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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Running21 14:53:00 93.95(9:30) 151.2(5:54) 759
  Orienteering7 8:54:00 48.86(10:56) 78.63(6:47) 932
  Trail running11 6:35:00 38.29(10:19) 61.62(6:25) 546
  Skiing4 5:54:00 43.56(8:08) 70.1(5:03) 742
  Strength6 2:30:00
  Cycling1 45:00 12.43(3:37) 20.0(2:15)
  Cross training1 15:00
  Swimming1 15:00
  Total38 40:01:00 237.08 381.55 2979
averages - sleep:8.8

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Saturday Feb 28, 2015 #

7 AM

Running 20:00 [2] 3.0 km (6:40 / km)

morning run
10 AM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 36:00 [4] 5.0 km (7:12 / km) +140m 6:19 / km
ahr:173 max:182

Kvarner Bay Challenge day 1. Really fun and tricky middle distance, loved it! Some small mistakes but nothing big, quite good flow in orienteering. Physically a struggle, not feeling 100% well yet, but good enough to run. Bettan won, I was 2nd about a minute behind. Good start. Results: http://www.orienteeringonline.net/Results.aspx?Com...

Trail running warm up/down 16:00 [2] 2.52 km (6:21 / km)

5 PM

Trail running 1:04:00 [3] 10.2 km (6:16 / km) +150m 5:51 / km

progressive evening run on stony small paths with the guys. a bit too fast...

Strength (core) 15:00 [1]

Friday Feb 27, 2015 #

Note

flight to Venedig and then drive to Cres island in Croatia

Thursday Feb 26, 2015 #

10 AM

Trail running 34:00 [3] 5.4 km (6:18 / km) +35m 6:06 / km
ahr:147 max:175

easy run including drills and 8x30sec reps. good feeling in legs and in general but throat still a bit dry and sore.

Wednesday Feb 25, 2015 #

Running 46:00 [2] 8.0 km (5:45 / km) +80m 5:29 / km

easy run. feeling generally a bit better but not ready to train yet. legs and glutes very sore from the strength session.

Strength (core) 10:00 [2]

Tuesday Feb 24, 2015 #

Trail running 40:00 [2] 5.5 km (7:16 / km) +85m 6:45 / km

easy trail run in Runby forest before gym. feeling ok but weak. sore throat was back in the evening.

Strength 40:00 [3]

strength session mainly for legs but also core and arms between the sets. started easy but got up to heavy weights. 10-20 reps. leg curls (25-30-35-40kg), leg extensions (30-35-40-45kg), glutes (35-40-45-50kg), lunges (4x20x20kg), squats (4x20x20kg), heel raises (4x20x20kg), leg press (70-80-85-90kg). felt very weak.

Monday Feb 23, 2015 #

Running 41:00 [1] 7.0 km (5:51 / km)

easy run. feeling somewhat better but still a bit sore throat. took it very easy.

Sunday Feb 22, 2015 #

Note
slept:9.0 (sick)

Saturday Feb 21, 2015 #

Note
slept:9.0 (sick)

Friday Feb 20, 2015 #

Note
slept:9.0 (sick)

Thursday Feb 19, 2015 #

Note
slept:9.0 (sick)

caught a bit of cold on the way back from Portugal. rested the whole day.

Wednesday Feb 18, 2015 #

7 AM

Running 25:00 [2] 4.0 km (6:15 / km)

morning run on the beach. then travel to Lisbon and flight to Stockholm.

Tuesday Feb 17, 2015 #

7 AM

Running 10:00 [2] 1.5 km (6:40 / km)

morning run
9 AM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 1:29:00 [3] 13.8 km (6:27 / km) +150m 6:07 / km
ahr:165 max:181

POM 4 chase start Dunas de Vagos. started hard but felt really tired, got stuck in the bushes, made mistakes and ran the diamond in wrong order. after that I decided to give up and jogged the rest of the course.
3 PM

Orienteering 47:00 [2] 6.6 km (7:07 / km) +42m 6:54 / km

contour training a la Thierry in Tocha. good fun and good flow in orienteering! :)

Monday Feb 16, 2015 #

7 AM

Running 10:00 [1] 1.5 km (6:40 / km)

morning run
1 PM

Trail running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Orienteering 1:18:00 [5] 13.5 km (5:47 / km) +230m 5:19 / km

POM day 3 WRE long distance, Dunas de Vagos. Kept my head together and did technically pretty decent run with only small mistakes. Running was tough and felt really tired at the end. Finished 8th. Pretty pleased with that. Results: http://eventor.orienteering.org/Events/ResultList?...
6 PM

Running 30:00 [2] 5.0 km (6:00 / km)

easy evening run

Sunday Feb 15, 2015 #

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Orienteering 41:00 [4] 7.1 km (5:46 / km) +105m 5:23 / km
ahr:171 max:179

POM day 2 middle distance. Tried to race today but it was just a big failure. Missed number 1 nearly 2min and number 6 about 2,5min. Some good splits but difficulties to get orienteering and pacing together.

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering 56:00 [2] 7.0 km (8:00 / km) +50m 7:43 / km

control pick training by Thierry in Quiaios. superfun! :) also a good 'stay focused' training. went well until the very last controls were the contours were a bit vague and there was a lot of undergrowth vegetation.

Saturday Feb 14, 2015 #

8 AM

Running 10:00 [2] 1.5 km (6:40 / km)

morning jog
11 AM

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Orienteering 1:17:00 [4] 13.13 km (5:52 / km) +100m 5:39 / km

POM day 1. A bit of off speed and off bearing, otherwise okay. In other words not too focused and shoot a bit off a few times. Difficult to stay focused when not pushing all in. A bit crappy start but good fun anyway. Results: http://arquivo.pom.pt/2015/PreResults/pom2015_prer...

Trail running warm up/down 10:00 [1] 1.6 km (6:15 / km)

6 PM

Running 30:00 [2] 5.0 km (6:00 / km)

Friday Feb 13, 2015 #

Running 32:00 [2] 5.2 km (6:09 / km)

easy run including drills and 4x30'' sprints

Note

travel to Portugal in the evening with Rasa and Annika and a long drive to Quiaios. arrived there around 12am...

Thursday Feb 12, 2015 #

Note

massage 60min

Cross training 15:00 [1]

Swimming 15:00 [1]

Wednesday Feb 11, 2015 #

11 AM

Trail running 50:00 [2] 8.2 km (6:06 / km) +76m 5:50 / km

easy trail run on snowy paths

Tuesday Feb 10, 2015 #

10 AM

Trail running long 1:11:00 [4] 11.1 km (6:24 / km) +100m 6:07 / km
ahr:157 max:179 shoes: Icebug Aurora

20min warm up incl. drills + 6x4min on Grimstaspåret with 2min recoveries + warm down incl. 5x20'' sprints. Splits 3:55, 3:53, 3:47, 3:51, 3:57, 3:52. Snowy conditions, only a small walked track round the loop.
6 PM

Orienteering long 1:50:00 [3] 12.5 km (8:48 / km) +115m 8:25 / km
ahr:156 max:169

tisdagsbana med Kajsa och Karin i djup snö. rätt jobbigt men mysigt.

Monday Feb 9, 2015 #

11 AM

Skiing 1:27:00 [3] 18.7 km (4:39 / km) +245m 4:22 / km
ahr:139 max:168

åkte klassiskt med skate utrustning dvs stakade hela vägen. 30min över aerobisk tröskel. inget fäste eller glid. helt slut!!
6 PM

Running 42:00 [2] 7.0 km (6:00 / km) +98m 5:36 / km

easy evening run with drills. tested Suunto GPS logger. worked pretty well, only 60m difference on the whole distance compared to Garmin. good enough for me.

Strength (circuit) 15:00 [2]

Sunday Feb 8, 2015 #

Running long 1:52:00 [2] 19.1 km (5:52 / km) +150m 5:39 / km

long run around Norrviken. a bit nicer weather than a week ago :) #sunshine #perfectwinterday

Saturday Feb 7, 2015 #

10 AM

Running hills 1:27:00 [3] 13.7 km (6:21 / km) +150m 6:01 / km
ahr:141 max:167

warm up + 10x1min hill reps with 1min recoveries + warm down
6 PM

Running 35:00 [2] 5.8 km (6:02 / km) +39m 5:50 / km

easy evening run

Friday Feb 6, 2015 #

10 AM

Running 56:00 [2] 10.0 km (5:36 / km) +95m 5:21 / km
ahr:134 max:148

easy run in the snow and sun. just a perfect winter day! :)
6 PM

Trail running 35:00 [2] 5.6 km (6:15 / km) +100m 5:44 / km

easy trail running in snow around Smedgärdsspåret

Strength (weights) 50:00 [2]

Thursday Feb 5, 2015 #

10 AM

Running 55:00 [2] 9.8 km (5:37 / km) +84m 5:23 / km
ahr:141 max:164

easy run including some drills and strides. beautiful with all the snow!
6 PM

Running intervals 1:05:00 [4] 12.2 km (5:20 / km) +63m 5:12 / km
ahr:159 max:183

20min warm up including drills + 3x10x40s/20s intervals with 2min recoveries between the sets + 10min warm down. ran intervals with Cat and the guys. pace was a bit too fast for me but able to hang in there as a last man.

Wednesday Feb 4, 2015 #

Skiing long (classic) 2:30:00 [2] 30.2 km (4:58 / km) +307m 4:44 / km
ahr:132 max:156

mycket bättre spår i Bisslinge idag och fin åk. körde alla rundor två gånger plus lite extra. kul! :)

Tuesday Feb 3, 2015 #

10 AM

Running tempo (treadmill) 19:00 [4] 4.0 km (4:45 / km)

progressive tempo run on treadmill with pace increase in every 3min. heart rate monitor not working.

Running (treadmill) 20:00 [4] 3.5 km (5:43 / km)

easy jog including 2x2min at 16km/h and 2x1min at 17min/km
4 PM

Skiing (classic) 59:00 [4] 11.2 km (5:16 / km) +97m 5:03 / km
ahr:148 max:176

xc skiing (classic) in Bisslinge. first 3km warm up 16min, then the same 3km loop fast 12:56 (165), and then 5km easy. plenty of new snow and soft tracks.

Monday Feb 2, 2015 #

11 AM

Skiing (classic) 58:00 [2] 10.0 km (5:48 / km) +93m 5:33 / km
ahr:134 max:155

xc skiing in Bisslinge. lots of new snow and no tracks. did my own track in unbroken snow on the 6k loop but found then a soft track made by other skiers on the 3k loop. tough work.
6 PM

Cycling (spinning) 45:00 [2] 20.0 km (2:15 / km)
ahr:127 max:153

Strength 20:00 [3]

strength & conditioning test

Running (treadmill) 10:00 [2] 1.8 km (5:33 / km)

Sunday Feb 1, 2015 #

Running long 1:53:00 [2] 19.1 km (5:55 / km)
ahr:140 max:168 slept:8.0

ran around Norrviken in sleet and slush. just horrible. one of those days that you really need to force yourself to go out..

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