Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	11	5:24:42	33.83	(9:36)	54.45	(5:58)	270
Orienteering	2	3:45:32	10.87	(20:44)	17.5	(12:53)	220
Climbing	2	2:00:00
Strength	3	1:35:00
Intervals	3	1:13:03	6.85	(10:40)	11.02	(6:38)	418
Total	15	13:58:17	51.55		82.97		908

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Thursday Mar 30, 2017 #

Running warm up/down 15:12 [3] 2.56 km (5:56 / km)

Intervals 28:27 [3] 3.83 km (7:26 / km) +150m 6:13 / km

Running 15:42 [3] 2.63 km (5:58 / km)

Wednesday Mar 29, 2017 #

Running warm up/down 5:20 [3] 1.0 km (5:20 / km)

Orienteering 1:18:32 [3] 6.5 km (12:05 / km)

Garmin is not syncing to my pc which is very annoying. Anyway this wasn't a particularly bad orientering session until the end where I lost a good bit of time being silly and on number 1 where I restarted the leg because I wasn't in contact with the map at all. Lots of hesitation all over the place. Just very slow.

Tuesday Mar 28, 2017 #

Climbing 1:00:00 [3]

Pulled my shoulder a bit so a bit uncomfortable today but orienteering should be fine

Running 23:24 [3] 4.28 km (5:28 / km) +30m 5:17 / km
shoes: Innov8 Terraclaw 250

run to climbing

Running 21:58 [3] 3.57 km (6:09 / km)

from climbing. Took some walking stops because it was hard to breathe but didn't include those in the time

Monday Mar 27, 2017 #

Strength (Gympa) 45:00 [2]

Friday Mar 24, 2017 #

6 PM

Running 8:10 [3] 1.35 km (6:02 / km) +21m 5:36 / km
shoes: Innov8 Terraclaw 250

Intervals hills 17:07 [3] 2.27 km (7:32 / km) +180m 5:24 / km
shoes: Innov8 Terraclaw 250

chest is still feeling pretty bad so the plan was to do a short hill session 6x Råbo hill to get the legs going. In the end I did 8x so was happy enough. Would appreciate this cold going away though.

Garmin climb is ridiculously wrong. From the contours on the map the hill is somewhere between 22.5/25m

Running 6:13 [3] 1.02 km (6:05 / km)
shoes: Innov8 Terraclaw 250

Wednesday Mar 22, 2017 #

6 PM

Running 38:49 [3] 6.36 km (6:06 / km) +28m 5:58 / km

Tuesday Mar 21, 2017 #

6 PM

Running 10:07 [3] 1.53 km (6:37 / km) +1m 6:36 / km
shoes: Innov8 Terraclaw 250

Intervals 27:29 [3] 4.92 km (5:35 / km) +88m 5:08 / km
shoes: Innov8 Terraclaw 250

Went to intervals with the club for a change because I wasn't making myself get out to do them recently, felt like I was over the cold and just for to see some people I haven't seen in a while.

First one was too fast. I knew that but kept going. Only Annika was behind me (and she was taking it easy for various reasons) but I was up with Karna. Second was more around the right pace but third was fast again and I really started feeling that my chest hadn't recovered from it's time off. The fourth was a little uphill and horrible because all the fast people passed me out (we had turned around) and my chest was really gurgling. Karna decided to just take the last two at a lower pace and I did that with her. My lungs were very thankful.

Running 17:37 [3] 2.69 km (6:33 / km) +13m 6:24 / km
shoes: Innov8 Terraclaw 250

Cool down was too short and I had barely recovered from the intervals so I did an extra loop in Norbyskogen with Annika. She is so lovely. Was nice to just jog and chat with someone. Have been missing this.

Monday Mar 20, 2017 #

Strength (Gympa) 45:00 [3]

Sunday Mar 19, 2017 #

Running 31:00 [3] 5.46 km (5:41 / km) +27m 5:32 / km
shoes: Innov8 Terraclaw 250

Run out to the climbing wall that opened there recently. First time going in quite a while so expecting to be very bad. made some wrong turns on the way.

Climbing 1:00:00 [2]

I was very bad. Made some friends though and we have exchanged numbers so climbing might become a regular thing again :)

Running 24:10 [3] 4.46 km (5:25 / km)
shoes: Innov8 Terraclaw 250

Back from climbing. Felt pretty ok. Hands were annoying me though.

Saturday Mar 18, 2017 #

8 PM

Running 24:36 [3] 3.88 km (6:20 / km) +27m 6:07 / km
(sick)

Just got out for the minimum again. Roar was really nice and said he'd come with me to help with the tedium. Still feeling a bit under the weather but hopefully I'll be better tomorrow :)

Friday Mar 17, 2017 #

10 AM

Running 13:07 [3] 2.44 km (5:22 / km) +34m 5:01 / km
shoes: Innov8 Terraclaw 250

Running 11:35 [3] 1.56 km (7:26 / km) +57m 6:17 / km
shoes: Innov8 Terraclaw 250

Tried to do hill intervals but headache got unbearable.

Running 9:05 [3] 1.63 km (5:33 / km)

Jog back home. Head still thumping away.

Tuesday Mar 14, 2017 #

Strength 5:00 [1]

10x push ups
30 one leg leg lifts
15 two leg leg-lifts
30 crunches

7 PM

Running 22:37 [3] 4.03 km (5:37 / km) +31m 5:25 / km

Went for a run without insoles. Seemed ok. Couldn't find my house key so just went for a short one.

Monday Mar 13, 2017 #

Running 26:00 [3] 4.0 km (6:30 / km)

Wednesday Mar 1, 2017 #

Note

Person wasting too much man perfume in my hostel room snoring at me- I hate you.

C • Slept hours 2

Orienteering 1:11:00 [3] 6.0 km (11:50 / km) +100m 10:55 / km
shoes: VJ Bold (Pink)

Orienteering 1:16:00 [3] 5.0 km (15:12 / km) +120m 13:34 / km
shoes: VJ Bold (Pink)

Second training - Technical stuffs.

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