Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Orienteering	6	8:00:25	25.05	(19:11)	40.32	(11:55)	434
Running	10	6:38:07	33.93		54.6		564
Climbing	2	2:00:00
Cycling	1	1:10:00
Strength	1	20:00
Total	17	18:08:32	58.98		94.92		998
[1-5]	17	18:06:27

2:26

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Tuesday Jun 27, 2017 #

Running intervals 24:03 4.36 km (5:31 / km) +15m 5:25 / km
ahr:172 max:186 shoes: Innov8 Terraclaw 250

3x 7 mins.
1.44
1.33
1.38

First one was ok but the others were very much "First intervals back in a while" intervals. Spluttering and drowning. My Garmin decided that it was going to spaz out on the sync for my intervals so just taking the data from

6 PM

Running 8:18 1.33 km (6:14 / km) +17m 5:51 / km
ahr:136 max:163

Running 7:30 1.15 km (6:33 / km)
ahr:164 max:171

Sunday Jun 25, 2017 #

12 PM

Running 1:32:32 [2] 14.49 km (6:23 / km) +143m 6:05 / km
shoes: Innov8 Terraclaw 250

Long run along the start of the Ekebyloppet course. Pretty nice day for running but honstly I was feeling pretty tired. Big paths but I felt like they were going on forever. Had a pretty good podcast so was pretty ok. Had a bit of a fall around the 10/11k mark and my knees just weren't feeling up for it after that.

Friday Jun 23, 2017 #

Cycling 1:10:00 [1]

Cycle to and from Hammarskog with Roar for Midsommar fun with Ross, Sam, Lovisa, Thierry and Annika. I had such a lovely time.

4 PM

Running 41:02 [3] 5.86 km (7:00 / km) +22m 6:53 / km
shoes: Innov8 Terraclaw 250

Nice relaxed run around Hammarskog with Annika who is showing a lot more than the last time I saw her. Had a lovely chat and saw some crazy looking whooper swans so had to double back as they were on the other side of the path than their young.

Thursday Jun 22, 2017 #

Climbing 1:00:00 [1]

Wednesday Jun 21, 2017 #

7 PM

Running 12:23 [3] 1.95 km (6:20 / km) +20m 6:02 / km
shoes: Innov8 o-roc 280

Orienteering 57:17 [3] 4.12 km (13:55 / km) +22m 13:33 / km
shoes: Innov8 o-roc 280

Compass and pacing training. Back to basics. Forgot to leave the North lines in the white out sections so not ideal.

Started badly but as I went on and focused on pacing and checking direction every 15 paces or so I started to get better. Picked a confusing site for 7 as it was in a highly pathed area so mistakes on that but overall ok mostly towards the end.

using the bezel numbers on the compass for a general direction is actually quite useful and something I will try bring into my next few trainings.

Running 9:14 [3] 1.36 km (6:47 / km) +35m 6:01 / km
shoes: Innov8 o-roc 280

Tuesday Jun 20, 2017 #

7 PM

Running 20:59 [3] 2.5 km (8:24 / km) +31m 7:54 / km
shoes: Innov8 Terraclaw 250

Warm up for testbana

Running 45:07 [3] 5.75 km (7:51 / km) +91m 7:16 / km
shoes: Innov8 Terraclaw 250

Testbana. Was not feeling great but it was in the plan so I did it anyway. Lots of stops at junctions and just in general. Can definitely do better than this next month.

Saturday Jun 17, 2017 #

4 PM

Orienteering race (Relay) 1:41:51 [5] 10.42 km (9:46 / km) +220m 8:50 / km
shoes: Innov8 o-roc 280

Venla - leg 4

Friday Jun 16, 2017 #

Orienteering 50:00 [3] 4.3 km (11:38 / km) +50m 10:59 / km
shoes: Innov8 o-roc 280

Midweek map. Time and distance an estimate from comparing with roar

Wednesday Jun 14, 2017 #

Running 52:29 [3] 8.58 km (6:07 / km) +97m 5:47 / km
shoes: Innov8 Terraclaw 250

Nice run in Hågadalen area. What a gorgeous evening. Got three hittauts

Tuesday Jun 13, 2017 #

Note

As is probably evident from my log I haven't really been very enthused about training recently. Got very unfit due to exams and projects so training just feels hard at the moment.

However school's out now and I'm happy with the effort I put into it. Hopefully I can transfer that effort into my training now and try and make it fun again. The last few days have been decent craic actually due to the high levels of orienteering. Will have to start adding intervals back in soon. Not today...

I'm on the 4th Venla team(besta lag!) which was a nice surprise so that will be some fun at the weekend!

Monday: O-training
Tuesday: Climbing + Jukola meeting
Wednesday: 50 mins easy with some oing in the middle
Thursday:morning 20 mins
Friday: Nothing
Saturday: Venla
Sunday: Maybe a run but most likely sleep

C • School's out 2

Climbing 1:00:00 [3]

Really strong session which is surprising considering I haven't gone in ages. got some tricky reds and possibly a black? Either way felt good. Climbed for two hours until complete forearm/grip failure

Strength 20:00 [1]

After climbing I did some stuff in the gym on the bosu ball and flipped a the tyre for a bit. Felt strong but stopped before I did damage.(always a fear when I'm feeling strong)

Monday Jun 12, 2017 #

4 PM

Orienteering 2:26:21 [3] 10.49 km (13:57 / km) +53m 13:37 / km
shoes: Innov8 o-roc 280

Put out snitslar for Ruairi today. We decided he shouldn't take them in so obviously he did. Also he didn't do the whole course that took me aaaaages to put out. Ha it's my fault for making it too long to be fair to him.

This was really good training for me actually. Firstly I had to be sure of where I put them and secondly I couldn't just not do any that I sometimes do in training. I've got the time now so I can afford to take my time and try to get better.
Thats the theory anyway.

Sunday Jun 11, 2017 #

11 AM

Running 3:27 [3] 0.32 km (10:39 / km) +6m 9:48 / km
shoes: Innov8 o-roc 280

Orienteering 1:32:21 [3] 6.72 km (13:45 / km) +79m 12:59 / km
shoes: Innov8 o-roc 280

Jukola testbana

Saturday Jun 10, 2017 #

11 AM

Orienteering 32:35 [2] 4.28 km (7:37 / km) +10m 7:32 / km
shoes: Innov8 Terraclaw 250

Jog around stadskogen getting some naturpasset controls (that we hung)

Wednesday Jun 7, 2017 #

4 PM

Running 9:24 [3] 1.63 km (5:46 / km) +7m 5:39 / km
shoes: Innov8 Terraclaw 250

Running 26:03 [3] 2.4 km (10:52 / km) +43m 9:58 / km
shoes: Innov8 Terraclaw 250

Running 13:54 [3] 0.97 km (14:19 / km) +3m 14:05 / km
shoes: Innov8 Terraclaw 250

Ultrasprint mästerskåp. Mispunch on the second to last control due to the tiny circles. Did pretty well otherwise.

Running 15:49 [3] 1.95 km (8:06 / km) +35m 7:27 / km
shoes: Innov8 Terraclaw 250

Thursday Jun 1, 2017 #

12 PM

Running 15:53 [3]

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