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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Trail running32 22:57:00 136.52(10:05) 219.7(6:16) 1390
  Orienteering10 10:12:00 49.4(12:23) 79.5(7:42) 1772
  Strength6 1:22:00 0.62 1.0
  Swimming1 15:00
  Cycling1 15:00 3.11(4:50) 5.0(3:00)
  Running1 12:00 1.12(10:44) 1.8(6:40)
  Total38 35:13:00 190.76 307.0 3162

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Monday Jun 30, 2014 #

Trail running 32:00 [2] 4.7 km (6:49 / km) +60m 6:24 / km

Strength 10:00 [2]

Sunday Jun 29, 2014 #

Trail running 2:25:00 [4] 24.0 km (6:03 / km) +360m 5:37 / km
ahr:164 max:182

Stockholm Challenge Trail, that is a 21km trail run in Nacka reservat including short warm up and warm down. Fab course in beautiful terrain, mostly just small footpaths. In other words perfect for orienteers! I missed the entry so it was just a training run for me outside of the race, but still, I would have been 3rd woman with a time 1h51min, 4min down from the winner. After the race I jogged back to Hammarbybacken and ran it one more time :) Good day!

Saturday Jun 28, 2014 #

Trail running 1:28:00 [2] 15.3 km (5:45 / km) +140m 5:30 / km
ahr:141 max:174

easy run on footpaths including 10x100m sprints

Friday Jun 27, 2014 #

Trail running hills 46:00 [4] 6.0 km (7:40 / km) +133m 6:54 / km
ahr:142 max:170

warm up + 10x45sec hill reps on small forest path with 60-75sec recoveries + 8x15sec with 45sec recoveries + warm down including a few sets of jumps

Thursday Jun 26, 2014 #

7 AM

Trail running 27:00 [2] 4.6 km (5:52 / km)

morning run. awful to wake up early but fantastic once I got out! should do it more often...
11 AM

Trail running intervals 1:11:00 [4] 14.0 km (5:04 / km) +80m 4:56 / km
ahr:150 max:180

warm up + 5x1600m/3min + 5x100m/40sec intervals on gravel and footpaths + warm down. mile splits 6:52, 6:55, 6:41, 6:43, 6:50. hundreds faster. felt okay :)
5 PM

Cycling 15:00 [1] 5.0 km (3:00 / km)

tested Forme but surprise surprise it didn't work :( At least I got it to a bike shop to get fixed...

Trail running 40:00 [1] 4.0 km (10:00 / km)

didn't want to run and couldn't bike, so went for a walk in instead

Tuesday Jun 24, 2014 #

Trail running 50:00 [2] 8.2 km (6:06 / km)

back was really bad after gardening and jumps yesterday. had to skip intervals today. also finding it hard to train properly now that WOC is off the scheme... slightly depressed :(

Monday Jun 23, 2014 #

Trail running 48:00 [2] 6.5 km (7:23 / km) +80m 6:57 / km

easy run on small footpaths, including some jumps (vuoroloikkia, pohjehyppyjä, jännehyppyjä) and short hill reps at the end. rest of the day gardening...

Sunday Jun 22, 2014 #

Trail running 35:00 [2] 5.7 km (6:08 / km) +40m 5:56 / km

Strength (core) 15:00 [2]

also whole day out gardening and washing terrace. exhausted.

Saturday Jun 21, 2014 #

Trail running intervals 1:33:00 [4] 17.3 km (5:23 / km) +95m 5:14 / km

4x2km+1x1.5km+4x200m intervals on gravel and footpaths. 8:30, 8:39, 8:44, 8:40, 6:30. I've been mad tired the whole week and this was first harder session. didn't push too hard but took it pretty gently. rest of the day gardening, which was hard work too...

Friday Jun 20, 2014 #

Orienteering 1:20:00 [2] 9.3 km (8:36 / km) +151m 7:57 / km
ahr:139 max:161

O training in Törnskog. Beautiful! Really nice forest and very runnable. I just love these Stockholm terrains!

Thursday Jun 19, 2014 #

Note
(rest day)

not feeling 100%...all the week I've been feeling a bit flush and extremely tired. a long run yesterday seemed to be too much...lots to do in the house and garden and not enough sleep. might be a combination of everything.

Wednesday Jun 18, 2014 #

Trail running 1:30:00 [2] 15.3 km (5:53 / km) +152m 5:36 / km

long run along the paths around Norrviken including 5x1min+5x20sec sprints at the end. ran to the south side of the lake but wasn't sure how long it would take to run around it, so I returned home the same way.

Tuesday Jun 17, 2014 #

9 AM

Trail running 15:00 [2] 2.2 km (6:49 / km)

morning run. then a lot of unpacking...
8 PM

Trail running 45:00 [2] 7.2 km (6:15 / km)

easy evening run. not time or energy for real training. still tired from the weekend and the move. removal boxes everywhere and can't find anything. spent the whole day unpacking staff. feels like it's never going to end...

Monday Jun 16, 2014 #

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

easy evening run after the move. pretty dead.

Sunday Jun 15, 2014 #

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 1:48:00 [3] 12.6 km (8:34 / km) +120m 8:11 / km
ahr:150 max:169

2nd leg in a team called HappyOrNot... really good fun and great experience but a bit irritating that it was so crowded and slow all the way. would have been more fun if I had been able to run my own pace. anyway, it went surprisingly easy and was over before I noticed (or remembered to take my energy gels). overtook some 400 guys on my leg :)

Saturday Jun 14, 2014 #

9 AM

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

morning run
4 PM

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)

Orienteering 35:00 [5] 5.5 km (6:22 / km) +100m 5:50 / km
ahr:180 max:188

2nd leg in Venla. tried to get rid of the others early on and made a stupid route choice to first control (+30sec) but after that really good, controlled run. others ran well too and we got to celebrate a greeeat second place after Pan Århus! :D
Results: http://results.jukola.com/tulokset/fi/j2014_ve/
GPS-tracking: http://www.tulospalvelu.fi/gps/

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

Friday Jun 13, 2014 #

Orienteering 36:00 [2] 4.5 km (8:00 / km) +100m 7:12 / km

drive to Kuopio and Jukola model event. ihan jumissa.

Thursday Jun 12, 2014 #

Trail running 32:00 [2] 5.0 km (6:24 / km)

easy evening jog with Jenni. had thought of doing hill reps or intervals but couldn't because the whole day was so booked up. travelled from Turku early in the morning and then went to see both grannies before meeting up with Jenni. also went to see Tuuli, Tuomas and Elisa in the evening.

Wednesday Jun 11, 2014 #

Trail running warm up/down 12:00 [2] 1.5 km (8:00 / km) +30m 7:16 / km

Orienteering 46:00 [3] 6.2 km (7:25 / km) +30m 7:15 / km
ahr:156 max:174

middle distance training in Hirvensalo. firmaliiga event from monday. ok terrain but fairly poor map. went alright tho. fairly simple course.

Trail running warm up/down 40:00 [2] 5.0 km (8:00 / km) +30m 7:46 / km

Tuesday Jun 10, 2014 #

11 AM

Trail running hills 1:00:00 [3] 8.0 km (7:30 / km) +60m 7:14 / km
ahr:139 max:173

easy run in forest and forest paths including fartlek on hills 16’’/25’’/21’’/35’’/84’’/25’’/30’’/11’’/30’’/30’’/12’’/32’’ . still cautiously but back seems a bit better now..

Strength (jumps) 12:00 [3] 1.0 km (12:00 / km)
ahr:151 max:164

selkä vihdoin parempi joten tein 3 settiä vuoroloikkia, vuorokinkkaa, jänisloikkia, borzoveja, jännehyppyjä ja pohjehyppyjä. katsotaan tilanne huomenna uudestaan...

Strength (core) 10:00 [2]

6 PM

Trail running 32:00 [2] 6.0 km (5:20 / km)

easy evening jog

Monday Jun 9, 2014 #

Trail running 35:00 [2] 5.0 km (7:00 / km) +50m 6:40 / km
(injured)

travel to Turku by bus and then drive to our summer cottage in the archipelago. easy evening jog in the isle. mostly just small paths and terrain. back seems better.

Strength (core) 10:00 [2]

Sunday Jun 8, 2014 #

8 AM

Trail running 13:00 [2] 1.8 km (7:13 / km)
(injured)

morning run with some gentle drills and stretching of my back.
11 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 1:22:00 [4] 11.0 km (7:27 / km) +300m 6:34 / km

WC long Kongsberg. Not a good one. Back was bad and affected my running, terrain was too tough, and also poor technical performance with 3x1min mistakes early on (controls 1, 3, 5). 18th. Had hoped for better...
WinsSplits: http://obasen.orientering.se/winsplits/online/no/d...
Tracking: http://www.tulospalvelu.fi/gps/20140608WClW/

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

Saturday Jun 7, 2014 #

8 AM

Trail running 15:00 [2] 2.5 km (6:00 / km)
(injured)

morning run and drills. back slightly better after the massage.
11 AM

Orienteering 40:00 [2] 4.3 km (9:18 / km) +101m 8:19 / km

easy O-training + 6x100m sprints. back is pain in the ass in terrain. damn. can't run :(

Friday Jun 6, 2014 #

Orienteering 56:00 [2] 6.1 km (9:11 / km) +200m 7:53 / km
(injured)

model event. back horrible again after the travel. Olli massaged it hard this afternoon. I hope it will help...

Thursday Jun 5, 2014 #

Trail running (fartlek) 57:00 [4] 10.7 km (5:20 / km) +80m 5:08 / km
ahr:154 max:178 (injured)

fartlek 1-2-3-4-3-2-1 on forest trails including 3x10sec sprints at the end. back still pretty bad so I took it quite cautiously all the way.

Strength (core) 10:00 [1]

Wednesday Jun 4, 2014 #

7 AM

Trail running 27:00 [2] 4.6 km (5:52 / km)
(injured)

easy morning run. back is killing me!

Strength (core) 15:00 [1]

5 PM

Swimming 15:00 [2]

short swim and 1h massage for the back

Tuesday Jun 3, 2014 #

8 AM

Running 12:00 [2] 1.8 km (6:40 / km)
(injured)

had to do a morning run before the travel. back is not good.

Monday Jun 2, 2014 #

8 AM

Trail running 18:00 [2] 2.5 km (7:12 / km)
(injured)

morning run. back still pretty much locked up.
10 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 1:30:00 [4] 14.0 km (6:26 / km) +470m 5:30 / km

WOC test race long. Back wasn't much better than yesterday and running was painful. Still, could have been in top3 if I hadn't done mistakes early in the course (1min on control 3 and 1,5min on 6). Again 4th Finn and 6th overall. Not bad but not what I wanted. Argh...
WInSplits: http://obasen.orientering.se/winsplits/online/en/d...
GPS-tracking: http://www.tulospalvelu.fi/gps/20140602itawreW/

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

Sunday Jun 1, 2014 #

7 AM

Trail running 21:00 [2] 3.1 km (6:46 / km)
(injured)

morning run with some light drills and a lot of stretching and workout with my back before and after the run. it's nearly as bad as it was before the massage yesterday. not sure if I can run today...
10 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 39:00 [4] 6.0 km (6:30 / km) +200m 5:34 / km

WOC middle test race. Back hold me back and couldn't run full speed but orienteered well. 4th Finn after Minna, Saila and Venla, 6th overall. I really hope that my back will be better tomorrow...
Results: http://www.oribruni.it/results.aspx?nomedb=2014060...
RouteGadget: http://www.tulospalvelu.fi/gps/20140601itawreWE/

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)

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