty good shot at coming in 3rd. However, I didn't have the clean race that I would have liked, not making a lot of sense of the forest near #2, making a 180 on the way to control 8 (which looks right, even when you hold the map upside down) and getting bizarrely bemused on 22. All this, combined with a few other places where I didn't grok the map so perfectly, meant that I was a little disappointed with my performance. Not enough finish chute left to battle my way back up to 4th after losing so much time on 22.

Still, a beautiful day and fun to have Ali come share the Uppsala experience with us.

Saturday Mar 17, 2012 #

9 AM

Road run 27:24 [2] 4.8 km (5:42 / km) +28m 5:33 / km

Over to the clubhouse, and then through the Stadsskogen to the castle for a hill interval session.

Road run (Hills) 1:08:45 [3] 11.95 km (5:45 / km) +395m 4:56 / km

The exercise was designed with a long, middle, and short length hill climb. My group, led by Johan, did 5 of each length and though my legs felt heavy, I felt overall quite strong. Sprinting against Johan on the last short intervals was super fun and somehow quite energizing.

Then back home. Good times.

Friday Mar 16, 2012 #

12 PM

Innebandy 40:00 [3]

Friday Innebandy with work people. The group is growing in popularity, and today there were 12, so we made teams of 6 with 2 sitting on the bench and 4 on the floor. My first team was clearly physically dominating, and we quickly scored enough goals to win and to rearrange the teams. The second team I was on was getting crushed, but it meant that I got to do a lot of chasing the ball, since I was the only one feeling fresh anymore.

Getting better at this game, and it's fun to play in the bigger gym.

Strength (Gympa) 1:00:00 [3]

No SynggMagnus tonight again, and the replacement, Anna-Lena, led an intense program that seemed to require a lot more concentration and coordination than I was capable of bringing to bear :) I'm sure I looked confused, even though I've done her routine before. Lots of pushups.

The reward for surviving the gympa was Hungarian Mushroom Soup along with Irish Soda Bread (Sam hopefully will add the picture of the bread making to the blog) and some orange ginger iced cinnamon cakes from Sebastian and Lisa.

Thursday Mar 15, 2012 #

6 PM

orienteering (Intervals) 1:04:22 [5] 8.31 km (7:45 / km) +76m 7:25 / km

Orienteering Intervals with the club. I missed the last time Linné ran a Czech relay style training because of bike troubles. This time it was Sam's chain that kept falling off, but we made it to the start just in time.

I paired up with Olle but I was not aggressive enough through the junky forest to send him off with the rest of the guys. This kept us just a minute or so behind for the whole first set of intervals. Henrik suggested that we could skip an interval and catch up and run with the group. It was more fun to chase down Mandus and David instead of running alone.

Not my best navigation, tricky to read the fine detail on the map, which was quite busy with course lines etc.

Wednesday Mar 14, 2012 #

6 PM

orienteering 1:10:51 [5] 10.31 km (6:52 / km) +97m 6:34 / km

UOF Cup race number 6 . A mass start, forked, night race.

The forest is really quite thick and running straight on a compass is a challenge here at night. Constantly spitting out pine needles as branch after branch hits you in the face kind of running. I was never running with the group tonight, not making enough sense of the map at that kind of speed, tried to push the running where possible though. Was pretty discouraged at how hard it was to navigate, but looking back at the GPS track I wasn't doing so badly. Stopped short a few times, and also got blatantly way lost once too, relocating at night in these vague contours is a special skill.

Tuesday Mar 13, 2012 #

6 PM

orienteering 1:29:34 [3] 12.84 km (6:59 / km) +192m 6:30 / km

Tisdagbana O I wore my Icebugs, but had just enough traction on the ice to remain upright (most of the time) and forward progress was much more of a challenge. I did the 11 K version, and tried not to get frustrated by how slow I was going. Christopher and I got messed up at the turn off for the 11, which is silly considering how many times we've run through that area on those trails...

Monday Mar 12, 2012 #


Wander.Lost Is it spring?
5 PM

Road run 14:18 [2] 2.5 km (5:43 / km) +19m 5:31 / km

I rushed back from work, trying to meet the pre-rockgympa running crowd, but was a bit too late and missed them. Luckily, Sam was interested in doing a short jog as a warmup, so we ran down to the clubhouse and back. Not feeling all that fresh still.
6 PM

Strength (Rock Gympa) 48:00 [3]

My favorite part is when I'm finally finished doing the Borzov jumps (deep jumping lunges) because they are so hard, mentally it's all downhill from there. I'm trying to make the planks a little harder by lifting one leg during each... but it's a work in progress, and I can only keep the leg up for 15 seconds or so before I need to switch or rest.
7 PM

Innebandy 20:00 [3]

A few of us stuck around to play Innebandy, but the crowd seemed rather low energy and subdued, suggesting that I wasn't the only one that found Rock Gympa to be quite tough tonight. It was still fun, but there wasn't as much chasing the ball, and no one argued when I suggested we quit about 5 minutes early.

Sunday Mar 11, 2012 #

10 AM

Trail run 1:20:00 [3]

Forgot my Garmin for this session, so the time is approximate and stolen from Sam's log for warm up, intervals, and running home.

An icy trails only orienteering intervals session in the Stadsskogen. In a classic case of misplaced optimism, I felt like I was probably fast enough to run with Oskar, Rassmus, Niklas, and Mandus. This wasn't true, though possibly only because the ice was quite slippery and my Integrators weren't finding good purchase. On the gravel paths I was keeping up, but there weren't many sections of the better running to be found :) A little frustrating to be slow because of equipment, but a beautiful morning and a fun training.
5 PM

Strength (SynggMagnus Gympa) 1:00:00 [3]

Tonight was another good session. First time that I have been able to do all the pushups without cheating. I still can't do the leg exercises where you combine pushups with various kicking moves, but definitely progress.

Saturday Mar 10, 2012 #


Rest Day, though sorely tempted to join the intervals in Lunsen. Sam and I hung out in the city, did some shopping, found a good place to eat gyros and picked up the ingredients for hot and sour soup before coming home. It's not as warm as Portugal, but today felt like another day of vacation for sure!

Will have to make a real effort at back-logging all the excellent training from the Portugal camp. Many hours, myriad maps, mountains of fun. Depending on how one counts, I'm pretty sure I visited just about 500 controls in 7 days.

Friday Mar 9, 2012 #

5 PM

Strength (SynggMagnus Gympa) 1:00:00 [3]

Travel day home from the camp. Woke up and drove the mini-bus back to the airport (survived the insanely narrow entrance to the parking garage) and then a smooth trip back to Sweden. It helped that I gave Sam my boarding pass, so I couldn't lose it in the airport again this time.

The plan was to take an easy evening, but when I called Boris he inadvertently convinced me to join him for gympa tonight. So much fun, working hard and getting better at the arm strength stuff. Very glad I biked into town for the workout. Magnus is working on a new routine though.... we shall see how it compares.

« Earlier | Later »