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

Training Log Archive: roar

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling10 5:18:53
  O-training2 2:29:49 13.35(11:13) 21.49(6:58) 8630 /36c83%
  Running (road)3 1:45:22 10.3(10:14) 16.58(6:21) 136
  Running (off-road)3 54:56 4.94(11:07) 7.95(6:54) 70
  Floor Hockey1 45:00
  Strength1 31:06
  Total12 11:45:06 28.6 46.02 29330 /36c83%
  [1-5]10 11:08:52
averages - sleep:8

» now

Sunday Sep 25, 2016 #

11 AM

Cycling 36:12 [1]
shoes: Cannondale CAAD8

12.11km 93.1m

Cycle out to Plantskolan with Gina to do some training. Nice morning. It was quite painless to get there really as it was nearly all on very nice cycle tracks so we could just be quite casual about it. There was a headwind on the open sections near the end but it wasn't too bad. Did pick up 2 hittaut points on the the way that I didn't really want to have to get while running. The second was halfway up the steep hill at the end. Of course I forgot about it and powered all the way to the top only to have to turn around and go back.

O-training 1:45:11 [2] *** 15.49 km (6:48 / km) +75m 6:38 / km
spiked:14/15c shoes: Inov8 X-Talon 2016

Long orienteeringy style run in Lunsen getting all the Hittaut points.

Much better orienteering from me, though the big elephant tracks leading to all the controls helps a lot. Missed the second one I visited (77) as I didn't bring the descriptions and looked for it on the bottom of the crag. Did meet some guy looking for number 2. He was about 5m away from it but couldn't see it so I told him where it was. Started to get tired after about an hour. Since my watch was in my joma is was quite a pain to look at it. I also had a fall at about the 70 min mark where I landed on my side exactly on the watch so I have a nice bruise from that. Met this cat on a path in the forest at one point. I stopped to stroke it and it really liked me so when I jogged on it followed me for nearly 100m. Made me smile a bit. I didn't quite judge how long it would take to get my planned loop correctly so I added in the one to the south at the end. Not as interesting as the rest of the run but was still really nice to be out in a new forest on a nice day.
3 PM

Cycling 34:16 [2]
shoes: Cannondale CAAD8

11.952km 30.9m
Worked a small bit harder on the start of the way home, and there was also a tailwind so it was quite nice. Some roadworks slowed us down but we got the line on the cycle track around the train station much better this time. Tempted to stop in the godis shop but gave it a miss.

Saturday Sep 24, 2016 #

1 PM

Cycling 1:50:23 [1]
shoes: Cannondale CAAD8

24.961km 66m

Touring aroumd uppsala with Gina slowly collecting hittaut points. Prettty fun afternoon, though it did get a bit chilly near the end. Stopped in an indian for dinner then.
5 PM

Cycling 9:21 [0]
shoes: Cannondale CAAD8


And home via one more hittaut point.

Friday Sep 23, 2016 #

2 PM

slept:8.0 (rest day)

Watch I sent to Chain Reactions has been received and now they send it on to TomTom. A decision should be made within 2-3 weeks. Ugh such a long time with this nonsense GPS in the back pocket. Considering buying a new one.

Thursday Sep 22, 2016 #


4 PM

Cycling 12:48 [3]
shoes: Cannondale CAAD8

4.363km 16.4m

On the way to the clubhouse for training but I got a puncture. Speedily had the wheel off ready to put in my spare tube only to realise that I already used it a few weeks ago and haven't replaced it. Considered locking the bike and running to the clubhose but reckoned I probably wouldn't make 4k uphill in 12 mins or so wheel back on and found the nearest bike shop. That was close enough that if I had chosen that as my first option I probably would have made it. Got some new tubes, new tube in and just went home.

Running (road) 1:10:03 [2] 12.03 km (5:49 / km) +92m 5:36 / km
shoes: Asics Hyper Speed 6 2016

I wasn't going to not train so I went for a nice hittaut/explore run. I could write about this all day if I wanted.

After 200m I was in the forest which I used to get me to the Linnestig through the little parks and across the big road to get the first hittaut in the forest.
Then I headed to meet back up with Linnestig, past the frisbee golf. This area is quite fun, open but with trees around the edges. Got to the second hittaut point and spent forever looking for it. Took me at least 5 mins to find the metal sign thing, I did stop my watch for some of it.
More through the forest then and up Tunåsen. First I found a meditation place, which was a circle of stones, each with a stone painted a different colour and something written on them. Then past the natural water filtration place which was interesting. Nice viewing platform on the top too. Next it was towards Gamla Uppsala and past the royal burial mounds which are fairly significant. Got stuck at the level crossing then which was a pain.
Through Gamla Uppsala I thought I was going to have to run on the road but I found a trail behind some houses and managed to sneak into what felt like a private forest as there was no real way in there. Really lovely. Did have to come back onto the road for like 200m before a loop in another of these strange open areas. The path here was really nice, just like light gravel and it was like that until Willy's. Here it was back onto tarmac, but on paths well away from roads. Went past what I thought was a mess of a construction site but turned out to be a BMX track.
Was considering going home as it was starting to get dark but decided to pick up the 3 hittauts in Gränby. First one I missed first time but on a double take it was fine. The other two were grand. Gränbyparken was quite nice. There's a kind of farm there so there are fences and it feels quite wild for a park. It would have been nice to come back through the forest in Löten but the tunnel under the railway is closed so it was back the road way. Got caught out and had to go around a building site, where the sprinklers (for the concrete) turned on and got me a little. Then back home along the road.

I had a great time.

Wednesday Sep 21, 2016 #


4 PM

Cycling 18:07 intensity: (4:46 @0) + (10:24 @1) + (2:35 @2) + (22 @3)
ahr:117 max:156 shoes: Cannondale CAAD8

6.553km 40.0m

Using Gina's Garmin today so also took her HRM to have a see what this cycle looks like. Little bit of effort up the hill in Kåbo but otherwise fairly typical. Sunglasses still so necessary for the few bits into the sun as it does be wuite low at this time of the evening.
5 PM

Running (off-road) 3:21 intensity: (37 @0) + (2:44 @1) 0.54 km (6:11 / km) +3m 6:00 / km
ahr:107 max:118 shoes: Inov 8 Oroc 2016 2

Nominal warm up as wanting to get started early so avoid the dark. Some laps of the car park.

O-training 44:38 intensity: (12 @0) + (18 @1) + (1:28 @2) + (12:54 @3) + (29:46 @4) **** 6.0 km (7:26 / km) +11m 7:22 / km
ahr:164 max:174 spiked:16/21c shoes: Inov 8 Oroc 2016 2

Hey, I can still do this thing!
Gina's Garmin lost satellites half way around so I can't even make a quickroute of my what was mostly brilliance. I hope I haven't broken it :(

Training in Lunsesn from Plantskolan. I was able to hold my focus on the orienteering much better and pick the features I wanted to see. I had some small misses, 4 was in the wrong place, line wasn't perfect to 10 and dropped maybe 1:30 on 18 (thinking about how well I was doing) so still not perfect but there were lots of positives to take. On the legs like 6 & 7 I was running for the visible features and staying on my compass line so much better. For 12 through the green and low visibility I had the confidence to believe I was seeing the things I thought I was and it was great. Really enjoyable.

Running (road) 2:41 [1] 0.2 km (13:25 / km)
ahr:120 max:127 shoes: Inov 8 Oroc 2016 2

Also a nominal cool down. Jogged a few car park laps with David before getting changed as people wanted to get home.

Cycling 17:16 [1]
shoes: Cannondale CAAD8

6.157km 6.1m

Not killing it but not taking it easy either. Gina had the lasagne in the oven so I was eager to get home for that :)

Tuesday Sep 20, 2016 #

10 AM


Oof I'm tired today. Legs and body.
5 PM

Cycling 17:48 [1]
shoes: Cannondale CAAD8

6.563km 40m
Cycle to KG. Bit late today again so working a bit more. Turns out I was like 2nd male there so no need to be so stressed :)

Running (road) 21:22 [2] 2.59 km (8:14 / km) +34m 7:44 / km
shoes: Asics Hyper Speed 6 2016

Warm up with the gang around Norby spåret. Nice easy pace and getting to know this loop that I will be doing a lot from now on. It is not flat I'll tell you, bit huge hills but rolling. Lovely forest around to look at too.
Then we did some drills.

Running (off-road) intervals 33:17 [4] 5.37 km (6:12 / km) +51m 5:55 / km
shoes: Asics Hyper Speed 6 2016

3-2-1 mins with 1 min rest, 3 sets with 3 mins rest between sets.

A mentally easy session I feel as it gets shorter and shorter. Didn't really know where I would be in the group starting so was at the back of the guys. Everyone blasted off on the the first one but I kept it legit, maybe a bit too handy. Since my watch was in my back pocket I had no clue how long was left so cruised and worked my way back up to Johanna and Kate. Stayed with Johanna on the 2 min and then was with Annika and some guy for the 1 min.
For the second set I kept this place, working with Annika and then the guy would blast past on any kind of hill. 3rd set was the same. Good fun session. Really enjoyed it. Good to be doing some speed work again.

The pace is a bit variable as the gps is not the best in the back pocket. After the second set I realised I could just hold it in my hand so the last set are probably the most accurate. Also there are differing amount of hillyness per interval.
4:35, x, 4:12
4:33, 5:06, 4:00
4:05, 4:18, 3:41

Running (road) 11:16 [2] 1.76 km (6:25 / km) +10m 6:14 / km
shoes: Asics Hyper Speed 6 2016

Cool down with Kate and Annika around the loop backwards. Starting to get dark so the lights came on. Very pleasant.

Cycling 23:16 [1]
shoes: Cannondale CAAD8

6.587km 19m

Starting to be a bit colder on the way home now. Time to be showering and wearing more warm clothes.
10 PM


Legs stiff and tired.

Monday Sep 19, 2016 #


Monday - Running, drills, gympa, innebandy.
Tuesday - Club Intervals
Wednesday - Middle SM training in Lunsen
Thursday - Doing an experiment and the same course as on Wednesday
Friday - Rest
Saturday - Plan is to do some of The O'KOM courses over the weekend.
Sunday - As above.
5 PM

Cycling 18:08 [1]
shoes: Cannondale CAAD8

5.596km 40m

Actually left quite on time today so a fairly relaxed cycle to Hågadalesskolan. Still sunny and warm.
6 PM

Running (off-road) 18:18 [2] 2.04 km (8:57 / km) +16m 8:37 / km
shoes: Asics Hyper Speed 6 2016

Easy lap of Barkbanan and then drills and strides, Ross taking the lead today. I was concentrating on keeping form and my back straight after I realised that a lot if the legs lifts were causing me to bend it. Useful exercises. I'd love my watch back.

Strength 31:06 [1]
shoes: Addidas indoor

Similar to two weeks ago but the did the second round of planks at the end. The leg raises from lying down I find just so hard but I can do them which is an improvement. Abs sore at the end.
7 PM

Floor Hockey 45:00 [1]
shoes: Addidas indoor

After some biscuits for Johan's birthday time for some Innebandy. 7 of us this week so one team had subs. We never changed up the teams and just went with it. Good fun, couple of sweet goals and nice saves.
8 PM

Cycling 21:18 [0]
shoes: Cannondale CAAD8


Easy home with Gina. Just relaxing on the downhill and spinning the legs.

« Earlier | Later »