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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Dec 3, 2017:

activity # timemileskm+mload
  Running (road)6 4:38:32 31.95(8:43) 51.42(5:25) 28443.6
  O-training3 4:32:02 22.32(12:11) 35.92(7:34) 37927 /38c71%68.6
  Strength2 1:52:11 1.24 2.0 310.3
  Running (off-road)1 57:31 6.3(9:08) 10.14(5:40) 918.7
  Floor Hockey1 23:043.4
  Total10 12:23:20 61.82 99.49 75727 /38c71%134.5
  [1-5]10 11:02:11
averages - sleep:7.8 weight:80.2kg

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Sunday Dec 3, 2017 #

11 AM

Running (off-road) 57:31 intensity: (5 @0) + (50:21 @1) + (27 @2) + (1:20 @3) + (5:18 @4) 10.14 km (5:40 / km) +91m 5:26 / km
ahr:133 max:167 slept:9.0 weight:80.1kg shoes: Inov8 X-Talon 2016

Nice relaxed Sunday morning having a sweet and I think deserved lie in. Revised down from the original 90 mins plan to 50-60 Went for a casual run in Stenhagen then with the main goal of creating a list of possible Christmas presents! Nice day, 5 degrees, patches of sun and almost no wind. Very very muddy though and going was slow enough on the nice forest trails I went for. Went through what looked like an innocent little puddle but was actually slightly more than waist deep! A little cold for a minute after that. Explored a little at the end through some apartment block green area but it wasn't great to get out of so probably won't be doing the same thing again. Legs felt good, nice way to top off the week. Was tempted to extend it a little more but purposely didn't check beforehand what I would have needed to do to reach 100.

Saturday Dec 2, 2017 #

10 AM

O-training 1:15:11 intensity: (4:47 @0) + (3:05 @1) + (15:08 @2) + (47:11 @3) + (5:00 @4) **** 10.02 km (7:30 / km) +123m 7:04 / km
ahr:151 max:167 spiked:14/18c shoes: VJ Bold

Tiomila training 1. Livelox (KG)
Map is password protected but I know the code. Sorry you people who don't!

Mass start. Given the tough session yesterday my plan was to hang in a bit at the start for maybe 3-4 controls and then go at my own pace. Worked out ok. Felt tired enough really. Was with Pontus a bit after we met an injured Viktor but got away from him on the long leg to 10 (my gaffel was different to the map). Finished strongly though and had a bit of a race with a guy which I won. Nice bit of confidence.

Lessons: The map was quite old style, but the terrain was very relevant. Lost time going around green on 10 (green a bit grown up?). In general my broad understanding of the map/area was good. Some slight hesitations in the circle and a bit more aggression on legs like 7 (also 14 straighter is better). I stayed low and was pulled by Pontus a lot. What worked well was staying in contact with the map and being assertive about compass use.

Running (road) 7:23 intensity: (46 @0) + (6:19 @1) + (18 @2) 0.85 km (8:43 / km) +2m 8:37 / km
ahr:110 max:145 slept:7.5 weight:80.4kg shoes: VJ Bold

Down in Nynäshamn for a day of Tiomila training. Cold morning, not looking forward to the prospect of some icy marshes as I was saving my waterproof socks for the afternoon session. Did a short warm up before the mass start. bit tight on time so wasn't as long as I would have liked.
2 PM

O-training 1:11:12 intensity: (3:57 @0) + (37:28 @1) + (25:06 @2) + (4:41 @3) **** 7.17 km (9:55 / km) +83m 9:23 / km
ahr:136 max:157 spiked:13/20c shoes: VJ Bold

Afternoon Tiomila training. This was split into two parts:
The first part was really nice and was done in dusk. So torch on but bright enough to see. I liked this area a lot really interesting and quite intense orienteering. 2 controls in the wrong place though

Second part was true night and somewhat of a nightmare. Really big features and it was necessary to go quite slowly in order to read the map. Didn't really get a grasp on it

At night this place is difficult. Need to do heads up orienteering, as being 5m to one side or the other can impact quite a bit on the speed. Staying in the valleys and zigzaging was worth it, as the speed could be kept decently high due to confidence. The open hills could be quick but they were often steep to climb up to. Area 2 I was bleh (another 1 control wrong). Have to slow down to read the map but it should be doable to navigate again staying in the valleys.

Friday Dec 1, 2017 #

8 AM

slept:7.5 weight:80.3kg

As of yesterdays runs I have run more kilometres this year than any year before. With a month still to go, it's all bonus now :)
November was also my biggest km's month by about 50km.
12 PM

Running (road) 1:34:43 intensity: (15:24 @0) + (36:06 @1) + (11:16 @2) + (15:40 @3) + (16:17 @4) 19.2 km (4:56 / km) +86m 4:49 / km
ahr:139 max:170 shoes: New Balance Vazee

12 mile progression
A dark and grim morning didn't get any better as the day went on, and then it started snowing so I had a tasty northerly, about 2 degrees and snow or sleet. Rough enough. Reversed the original planned route to have more North running at the slower paces, and was generally a bit kinder to myself planning this than I have been, actually thinking about it a little. That was a good plan as it went well this week. Didn't go too agressive at the pacings too early and did it spot on. Last one was hard enough but I could have kept going a bit when I finished. Good job me.

Thursday Nov 30, 2017 #

6 AM

Running (road) 50:24 intensity: (1:07 @0) + (40:19 @1) + (1:09 @2) + (5:18 @3) + (2:31 @4) 8.98 km (5:37 / km) +28m 5:32 / km
ahr:130 max:164 slept:6.5 weight:81.4kg shoes: New Balance Vazee

Easy morning run. Kinda stiff at the start but did loosen up nicely as usual really. There are some road works on the road beside us and when I left the road outside was empty of parked cars except for ours which I have never seen so I was a little worried there was some ban on parking. Coming homw it was full again though so no problems. Dark out but the sun was just starting to think about coming up by the end so I went on the path I haven't been on in ages as it's not lit. Two random girls said "hej, hej" to me but I totally messed up the response, thinking "hallå" but actually saying "hello" unintelligibly with my first speech of the day.
7 PM

Running (road) 30:34 intensity: (3 @0) + (15:41 @1) + (9:14 @2) + (3:58 @3) + (1:38 @4) 5.38 km (5:41 / km) +45m 5:27 / km
ahr:117 max:166 shoes: New Balance Vazee

Late enough easy one with Gina. Did a lap of Stabby and then added a little on the way home. Nice to be out with some company for the easy run.

Wednesday Nov 29, 2017 #

6 AM

Strength (weights) 1:08:57 intensity: (36 @0) + (1:08:21 @1) 2.0 km (1.7 kph) +3m
ahr:100 max:139 slept:7.0 weight:80.1kg shoes: Asics Hyper Speed 6 2016

Run to gym
6 mins spinning
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 65, 70, 75
3x6 calf raises 75, 80, 85
3x6 deadlifts 60, 65, 65
6x 2leg box jumps
6x 1leg box jumps
2x1min each leg bosu ball balance
5 mins cool down ski erg

Feeling decent today actually. Formed seemed good and a solid session. Would like to get more consistency in these week to week but the travelling makes it hassle. It seemed very busy this morning and there was essentially no room on the rowing machines so I ended up doing other things.
6 PM

Running (road) 1:10:19 intensity: (17:06 @0) + (45:50 @1) + (47 @2) + (2:23 @3) + (4:13 @4) 12.63 km (5:34 / km) +76m 5:24 / km
ahr:123 max:166 shoes: New Balance Vazee

Easy 60 mins. Headed down the river and looped back up Dag H. Very nice run, enjoyable to be out. Had a nice time. Some nice xmas lights in town.

Finished with 6x 100m strides with walk back. That was nice, opened up the legs a bit. I was too tempted then by the ~200m Strava segment right outside the house so I went for it and got the CR.

Forgot to write I had a bit of a sore toe last night and this morning due to kicking a rock with toenails that were a bit too long but it was fine this morning.

Tuesday Nov 28, 2017 #

8 AM

slept:8.5 weight:79.8kg

6 PM

O-training 2:05:39 intensity: (9:17 @0) + (24:36 @1) + (12:56 @2) + (48:05 @3) + (30:45 @4) **** 18.73 km (6:43 / km) +173m 6:25 / km
ahr:149 max:170 shoes: VJ Bold

Tisdagsbana J

A warm enough night but horrendously wet underfoot. I was tying my shoelaces and ended up a bit far back at the very start. Could see the front through Hågadalen though and all seemed fine. Group splintered a bit though on the indistinct track and had to work with Albin B to get back up to the front behind Hilda. Except it wasn't the front so when we did get to the road we were a good 200m behind the lead. Rassmus appeared then too and there was a lift in the pace to close the gap. Once across, Rassmus just kept going until we reached the next bit of forest. That was tough enough.
I recovered alright then, helped a bit by Axel's torch dying so the pace dropped a little to let him + others catch up. On the way back north again after about 13k though I fell off the train. The heavy marshy stuff killed me and try as I might I didn't hang on. The lights disappear very quickly and though I caught a brief glimpse north of Rödmossen I was solo then for the rest. Really where I lost the time was orienteering as opposed to running as I was quite poor in this section. Really didn't have a good handle on what I was doing.

Monday Nov 27, 2017 #

9 AM

slept:8.5 weight:79.1kg

I find weeks in Ireland tough as it's much easier to not go to bed early and eat terribly. Last week was no different but I got through it mostly ok. A decent amount of climb over what I normally get done in Uppsala anyway and keeping up a nice consistency.

Next week should be similar numbers. Weekend will be tough, but without the hills before my legs shouldn't be so drained.

Mon - Running + gympa + innebandy
Tues- Tisdagsbana - aim to do the full 17
Weds- AM gym PM 60 easy + 6 x 100 strides off walk back rec (need to remember the strides this time
Thurs- AM 50 easy PM 30 easy
Friday- 12 mile progression
Sat- Tiomila training (AM relay, PM long)
Sun- 90 easy
4 PM

Running (road) 25:09 intensity: (11:27 @0) + (11:57 @1) + (1:07 @2) + (38 @3) 4.4 km (5:43 / km) +47m 5:26 / km
ahr:117 max:159 shoes: New Balance Vazee

Hadn't really made my mind up but decided in the end too run to gympa and bus home. Wasn't super motivated before I started but once I got going and had my music playing I had a great time.

Strength 43:14 intensity: (9:57 @0) + (31:43 @1) + (1:34 @2)
ahr:117 max:149

Gympa. Tough but enjoyable

Floor Hockey 23:04 intensity: (6:37 @0) + (7:47 @1) + (4:21 @2) + (2:57 @3) + (1:22 @4)
ahr:128 max:165 shoes: Asics Hyper Speed 6 2016

4 games of Innebandy. Before running for the bus. Full on sprint the last 100m.

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