Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 31 days ending Jan 31, 2018:

	activity	#	time	miles		km		+m
	Running	13	8:15:27	50.09	(9:53)	80.62	(6:09)	933
	XC skiing	3	7:03:00	34.55	(12:15)	55.6	(7:36)	642
	Orienteering	2	3:32:00	13.05	(16:15)	21.0	(10:06)	245
	Climbing	1	1:00:00
	Total	18	19:50:27	97.69		157.22		1820
averages - sleep:8.8 rhr:59 weight:63.7kg

2:46

0:00

» now

Wednesday Jan 31, 2018 #

Running 43:26 [3] 8.0 km (5:26 / km) +62m 5:14 / km
ahr:168 max:188 rhr:60 slept:9.0 weight:63.8kg shoes: Asics Gel-Lyte33

Dearie me the slush. Maybe tried a bit too hard so might change Friday to comfortable. We shall see

Running warm up/down 6:00 [1] 0.7 km (8:34 / km)
shoes: Asics Gel-Lyte33

Tuesday Jan 30, 2018 #

Running 35:30 [3] 5.8 km (6:07 / km) +68m 5:47 / km
rhr:58 weight:63.8kg shoes: Innov8 Terraclaw 250

Kladprovning again this evening so just did the elljusspår twice. Very hilly. Was supposed to keep it to around 7mpk but that didn't happen. Didn't eat for ages after too which isn't great.

Sunday Jan 28, 2018 #

Running 47:31 [3] 8.02 km (5:55 / km) +87m 5:37 / km
shoes: Innov8 Terraclaw 250

8k build up. Heart rates were about right but due to a bit of getting lost paces for km 3/4 weren't great. If you swap 3 with 2 and 4 with 1 it would have been pretty ok actually. Felt good at the end and was maybe a bit too fast.

Either way I enjoyed it which is the main thing.

Note

Not huge changes this week except that wed&sat are both buildups and sunday is 12k . Bit more distance this week.

Monday: Rest
Tuesday: 5km Jog (7:19)
Wednesday: 8km Build-up (6:11–5:34)
Thursday: Rest
Friday: 8km Build-up (6:11–5:34)
Saturday: Rest
Sunday: 12km Comfortable

Saturday Jan 27, 2018 #

Running 35:20 [3] 5.2 km (6:48 / km) +112m 6:08 / km
shoes: Asics Gel-Lyte33

Hilly jog around Sunnersta. Gorgeous day out so it was pretty fun. Tried to go on the boardwalk across the marsh but it was frozen over and some woman was having some serious problems going the other way so I turned back and added another bit on to the end instead.

Finished in time to give roar a bit of encouragement :)

Friday Jan 26, 2018 #

Running 47:56 [3] 8.2 km (5:51 / km) +67m 5:37 / km
ahr:170 max:187 shoes: Asics Gel-Lyte33

On paper quite similar run to wednesday in terms of time/distance/heartrate, but felt so much nicer and easier. Was running at a comfortable pace (like I was supposed to) and just kept chugging along (except for when I hit an ice field and had to carefully slide my way across. ). Went around by the train tracks, over to Hällby then back through Stabby. Met Roar on the hill at the school there and did a little sprint with him then went home.

Wednesday Jan 24, 2018 #

Running 45:02 [4] 8.0 km (5:38 / km) +86m 5:21 / km
ahr:169 max:181 shoes: Asics Gel-Lyte33

8k build up. I did this badly. Was supposed to start at around 6:10 but started at 5:48 so the increases were much smaller than they should have been. km 6 i slipped and fell in the snow so was around 6m/k as opposed to the 5:30ish i should have been given the other laps around it. However this run was too fast. Need to learn to pace myself better. Have another one of these on sunday so hopefully can improve.

Monday Jan 22, 2018 #

Note

Plan so far 9/73 runs 68 / 612 kms. This week adds 4 runs and 29kms :)

Mon - rest or possibly the slowest shuffe for 20 mins to clear the legs
Tues- 5k jog
Weds- 8k build up (6:10-5:30)
Thurs- rest
Friday - 8k comfortable
Saturday - rest
Sunday - 8k buildup (6:10-5:30)

Edit: Tuesday has been swapped with Saturday due to life (and tired legs)

Sunday Jan 21, 2018 #

XC skiing 1:56:00 [3] 15.3 km (7:35 / km) +277m 6:57 / km

Finally did the grona milen today and it was really lovely actually. Did it with Roar so that probably made it a bit nicer too.

Saturday Jan 20, 2018 #

XC skiing 2:21:00 [3] 19.0 km (7:25 / km) +199m 7:03 / km

About as much skiing as I could have done. Woke up with my hip flexors so tired i couldn't lift my legs really. Put some blue tape on them and convinced myself that they were fit for use. Was very fun (except the last ~4k). Did a track I've never done before and it was really beautiful. quite flat though.

Friday Jan 19, 2018 #

XC skiing 1:02:00 [3] 7.3 km (8:30 / km) +68m 8:07 / km

First ski of the weekend :) just went around hund och pulka and the small golfrundan a few times.

XC skiing 1:44:00 [3] 14.0 km (7:26 / km) +98m 7:11 / km

Went around the wibbly wobbly one by myself. Was kind of fun but my technique is terrible.

Wednesday Jan 17, 2018 #

Running 45:35 [3] 8.0 km (5:42 / km) +67m 5:28 / km
ahr:170 shoes: Innov8 Terraclaw 250

little faster than I was supposed to go really but Was having fun with it. Very snowy out but most of the paths were nice and clear.

Tuesday Jan 16, 2018 #

Running 36:00 [3] 5.3 km (6:48 / km) +67m 6:23 / km
shoes: Asics Gel-Lyte33

Little pitter patter in the snow. Quite windy and snowy in the face. Lots of running with eyes nearly closed.

Monday Jan 15, 2018 #

Note
slept:8.51 weight:63.5kg

Bit more in the plan than I should have due to the end of week cross country skiing but I've gotta make the most of the Orsa time!

Mon - rest
Tues- 5k jog
Weds- 8k comfortable
Thurs- rest
Friday - double xc skiing 1 easy 1 comfortable
Saturday - double xc skiing
Sunday - single longer xc skiing. buildup

Sunday Jan 14, 2018 #

Orienteering 2:10:00 [3] 13.5 km (9:38 / km) +180m 9:02 / km
shoes: Innov8 o-roc 280

Friday Jan 12, 2018 #

Running 31:36 [3] 5.1 km (6:12 / km) +15m 6:06 / km
shoes: Asics Gel-Lyte33

Jog up and back the river

Wednesday Jan 10, 2018 #

Running 20:42 [3] 2.8 km (7:24 / km) +55m 6:44 / km
shoes: Innov8 o-roc 280

Jog to the start

Orienteering 1:22:00 [3] 7.5 km (10:56 / km) +65m 10:29 / km
shoes: Innov8 o-roc 280

Tuesday Jan 9, 2018 #

Note

Mon- finish assignment
Tues- 5k jog
Weds- Mila by night w/ 2kWU + 2k CD
Thurs- rest
Fri- 5k Jog
Sat- rest
Sun- Tiomila training day: 6k mass start(will probably do a cut off so around 4k), pm 4k individual
7 AM

Running 36:50 [3] 5.8 km (6:21 / km) +68m 6:00 / km
shoes: Asics Gel-Lyte33

day 1 of my 17 week plan. seems like a very nice plan. Has lots of rest days and everything.

Saturday Jan 6, 2018 #

Running 35:42 [3] 5.5 km (6:29 / km) +135m 5:47 / km
ahr:165 max:183 shoes: Asics Gel-Lyte33

Lovely run around Sunnersta. Had lots of fun really. I taped the hip flexor and didn't really notice it during the run though it was weak feeling and a bit sore afterwards. Lovely sunny day. Have been feeling rather sun deprived recently so it was nice.

Thursday Jan 4, 2018 #

Climbing 1:00:00 [3]

Went climbing after like a week of being ill and a day of exams. Tweaked my hip flexor a little bit but hopefully will be ok to run.

Monday Jan 1, 2018 #

Running 28:17 [3] 4.2 km (6:44 / km) +44m 6:24 / km
shoes: Asics Gel-Lyte33

New years morning run. Gonna set some goals this week.

« Earlier | Later »