Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
Trail running	25	15:27:43	94.34	(9:50)	151.82	(6:07)	1448
Orienteering	11	10:22:00	51.77	(12:01)	83.32	(7:28)	2130
Running	5	2:41:00	17.6	(9:09)	28.33	(5:41)
Strength	5	2:10:00
Cycling	3	1:56:00	26.66	(4:21)	42.9	(2:42)	345
Swimming	2	36:00	1.12	(32:11)	1.8	(20:00)
Total	36	33:12:43	191.49		308.17		3923

2:35

0:00

» now

Wednesday Sep 30, 2015 #

Running warm up/down 18:00 [2] 2.8 km (6:26 / km)

Running intervals 18:00 [4] 3.5 km (5:09 / km)
ahr:162 max:181

4x800m intervals with 2min recoveries. calves and hamstrings still sore from Lidingöloppet so I took it relatively easy. tried to run at even 3:00 pace. splits were 2:58, 2:59, 3:00, 3:01. you got to start somewhere...

Running warm up/down 18:00 [2] 2.9 km (6:12 / km)

Strength (core) 10:00 [1]

Tuesday Sep 29, 2015 #

9 AM

Trail running 39:00 [2] 7.2 km (5:25 / km) +45m 5:15 / km

easy trail run. calves still very sore from Llidingöloppet.

Monday Sep 28, 2015 #

Cycling warm up/down 18:00 [2] 7.0 km (2:34 / km) +46m 2:29 / km

cycling to gym

Swimming 30:00 [2] 1.5 km (20:00 / km)

Cycling warm up/down 18:00 [2] 5.5 km (3:16 / km) +45m 3:09 / km

Sunday Sep 27, 2015 #

10 AM

Cycling 1:10:00 [2] 27.4 km (2:33 / km) +224m 2:27 / km
ahr:114 max:136

easy spin to shake off my aching legs. calves are worst but cycling was ok.

Saturday Sep 26, 2015 #

12 PM

Trail running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Trail running 2:20:43 [5] 30.0 km (4:41 / km) +457m 4:22 / km

Lidingöloppet 2:20:43. PB. First 15km was great and I was feeling relatively good but then my legs couldn't bare much more. Pace dropped dramatically already on the way from Elfvik to Grönsta and all I could think of was quitting. Seriously doubtful whether I could take myself round the last 10km but bravely continued anyway. Abborbacken totally killed me this time and Karins backe was a real nightmare. Don't understand how I did it but somehow I managed to push myself through the pain and finish whole 7 seconds faster than last year! Really surprised to do that! One time I'm going to race that last loop too...I still believe 2:15 finish time is in my reach if I train for that. This time I just didn't have enough long runs or kilometers in my legs. Splits 5km 22:03, 10km 43:44, 15km 1:07:31, 20km 1:31:55, 25km 1:57:51.
Results: http://www.lidingoloppet.se/sv/ResultatLL/Lordag/#...

Friday Sep 25, 2015 #

Trail running 30:00 [2] 5.0 km (6:00 / km) +45m 5:44 / km

easy run with drills and 6x100m strides

Thursday Sep 24, 2015 #

11 AM

Running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Running intervals 29:00 [4] 6.0 km (4:50 / km)
ahr:158 max:170

easy 15x200m intervals (42-45'') with 200m jog recoveries (65-75''). surprisingly easy!

Running warm up/down 6:00 [1] 1.03 km (5:50 / km)

12 PM

Strength 30:00 [2]

relatively easy strength session at gym including calf raises 3x15, eccentric calf raises 3x15, one-leg calf raises 3x10, calf raises with weights 3x15x20kg, one-leg calf raises with weights 3x10x20kg, squats 3x20x20kg, one-leg squats 2x10x20kg, lunges 2x20x20kg, leg press 3x20x90kg, calf press 3x10x70kg, back extensions 3x20, back exercises 3x20, hamstring exercises with a swiss ball 3x10, crunches 3x20, plank, transverse abdominals, push-ups, side lifts, side plank

Swimming warm up/down 6:00 [1] 0.3 km (20:00 / km)

warm down in the pool after gym. twisted my ankle a little in the weekend and it wasn't too thrilled about swimming so I cut it short.

Wednesday Sep 23, 2015 #

Trail running 1:14:00 [3] 11.41 km (6:29 / km) +137m 6:07 / km
ahr:149 max:169

5km steady run on trails / in terrain. ran night trail run course from last year and tried to run 5km of it on steady pace but the fact that it was awfully muddy and wet everywhere and some parts straight through terrain made it impossible to run at steady pace. 4:15 road pace equalled everything between 5min/km and 8min/km... good fun anyway! :)

Tuesday Sep 22, 2015 #

Trail running 35:00 [2] 5.4 km (6:29 / km) +46m 6:13 / km

easy run. still tired from the weekend and not ready to train yet.

Monday Sep 21, 2015 #

Note
(rest day)

Sunday Sep 20, 2015 #

7 AM

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

morning run with drills and strides and a bit of stretching

9 AM

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

Orienteering 45:00 [5] 7.2 km (6:15 / km) +204m 5:28 / km
ahr:177 max:184

Swedish Champs relay. We won, we won, we won!! :D I ran the first leg. Very nervous before the start but did my best. Solid run with no mistakes, changed 5th just 19'' behind Ingjerd Myhre from Järla. Cat ran 2nd and took us to the lead, but Järla was just a second behind us. Annika kept her head calm and brought us a long-waited victory. Such a happy day! :)
Results: http://eventor.orientering.se/Events/ResultList?ev...

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

Saturday Sep 19, 2015 #

9 AM

Running 12:00 [1] 2.0 km (6:00 / km)

morning run

2 PM

Trail running warm up/down 20:00 [2] 2.5 km (8:00 / km)

Orienteering 39:00 [5] 5.42 km (7:12 / km) +144m 6:21 / km
ahr:176 max:189

Swedish Champs middle final. Good start but then some hesitation on the second and third, and a small wobble on the fifth, but holding it somewhat together until half way of the long leg to 7. Climbed up at the end of the cliff but missed a smaller crag there and thought that I was further from the line. Took a while to relocate and did an unnecessary turn there. Lost about a minute on that leg. The rest was fine except the first control after after arena passage (12) where I lost about 30sec. Annika Gustafsson caught me by 2min after the long leg (7) but I managed to stay ahead most of the remaining course. She finished 5th, I was 12th - just 7sec from 10th place!
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

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

Friday Sep 18, 2015 #

10 AM

Trail running warm up/down 20:00 [2] 2.6 km (7:42 / km) +70m 6:47 / km

Orienteering 33:00 [5] 4.5 km (7:20 / km) +114m 6:31 / km
ahr:178 max:189

Swedish Champs middle qualification. Good run, no mistakes. Running felt pretty good too. Difficult and challenging terrain, happy to do well. 2nd in my heat :)
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

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

Thursday Sep 17, 2015 #

11 AM

Trail running 33:00 [2] 5.2 km (6:21 / km) +50m 6:03 / km

easy trail run including 5min drills and 6x100m strides. feeling relatively fresh! :)

Wednesday Sep 16, 2015 #

Orienteering 1:00:00 [2] 6.5 km (9:14 / km) +160m 8:13 / km
ahr:139 max:157

O-training Törnskogen. Had thought of running intervals but legs felt too heavy for that so I just took it easy. 3x15sec sprints at the end.

Tuesday Sep 15, 2015 #

Trail running 31:00 [2] 5.3 km (5:51 / km) +66m 5:30 / km

easy run. still tired from the weekend..

Strength 10:00 [2]

Monday Sep 14, 2015 #

Note
(rest day)

Sunday Sep 13, 2015 #

7 AM

Trail running 10:00 [1] 1.4 km (7:09 / km)

morning run & drills & stretching. it's been a while since I did something like this...

10 AM

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 1:33:00 [5] 14.4 km (6:28 / km) +380m 5:42 / km

Swedish Champs long final, Muskö. 12th. Very tired run but happy that I fought it through all the way and didn't let the negative thoughts affect me. Got really bad start to the race: missed the first control about half a minute, made an idiotic route choice to the second (+3min), and missed the third about a minute. After that I pulled myself together and turned it to quite a decent performance. Helena was in her own class today but I wasn't awfully far behind other medalists. Very happy with a top15 result :)
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
GPS-tracking: https://www.tulospalvelu.fi/gps/SMlangD21/?v=m3

5 PM

Trail running warm up/down 20:00 [1] 3.3 km (6:04 / km) +40m 5:43 / km

evening jog

Saturday Sep 12, 2015 #

10 AM

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

Trail running 57:00 [5] 8.9 km (6:24 / km) +164m 5:52 / km
ahr:177 max:188

SM-lång kval, Muskö. Småmissar på 3 kontroller (1, 5, 8) och mindre bra vägval till 6:an. Så fick springa lite fortare mot slutet men stabilt ändå till final.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

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

9 PM

Cycling 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km

had to help Sami to get his bike home from the station... not too happy about it but kind of nice to shake off my legs a little. too tired for an evening jog anyway..

Friday Sep 11, 2015 #

Trail running 32:00 [2] 5.2 km (6:09 / km) +50m 5:52 / km

easy run including drills and strides

Thursday Sep 10, 2015 #

Trail running 26:00 [2] 4.0 km (6:30 / km) +53m 6:06 / km

easy run including drills and 6x100m strides

Orienteering 44:00 [3] 5.2 km (8:28 / km) +144m 7:26 / km
ahr:150 max:164

Attunda's training in Törnskogen. Mostly easy but some legs slightly faster. Not too springy feeling in the legs so I kept it short. I hope it will be better in the weekend...

Wednesday Sep 9, 2015 #

Trail running 44:00 [1] 6.5 km (6:46 / km) +69m 6:26 / km
(injured)

easy trail run. really tired.

Strength (core) 15:00 [2]

Tuesday Sep 8, 2015 #

11 AM

Orienteering 50:00 [2] 7.0 km (7:09 / km) +118m 6:35 / km
(injured)

easy run through some naturpasset controls. feeling pretty good. can still feel the knee and ankle but clear progression..

6 PM

Trail running warm up/down 12:00 [2] 1.8 km (6:40 / km) +30m 6:09 / km

Orienteering intervals 30:00 [4] 4.6 km (6:31 / km) +66m 6:05 / km
ahr:175 max:185

O intervals Nåsten 4 x 1,2km 6:36, 7:13, 7:05, 6:30. Knee better and able to even push a little.. Kept it short & sharp.

Trail running warm up/down 14:00 [1] 2.3 km (6:05 / km) +24m 5:47 / km

Monday Sep 7, 2015 #

10 AM

Trail running 24:00 [1] 3.7 km (6:29 / km) +32m 6:13 / km
(injured)

easy jog to shake off my legs. knee hurting a bit and also right ankle. did I mention that I sprained it yesterday?

Sunday Sep 6, 2015 #

Trail running 15:00 [2] 3.0 km (5:00 / km)
(injured)

Orienteering 1:30:00 [4] 12.0 km (7:30 / km) +400m 6:26 / km

Finnish Champs final. Orienteered well, except number 16, but couldn't really run. Knee probably even worse than yesterday and I had to run very cautiously. Rainy weather made it even harder to balance and avoid rotation. I was far down on the result list. Most certainly my worst result ever. Well, I hope my knee gets better and that I'll be able to compete in a week...
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...

Trail running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Saturday Sep 5, 2015 #

Trail running warm up/down 15:00 [2] 2.1 km (7:09 / km)
(injured)

Orienteering 51:00 [4] 7.1 km (7:11 / km) +234m 6:10 / km
ahr:180 max:192

Finnish Champs long distance qualification. Knee still hurting and had to take it carefully on the steep slopes. Bad route choice to number 4 (+2,5min) and a bigger mistake on number 7 (+2min), otherwise pretty smooth.
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...
Splits: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...

Trail running 10:00 [1] 1.0 km (10:00 / km)

Friday Sep 4, 2015 #

Trail running 24:00 [2] 3.6 km (6:40 / km) +32m 6:23 / km
(injured)

easy run including drills and 6x20sec strides. didn't go too well, knee is still hurting a lot!

Thursday Sep 3, 2015 #

6 PM

Trail running 45:00 [1] 5.5 km (8:11 / km)
(injured)

brisk walk / slow jog with Sami. knee still hurts a lot!

Wednesday Sep 2, 2015 #

11 AM

Trail running 24:00 [2] 4.01 km (5:59 / km) +38m 5:43 / km

easy run and drills

6 PM

Trail running warm up/down 10:00 [1] 1.4 km (7:09 / km)

Orienteering intervals 22:00 [4] 3.3 km (6:40 / km) +60m 6:07 / km
ahr:175 max:183

O-intervals in Fiby with Kajsa and a bunch of guys. Pretty good flow and pace but had to stop after three reps to collect the controls. Still feeling good at this stage.

Orienteering 1:05:00 [2] 6.1 km (10:39 / km) +106m 9:48 / km

Collecting controls. First it went well but then it got dark and I missed a few of them (just skipped over and had to go back) and then it got really dark and I fall down and hit my knee pretty badly. Then I wasn't able to run anymore and got scared whether I would make it back to car before it got totally dark...It almost did. Such a nightmare! Got home and found out that my knee is pretty bad...

Tuesday Sep 1, 2015 #

5 PM

Running 30:00 [2] 5.4 km (5:33 / km)

Strength 1:05:00 [2]

eccentric calf raises 3x15
eccentric one-leg calf raises 2x3x15
calf raises with weights 3x15x30-40kg
hops on a step board (both legs simultaneously) 3x10
box jumps up x5, box jumps down 5x
box jumps up-down-up-down 5x
vuorohyppelyt steppilaudalla 3x30sec
lunges backward, forward, sidewards 3x20x20kg
squats 3x15x40kg, 50kg, 60kg
leg press 3x15x99kg
calves on leg press 3x10x99kg
squats on wobble 2x3x10
leg curl 3x15x40kg
hamstrings 3x10x30kg
adduction 3x15x45kg
abduction 3x14x45kg
core exercises

« Earlier | Later »