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Attackpoint - performance and training tools for orienteering athletes

Training Log: Cat T

In the last 7 days:

activity # timemileskm+m
  Running - easy11 7:32:00
  Orienteering - easy2 1:09:00
  Orienteering - hard2 1:07:00
  Orienteering - medium1 40:00
  Running - hard1 31:00
  S&C 2 30:00
  Total13 11:29:00
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MoTuWeThFrSaSu

Sunday Oct 22 #

1 PM

Running - easy 44:00 [2]
shoes: Saucony Kinvara - July 2017

Last day of my off-season! Training hasnt looked too much different to normal but now i'll be having a bit more focus on sessions, maybe a bit less volume to begin with to accommodate that. And that was the last weekend of partying! Hope to benefit from a bit better quality rest for the next few weeks :-D

Easy round hökarängen and friends. Quite functional following the trip home from Halikko but legs are v tired.

Saturday Oct 21 #

11 AM

Orienteering - hard 35:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Dog Tailor ran Halikko leg 2. Arrived really early and it was really cold, thick frost on. At least the sun was out, which helped a bit later and the temperature eventually crept the right side of freezing.

Ages since i ran a parallel leg (running with Josh and John here) and i don't think i prepared so well, could tell i wasnt used to it and i was running without complete plans for a lot of it. so a few small misses, a bigger one on the penultimate when i was running too much in Josh's slipstream (really the worst idea to run with a teammate on this kind of leg when it's pretty much guaranteed they're not on your gaffle).

really enjoyed the head to head running! going okay, lungs seemed fine. the worst thing for me was the deep ditches in the (many) marshes, ended up almost entirely submerged at one point, not great in those temperatures... managed not to let it get to me for this leg but i think it took its toll later on...

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 XTalon 212 April 2017

for the day
1 PM

Orienteering - hard race 32:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Change of clothes and a bit (not enough?) food before going back out for leg 14. thought i might be okay but i had been getting a bit cold despite my best efforts and about 20m from the start i was waist deep in another ditch. this time i could almost feel the energy leave me and not sure i ever recovered during the race! running not too bad for the second effort but orienteering like i was cold, tired and hungry. didnt do a good job at all, especially the weak link compass work, and had to be swept back up by the runners i was trying to run away from a few times. managed to at least avoid brainfarting into the last control and got into the changeover ahead. not winning any prizes for orienteering finesse but maybe a combatative jersey?

brill weekend, great fun to do some good relay practice and lots of good chat with the team.

Friday Oct 20 #

12 PM

Running - easy 41:00 [2]
shoes: Saucony Kinvara - July 2017

Easy run by the lake, then strides. Half up, half down. Lungs rattling away.

Thursday Oct 19 #

8 AM

Running - easy 57:00 [2]
shoes: Saucony Kinvara - July 2017

trångsund-ågesta with drills along the way, mostly on some of the uphills. amazing morning with bright sun and clearing mist, frost made it slow going on the boards by the lake and a bit chilly.

massive glutes doms for some reason.
3 PM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Longer legs in Svartvik and Mörtsjön, as intervals but not pushing crazy hard when theres a whole lot of Halikko to get through this weekend. then a control pick at easier pace back throgh svartvik. actually it was the pick that was most problematic - bit tired by then, felt odd to slow down and suddenly have time to overthink every control.

Go to Mörtsjön if you want to be tough.

Orienteering - easy 18:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 XTalon 212 April 2017

bumped into Dima who was out picking mushrooms

Wednesday Oct 18 #

11 AM

Running - easy 1:05:00 [2]
shoes: Saucony Kinvara - July 2017

Filling in coaching an extra group. Plus ran extra beforehand but not so quickly - a bit tired but also my podcast was debilitatingly funny, could hardly move!
4 PM

Running - easy 42:00 [1]
shoes: Saucony Kinvara - July 2017

Out to catch the last light, at an evening stroll pace. Hökarängen stopping for core stuff at the outdoor gyms.

S&C 15:00 [1]

Top afternoon nap too today.

Tuesday Oct 17 #

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara - July 2017

small pre breakfast
5 PM

Running - hard 31:00 [4]
shoes: Saucony Kinvara - July 2017

8km threshold with Spårvägens, so cool to run this with a group. must be the most fun session, not hard enough to really hurt but quick enough to feel useful. there were some optional 1-minute intervals afterwards but i'm still coughing a bit much to work my lungs to max. hopefully just a couple more days til i'm fully operational.

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara - July 2017

Monday Oct 16 #

9 AM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - July 2017

Pre breakfast Ågesta. Feeling a bit more normal now, lungs slowly clearing. stopped for 3 sets of strides.
3 PM

Orienteering - easy 51:00 [2]
shoes: Inov-8 XTalon 212 April 2017

easy pace compass training in Svartvik.

keep hearing tales of red suns and other apocalyptic weather but sthlm is bright, blue sky and quite warm with peak autumn colours in the trees. perfect day!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 XTalon 212 April 2017

7 PM

S&C 15:00 [1]

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