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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: motivate

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  running6 5:32:59 37.56(8:52) 60.45(5:31)
  core and strength2 2:00:00
  riding2 1:00:00
  orienteering1 38:11 3.29(11:36) 5.3(7:12)
  Total8 9:11:10 40.86 65.75

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

9 AM

running 1:38:00 [3] 17.02 km (5:45 / km)

Long run with Malin and Lachy along the first stage of Sörmlandsleden (mostly small forest trails with some bigger ones thrown in), through Hammarby Sjöstad across to Södermalm and along to Tantolunden to Hornstull for a feed. Beautiful day and a really nice run! Felt quite good for the whole thing.

Saturday Sep 24, 2016 #

11 AM

running warm up/down 21:46 [2] 3.5 km (6:13 / km)

Legs felt fairly ruined while warming up from yesterdays strength and even more ruined when warming down.

orienteering 38:11 [3] 5.3 km (7:12 / km)

Easy orienteering. Quite messy but some good things to take away from it. Just took it easy running wise. Really enjoyed just being out in the forest and for a fair bit of it no one was really around me apart from a couple of people far in the distance which was really nice. There was somehow still tracking there from 25-manna last year.

Friday Sep 23, 2016 #

11 AM

core and strength 1:00:00 [1]

riding 30:00 [2]

Thursday Sep 22, 2016 #

6 PM

running warm up/down 28:07 [2] 4.78 km (5:53 / km)

Warm up & drills

running warm up/down 12:26 [2] 1.88 km (6:37 / km)

Warm down

running intervals 40:41 [5] 8.36 km (4:52 / km)

6x 400, 300, 200, 100 w. 100 jog rec. 2mins rest betweens sets. Felt pretty good. Pretty happy with the session.. Definitely getting more consistent times/distances in sessions. Did it all basically by myself even though there were about 30 people there.. Had 2 guys with me for 4 sets and then they bailed saying they were trying to break me and fake being fresh but gave up. Really enjoyed it :)
1.22, 59, 40, 23
1.18, 55, 39, 22
1.17, 58, 39, 21
1.17, 55, 38, 23
1.18, 58, 38, 24
1.21, 59, 39, 23

Wednesday Sep 21, 2016 #

8 AM

running 41:16 [2] 7.0 km (5:54 / km)

Very easy. Legs still had the satisfying post working hard feeling when I woke up this morning. They felt gradually better as the run went on. Have discovered that the morning is the best time to train in this area...

Tuesday Sep 20, 2016 #

6 PM

running warm up/down 40:23 [2] 6.91 km (5:51 / km)

Warm up, down and easy recovery (90secs) between efforts

running tempo 30:00 [4] 7.48 km (4:01 / km)

15 (4.01), 10 (4.05), 5 (3.53). The second one had quite a few up hills in it, was on 4.01 until I hit a hill at about 8 mins and tried to keep the pace but the hill went on for too long and won. 2nd one also felt quite uncomfortable because I was wearing my jacket around my waist which I'd stashed in the forest after my warm up, my arms kept hitting it. Enjoyed this. Positive.

Monday Sep 19, 2016 #

10 AM

core and strength 1:00:00 [1]

riding 30:00 [2]

7 PM

running 20:20 [2] 3.52 km (5:47 / km)

Easy explore in the other direction. The further you get away from the train station... the nicer it is..

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