Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Nov 13, 2016:

activity

time

miles

Running - easy

6:52:00

Orienteering - easy

5:57:00

Orienteering - medium

1:24:00

S&C

1:15:00

Running - hard

30:40

Total

15:58:40

2:47

0:00

» now

Sunday Nov 13, 2016 #

10 AM

Orienteering - easy 1:10:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Back out to mörtsjön, 3x o-"intervals" but all at a slow speed. Very slow, it took so long to get anywhere. A bit tired, snow is hard work, also means lots of hours this week for not that many km!

Running - easy warm up/down 27:00 [2]
shoes: Saucony Kinvara - Sept 2016

Saturday Nov 12, 2016 #

10 AM

Orienteering - medium 1:24:00 [3]
shoes: Inov-8 XTalon 212 Oct 2016

wow, this was a good training to make you tough... mass start training, Mörtsjön & Svartvik. really cool to go back to mörtsjön after so long! deep snow, hard to know what intensity to put! i didnt really have enough focus on my compass, lots of the time it was good just to follow the tracks. spectacular miss to last control. lovely sunny winter day!

Running - easy warm up/down 38:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

5 PM

Running - easy 36:00 [1]
shoes: Saucony Kinvara - Sept 2016

evening jog, sliding about everywhere. felt like the middle of the night when there was nobody about at all. 16 (poorly formed, need to be more strict...)

Friday Nov 11, 2016 #

10 AM

Running - easy 1:58:00 [2]
shoes: Saucony Kinvara - Sept 2016

Into the city then the Josh Beech tour. A bit more deep snow between Farsta and the centre than imagined, had to nail it from globen to try and get to the rendez-vous on time (the boys all took the train into the city...)

Thursday Nov 10, 2016 #

11 AM

Running - easy warm up/down 38:00 [2]
shoes: Saucony Kinvara - Sept 2016

Bit late out but warmed up on the "bridges" route, then to the gym. Warmer and sunnier with nice light, so loads easier to enjoy the winter even when i did end up in some deep snow on näset...

Running - hard intervals 12:40 [4]
shoes: Saucony Kinvara - Sept 2016

Short and sharp, 8x500m at the same pace as the 400s a couple of weeks ago. Not sure what ill end up doing at the weekend now the planned races are cancelled but it probably wont be anything too fast. Thought i was suffering a bit on #3 then saw the incline had reset to 4% from 1%.

S&C 30:00 [1]

Then some core

6 PM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Night training, Svartvik. quite sure that even after spending a long time in sweden ive never done so much snow swimming on one training. up to my waist in open and flat places. some in the train and some on my own. plenty of mistakes to look at too (again, some in the train and some on my own).

C • Blame Willy 2

Wednesday Nov 9, 2016 #

11 AM

Orienteering - easy 1:15:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Ågesta. Bit of an epic in deep snow. In a group, sharing the lead.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Tuesday Nov 8, 2016 #

9 AM

Running - easy 52:00 [2]
shoes: Saucony Kinvara - Sept 2016

Easy before the gym. Quite slow going in the snow, need to allow for adjusting to the new surface.

S&C 45:00 [3]

Legs and core

6 PM

Running - hard intervals 18:00 [4]
shoes: Saucony Kinvara - Sept 2016

Fartlek intervals along the road (snow covered) near hökarängen. 2x3min/1min, 3min set break. Really tough to get out the door for this, tired of winter already, but well worth it in the end. Need to look at the pace properly but felt fine, think i got the effort about right and quite even pace. Fredrik L is my new interval buddy, always just a few metres ahead!

Running - easy warm up/down 48:00 [2]
shoes: Saucony Kinvara - Sept 2016

Proper crawling all the way home, kept slipping and falling on my arse too.

Monday Nov 7, 2016 #

8 AM

Running - easy 30:00 [1]
shoes: Saucony Kinvara - Sept 2016

quite late morning jog and some drills - reports say i am in fact running all wrong after all and i should probably do more of this. found a nice big set of wooden steps on farstanäset where i can do step plyometrics (except they are frozen and not always quite horizontal :-D). also the lake is freezing over already, ffs.
14.

11 AM

Orienteering - easy 57:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Plague-dodging 3.0, left poor Louise at home and went with Josh and Dmitrij to Ågesta. Compass Compass Compass. Bit inconsistent.

5 PM

Orienteering - easy 1:20:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Night-O, Svartvik. quite pleased with most of it, much more control than usual, but lost concentration about 5 controls from the end.

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