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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Jan 24, 2017:

activity # timemileskm+m
  Running - easy11 7:13:00
  Orienteering - easy3 3:55:00
  S&C 2 1:30:00
  Running - hard2 54:00
  Total13 13:32:00

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Tuesday Jan 24, 2017 #

11 AM

Running - easy 1:05:00 [2]
shoes: Saucony Kinvara - Sept 2016

hopefully i should get some work taking running groups in the city with Urban Tribes. soon i'll do the course properly but went to see and join with a session today. quite easy paces, which is good when i dont want it to start clashing with my own training. ran with the group and also a bit before, got off the tube near globen to make sure i got a decent run in.
C • Imponerande! 2
6 PM

Running - hard intervals 24:00 [4]
shoes: Saucony Kinvara - Sept 2016

bit of a different session: 4 sets 3x1min(30s),3min. only 90s set rest. i took the 3mins with 60s threshold(feeling), then 30s fast, x2. this was the toughest bit, the 1min i could keep the speed well for the whole session (a couple a bit slow from being caught up behind other people, we were a huge group) but the longer ones i was dropping quite a lot at the end. would be good to do more of that then i guess. really good to have lots of people to run with. think i did some bad squats yesterday and my back hurts, so i didnt push myself quite as hard as usual. but that might be the short recoveries, too. apart from the back, felt fine and good energy.

Running - easy warm up/down 45:00 [2]
shoes: Saucony Kinvara - Sept 2016

Monday Jan 23, 2017 #

10 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - Sept 2016

easy run with Josh round näset. south facing slopes mostly forest instead of snow now, which is really welcome. been missing the usual variety of hard and soft suraces to run on.
6 PM

S&C 50:00 [3]

Gym with Louise. Good with company to get me out the house!

Running - easy warm up/down 7:00 [2]
shoes: Saucony Kinvara - Sept 2016

Just there and back

Sunday Jan 22, 2017 #

9 AM

Running - easy 45:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Hugo made a hemlängtan from Älvsjö, i ran there too cos i had to get home a bit earlier. we were quite a group and his grandma made us snacks for halfway round, too :-) fun!

Orienteering - easy 1:36:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

orienteering getting better again too
1 PM

Note

also spent some time running round the Backlunds' garden with Tilde taking pictures, which was fun! :-D
5 PM

Running - easy 27:00 [2]
shoes: Saucony Kinvara - Sept 2016

running technique drills. thought i'd try the track but found that it's got a lot of snow on it. there was still someone trying to run laps, haha, but i stuck to the road next to it.

bit less volume next week, recovery time.

Saturday Jan 21, 2017 #

9 AM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - Sept 2016

had training and club meetings about technique/planning on Södermalm. i ran there too. quite enjoyed it even though it was quite icy in places.
10 AM

Orienteering - easy 1:09:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

then some orienteering training, some forest and some town. really fun! ice had a big impact but otherwise great and i generally applied myself quite well.

Friday Jan 20, 2017 #

10 AM

Running - hard intervals 30:00 [4]
shoes: Saucony Kinvara - Sept 2016

treadmill inervals, just working through the gears. except i was having quite an off day with the legs, so not so much good feeling to take away. it was really tough just to get it done, but stuck in and did it anyway! hopefully just one off day, we'll see.

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - Sept 2016

S&C 40:00 [3]

then nommed a gainomax and did some strength, mainly core
6 PM

Running - easy 41:00 [2]
shoes: Saucony Kinvara - Sept 2016

Evening jog, finished at centrum

Thursday Jan 19, 2017 #

10 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara - Sept 2016

snöstra and a bit of a faff on näset, then couple of hill sprints on the way back. getting excited at bits of forest without snow :-D
6 PM

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

Svartvik! Enjoyed being back out there. Quite a lot to improve and i was trying to be persistently purposeful until my lamp went out and wouldnt reconnect. had to walk out the forest but luckily i was on my way home anyway.

forgot my watch too...

Wednesday Jan 18, 2017 #

Note
(rest day)

A bit tired all day, playing my easy day card! Got some good admin and reading done.
12 PM

Running - easy 37:00 [2]
shoes: Saucony Kinvara - Sept 2016

Morning jog fail. Hökarängen and shops. Happily the podcast i was listening to was telling you not to eat junk just as i was going round the supermarket.

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