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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running (off-road)4 4:46:23 28.66(10:00) 46.13(6:13) 542
  Cycling6 3:32:33
  Orienteering1 1:14:22 5.69(13:05) 9.15(8:08) 39
  O-training1 20:00 2.55(7:51) 4.1(4:53)20 /21c95%
  Strength5 18:00
  Running (road)1 3:30 0.31(11:16) 0.5(7:00)
  Total13 10:14:48 37.21 59.88 58120 /21c95%
  [1-5]13 9:30:21
averages - sleep:7

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Sunday Oct 16, 2016 #

9 AM

Cycling 21:12 [0]
shoes: Cannondale CAAD8

6.597km 39.1
Real easy over to the clubouse.

Running (off-road) 2:00:01 [2] 19.96 km (6:01 / km) +183m 5:45 / km
shoes: Inov8 X-Talon 2016

Long Sunday run with the club. Nice big crowd, I think there were 16 of us. We stayed mostly on the bigger tracks at the start to avoid any moose huntets, letting Johanna decide where to bring us. That was grand until near the end she led us along a lovely trail in the forest which abruptly ended and we had to randomise to a track. Seemed to work out ok. Had to do a little extra loop at the end to make sure we got up to the 2 hours, although by that stage only 5 of us did the lap. Nice easy tempo and felt good. Pleasant running weather too. Very sold on this training.

To top it off we had brunch in David & Lovisa's which was great as it everyone had brought super tasty things.

Saturday Oct 15, 2016 #

2 PM

Cycling 32:20 intensity: (16:07 @1) + (10:35 @2) + (5:38 @3)
ahr:130 max:158 shoes: Cannondale CAAD8

12.755 km 85.5
Started with Gina up to where stopped to go training in Valsätra and then continued on my way down to the lake at Skarholmen. Did a little loop to look at the point and to see if there was any nicer bike parking.

Running (off-road) 1:24:40 [2] 12.35 km (6:51 / km) +295m 6:07 / km
shoes: Inov8 X-Talon 2016

A nice hittaut run down by the lake. Was able to dispel any thoughts I had that Uppsala is totally flat. Found a couple of hills that are decent for running up and down. Found a real cliff and had to really climb it too. That was fun. Crossing the bridge was interesting. It's one way at a time with traffic lights and pretty narrow so there's a pedestrian crossing time that gives you like 5 minutes to cross as they expect walkers. I was running so no problem but the cars didn't seem too happy. Pleasant forest down to the south and some nice views. One or two little misses on the hittaut controls but mostly fine. Came back via the skiing hill. It has ski lifts on the back and then through some town back to the bike.

Cycling 31:26 [2]
shoes: Cannondale CAAD8

12.154km 112.8m
Cycled home via Dag Hammaskjölds. This is a very long straight road. I thought it would be soul destroying but actually there is just enough happening with roundabouts to keep you awake. It was also a bit uphill but that wasn't that bad. My line back through the centre was pretty bad, definitely should have just followed the river.
10 PM

Strength 4:00 [1]

20x straight single leg calf raises
20x bent single leg calf raises
2x10 straight leg raises each leg

Friday Oct 14, 2016 #

9 AM

Strength 4:00 [1]

Up early today as Gina had an exam and I had some work that was much easier to do when no one else was up yet.

20x straight single leg calf raises
20x bent single leg calf raises
2x10 straight leg raises each leg
6 PM

Cycling 25:17 [2]
shoes: Cannondale CAAD8

9.456 km 43.0

Cycled down to Sävja for the nighto. I was surprisingly late given how much free time I had before leaving. Not too cold this evening, about 8 degrees. Small bit of a headwind though, especially on the open parts.

Orienteering 1:14:22 [3] ***** 9.15 km (8:08 / km) +39m 7:57 / km
shoes: Inov 8 Oroc 2016 2

And you thought orienteering was hard. Try night-o in Lunsen... I've been keeping the 5 stars for this and went for it.
start video

Got totally lost on number 1. Hadn't the foggiest. Followed that up by a tasty 180. Worth watching the replay for. Have not been that lost in a long time.
Was tempted to go home but said I fight on. Some moments of brilliance, like 7, that was amazing. Then more dramatic mistakes in the last loop. Time to remember how to nighto.
8 PM

Cycling 21:28 [2]
shoes: Cannondale CAAD8

9.233km 18m
Cycled home. Had to do some work in order to stay warm. Wind was a little more behind me so a bit faster. Quite enjoyable actually. The big straight bits mean you can just put the head down and spin the legs.

Thursday Oct 13, 2016 #

2 PM

(rest day)

Giving the calf a break today and will do the night-o tomorrow. Foam rolling, icing, warming, stretching, exercises, you name it I'm on it.

Wednesday Oct 12, 2016 #

4 PM

Cycling 38:16 [1]
shoes: Cannondale CAAD8

12.271 km 56.5m
To and from KG. Very close to having an incident with a cat on the way when I stopped paying attention briefly but it saw me and backed down. Went a slightly strange way home as I cycled with Axel as far as Norra Parkvägen.
5 PM

Running (road) 3:30 [2] 0.5 km (7:00 / km)
shoes: Asics Hyper Speed 6 2016

Very short warm up, needed to get started in enough time before the light was gone. Unfortunately left my Garmin attached to my bike, but I also was wearing trousers with no pockets so it wouldn't have been useful anyway.
6 PM

O-training 20:00 [4] *** 4.1 km (4:53 / km)
spiked:20/21c shoes: Asics Hyper Speed 6 2016

Sprint-o training in Sävja planned by Ross. Time is a guess based on Ross maybe said he was 22 and he finished after me sometime.
Livelox, not that I put my route up or anything.

We did a mass start, 4 of us, Axel, Ross, Erik & me. No gaffling but solidly read my own routes. It was very together until 5, where Erik went left and lost some time to me and Axel going right. Axel upped it down the road to 6 then and I never really got back in contact with him. I went left for 9 while he went right and then a hesitation on 10 meant I never saw him again while Erik was close enough to me to get a pull and slowly catch back up. Missing the tag at 12 and we were together, I got a little gap but then got held up by a bus going to 15 and no tag at 16 so was still working hard. Picked left on 20 and it seemed to be faster so I got a gap and then just get to the finish with about 5 minutes to spare before it was too dark to read the map.

Fun training and nice course. It was cool to do the mass start and work hard, while still reading the map.

Running (off-road) 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Hyper Speed 6 2016

Time is a total guess, I have no clue.
Cooled down along the lit trail until we met a horse (with a rider) at which point we turned around rather than having to try get past it. Nice trail but my calf was stiffening up a lot. Seems not injured but very tight.
10 PM

Strength 4:00 [1]

20x straight single leg calf raises
20x bent single leg calf raises
2x10 straight leg raises each leg
Followed by foam rolling

Tuesday Oct 11, 2016 #

4 PM

Cycling 19:19 [1]
shoes: Cannondale CAAD8

6.54km 38.7
Left nice and on time so took it easy. Of course this meant that I was actually not that on time when I got there.

Running (off-road) 15:48 intensity: (55 @2) + (3:39 @3) + (10:56 @4) + (18 @5) 2.34 km (6:45 / km) +31m 6:20 / km
ahr:166 max:182 shoes: Asics Hyper Speed 6 2016

Warm up over to Stadskogen as the juniors were doing some thing in Norbyskogen. Heart rate is Regina's. I ordered some batteries for my HRM so soon I'll have a watch and heart rate it's going to be great.
Then some drills and strides.

Running (off-road) 37:07 intensity: (42 @1) + (1:21 @2) + (23:52 @3) + (11:12 @4) 6.77 km (5:29 / km) +34m 5:21 / km
ahr:161 max:176 shoes: Asics Hyper Speed 6 2016

pyramid: 1-2-3-4-5-4-3-2-1 mins
rests: 1-1-1-2-2-2-1-1-1 mins

Good session. I felt good, probably helped by no gympa yesterday. Back and knee were fine for running. Again tried to stay calm at the start and push through the later ones. Was tired on the way back down but felt like I worked through it well. Some form issues on the little climbs but once I noticed it I stayed more upright.

Running (off-road) 13:47 [4] 2.2 km (6:16 / km)
ahr:167 max:173 shoes: Asics Hyper Speed 6 2016

Pretty dark cool down back to the club house while Gina told me what she had learned about cones and rods in Visualisation class while we noticed the differences between seeing in the dark and the bright. Calf a bit tight and needs to be watched.

Cycling 23:15 [0]
shoes: Cannondale CAAD8

6.578 km 19.0 m
Easy home with Gina. I was warm after my shower but certainly very hungry today.
10 PM

Strength 4:00 [1]

20x straight single leg calf raises
15x bent single leg calf raises
2x10 straight leg raises each leg
Followed by foam rolling

Monday Oct 10, 2016 #

9 AM

(rest day)

Nice to get some more good races in at the weekend, got some feeling that being here is doing good.
Back and knee are stiff this morning and I think resting them is the best option. My knee gives me trouble now from not resting it after a bang so I am learning from that lesson.

Monday - Rest, give the back and knee some recovery.
Tuesday - Intervals - pyramid
Wednesday - It's moose hunting season so we are staying out of the forest for a bit. Sprint-o it is.
Thursday - about an hour easy
Friday - Night-o in the north part of Lunsen.
Saturday - Nothing on competition wise so I'll plan the weekend later
Sunday -
10 PM

Strength 2:00 [1]

30x straight double leg calf raises
Knee prevented bent leg and knee exercises.

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