Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m
Running	11	11:54:55	85.36	(8:22)	137.38	(5:12)	865
Orienteering	9	10:47:00	55.39	(11:41)	89.14	(7:15)	1432
Trail running	13	9:15:00	60.5	(9:10)	97.37	(5:42)	948
Cycling	3	4:43:00	65.93	(4:18)	106.1	(2:40)	831
Strength	4	1:15:00
Total	33	37:54:55	267.18		429.99		4076

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Friday Sep 30, 2016 #

Trail running tempo 1:13:00 [4] 15.0 km (4:52 / km) +140m 4:39 / km

12k m-pace run on gravel. Training on low carbs. Just a cup of coffee in the morning and no breakfast. Not fully recovered from last night's intervals and going training on low carbs was like simulating last 12k of a marathon. Tried to run 4:20-4:30min/km pace but it was more like 4:30-4:40min/km due to low energy level, head wind and climbs.

Cycling (road) 1:09:00 [2] 27.5 km (2:31 / km) +216m 2:25 / km

Friday night bike ride with Sami. Skålhamrarunda.

Thursday Sep 29, 2016 #

10 AM

Trail running 30:00 [2] 5.0 km (6:00 / km) +51m 5:43 / km

easy run shaking off yesterday's travel

5 PM

Running intervals 1:07:00 [4] 12.1 km (5:32 / km)

8x1000m intervals at 3:45-3:50min/km pace with 2min recoveries. Windy but otherwise fine and pace starting to feel easier!

Wednesday Sep 28, 2016 #

Note

Rest day from training but didn't feel like resting otherwise. Up 5am to catch a 6am flight to Helsinki, then a train to Tampere for some meetings and arrangements. Flew back home in the evening. What a day.

Tuesday Sep 27, 2016 #

Trail running 40:00 [2] 7.2 km (5:33 / km) +65m 5:19 / km

Easy run. Still a bit tired from the weekend and not yet ready for a hard workout.

Monday Sep 26, 2016 #

Trail running 33:00 [2] 5.32 km (6:12 / km) +68m 5:50 / km

Easy recovery run to shake off my legs after the long travel

Sunday Sep 25, 2016 #

7 AM

Running 14:00 [2] 2.2 km (6:22 / km) +14m 6:10 / km

morning run in Karlskrona

10 AM

Orienteering 1:23:00 [5] 13.0 km (6:23 / km) +83m 6:11 / km

SM-stafett Bussevik, Karlskrona. Good work on the first loop and on control 10 after 34min of running just 17s behind the leg leader. But I was a bit stressed there and on the way to 11 got confused when I saw girls in front of me punching on a control 200m before mine. I slowed down too early, losing about 30s on the leg and another half a minute due to a longer forking. After that I got more stressed and made another 45s mistake on control 13 just before the second spectator control. On the last loop I got drifted from the line and made an extra twist to the control 16, losing almost a minute there. On control 18 I came spot on but it took me a while to see the flag. So not a catastrophe and overall a stable relay run but still not happy since I could have done much better in the end. I came to changeover 2,5min behind the leg winner Emma Bjessmo. Annika Björk and Annika Billstam did pretty solid runs too and we finished 7th.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Sep 24, 2016 #

Running 20:00 [2] 3.3 km (6:04 / km) +20m 5:53 / km

Easy jogging in Karlskrona testing the taping on my foot with 4x100m strides. Blister is better than yesterday and I decided to run tomorrow.

Friday Sep 23, 2016 #

Orienteering 58:00 [4] 8.2 km (7:04 / km) +101m 6:40 / km

SM-medel kval, Karlskrona. Pretty solid qualification run with two 30-60s mistakes on controls 9 and 15 but otherwise quite good. In some green areas I felt like I lost a lot of time but it was the same for everyone. Running felt fine otherwise but the blister was really painful and I could barely walk after the race. I'm probably going to skip the final even though I was qualified to the A final with a clear margin.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Thursday Sep 22, 2016 #

Trail running 30:00 [2] 5.0 km (6:00 / km) +30m 5:50 / km

Easy run including 5x20s sprints, some explosive strength, uphill jumps, and a few uphill accelerations

Strength (spänst) 10:00 [2]

Wednesday Sep 21, 2016 #

10 AM

Trail running intervals 36:00 [4] 7.03 km (5:07 / km) +48m 4:57 / km

3-2-1-3-2-1 intervals on gravel at 3:50-4:00min/km pace with 1min recoveries between the reps and 3min between the sets. Fairly good feeling but the blister still hurting. Don't know what to do with it!

6 PM

Orienteering 37:00 [2] 5.0 km (7:24 / km) +30m 7:11 / km

Middle distance training in Plantskolan. Sprained my left ankle slightly and having problems with the right foot because of the blister. Phew...

Tuesday Sep 20, 2016 #

11 AM

Trail running 1:02:00 [2] 9.8 km (6:20 / km) +112m 5:59 / km

Easy run on small paths. Legs otherwise fine but the blister in the sole of the foot is pain in the ass.

5 PM

Orienteering 51:00 [2] 6.6 km (7:44 / km) +48m 7:27 / km

Easy O-training Norra Lunsen. Blister in the sole of the right foot still very painful despite my several tries to tape it. Can't imagine running hard with it.

Monday Sep 19, 2016 #

Trail running 31:00 [2] 5.2 km (5:58 / km) +66m 5:36 / km

Easy recovery run. Feeling fine but blister in the sole still very painful.

Sunday Sep 18, 2016 #

Orienteering 2:15:00 [4] 18.6 km (7:15 / km) +485m 6:25 / km

SM-lång final, Blekinge. Not my day. Felt tired right from the beginning and didn't have the power to push on the climbs or over the brushwoods. Also several bad route choices where I got stuck in areas in which you couldn't possibly run. So overall quite a bad run. Felt weak, made several wrong route choices and even poorer executions and then on top of it two big mistakes on controls 7 and 8. On both of them I came spot on to the right place but didn't see the flag and lacked confidence and ended up running up and down the hillside. Very near quitting after control 8 but decided to continue until the arena passage and then fought through also the last loop. Good training both mentally and physically. I really had to fought against negative thoughts for a long time and still finished quite strong. Did I mention the huge blister in the sole of the foot that I got already in the qualification? It hurt all the way!
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/SM-lang-final/D21-A...

Saturday Sep 17, 2016 #

Orienteering 1:33:00 [4] 13.34 km (6:58 / km) +329m 6:12 / km

SM-lång kval, Blekinge. Such a strange feeling to be competing in orienteering again! Terrain surprised me and I got stuck once in an impassable green area losing a lot of time. Also one bigger mistake in a circle in a hillside but otherwise technically fairly good but a bit defensive and slow running. Had hoped for better but made it to the final with a clear margin. Slightly horrified about tomorrow...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/SM-lang-kval/D21-kv...

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

Kvällsjogg med Sara

Friday Sep 16, 2016 #

Trail running 26:00 [2] 4.52 km (5:45 / km) +65m 5:22 / km

Easy jog with Sara in Karlshamn including 5x100m sprints.

Thursday Sep 15, 2016 #

Trail running intervals 1:00:00 [3] 9.4 km (6:23 / km) +80m 6:07 / km

10x45s intervals followed by various sets of uphill jumps (5x20 leaps, 3x10 calf jumps, 3x10 squat jumps, 3x10 rabbit jumps, 3x10 borzov jumps, 3x2x5 one leg leaps) and 5x100m hill sprints.

Strength 10:00 [2]

Wednesday Sep 14, 2016 #

Orienteering 1:10:00 [2] 9.2 km (7:37 / km) +145m 7:03 / km

Easy O-training in Fäboda incl. 5x100m strides. Running in the woods is no walk in a park.

Strength (core) 10:00 [2]

Tuesday Sep 13, 2016 #

9 AM

Orienteering 56:00 [2] 6.1 km (9:11 / km) +120m 8:21 / km

O-training Eksunda. Legs seem fine but just generally tired. Running in terrain tiring.

Monday Sep 12, 2016 #

Trail running 35:00 [2] 5.5 km (6:22 / km) +50m 6:05 / km

Easy recovery run. Legs in brilliant shape after the half marathon. No DOMS whatsoever but general tiredness.

Sunday Sep 11, 2016 #

Note
(rest day)

Saturday Sep 10, 2016 #

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

Running race 1:32:25 [5] 21.22 km (4:21 / km) +142m 4:13 / km

Stockholm half marathon. Very hot day and tough conditions. First 5k nice and easy according to plan (20:30), 10k still in schedule (41:50), then problems with stomach and forced to slow down. Very near quitting but pushed it through and got a prize for the effort! :) Results: http://results.marathon.se/halvmarathon/2016/?cont...

Friday Sep 9, 2016 #

Trail running 36:00 [2] 5.6 km (6:26 / km) +60m 6:06 / km

Easy run incl. drills and 5x100m strides. Not as easy and relaxed as I had hoped for...

Thursday Sep 8, 2016 #

Running tempo 1:26:00 [4] 17.1 km (5:02 / km) +135m 4:50 / km

3x10min at 4:15-4:20min/km pace with 5min jog recoveries + 6x100m sprints. Partly gravel, partly roads.

Cycling 1:08:00 [2] 23.0 km (2:57 / km) +173m 2:51 / km

A bit bumpy road ride on both roads and gravel while exploring some new cycling routes. Hard to know based on the map whether there's pavement or not...

Wednesday Sep 7, 2016 #

Running 1:22:00 [2] 15.0 km (5:28 / km) +140m 5:13 / km

Easy run around Husby including both gravel and roads. Beautiful and sunny. Stomach slightly better.

Tuesday Sep 6, 2016 #

Trail running intervals 1:03:00 [4] 12.8 km (4:55 / km) +113m 4:43 / km

5x1600m intervals on gravel at 4:05-4:15min/km pace with 3min jog recoveries. Stomach was troublesome but otherwise fine. Feeling slightly sick in the morning but better in the afternoon. Balancing on the edge now...

Monday Sep 5, 2016 #

Running 45:00 [2] 8.0 km (5:38 / km)

Easy recovery run from Vilunda towards Rosersberg and back. Found some nice trails! :) Legs in surprisingly good shape but otherwise slightly tired.

Strength 45:00 [3]

Strength at gym: stair running, glutes 3x15x60kg, back extension 3x15x10kg, leg extension 3x15x30kg, shoulder pull 3x15x25kg, leg curl 3x15x30kg, leg lifts 3x15, leg press 3x15x70kg, calves 3x15x50kg, squats 3x15x20kg, heel raises 3x15x20kg, one-leg squats 3x10x20kg, lunges 3x20x20kg, sides, crunches, hip lifts, push-ups. Feeling a bit weak and dizzy..

Sunday Sep 4, 2016 #

Running long 2:44:00 [3] 31.0 km (5:17 / km) +286m 5:03 / km

Steady long run around Edsviken in sunshine :) Problems with stomach. Could keep up the steady pace but no chance of accelerating in the end.

Saturday Sep 3, 2016 #

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

Running race 42:30 [5] 10.13 km (4:12 / km) +70m 4:03 / km

Tjejmilen. Phew what a race! Clearly not my day. Legs still tired from Thursday and I just couldn't get anywhere. Also feeling slightly sick, like a flu coming up and big problems with my stomach. Had hoped to run a few minutes faster but no chance today. Probably just a bad day...

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

Friday Sep 2, 2016 #

Running 40:00 [2] 7.83 km (5:07 / km) +58m 4:56 / km

Easy run incl. 5x30s strides. Not feeling very well. Running nose and a sore throat.. Yesterday probably too much..

Thursday Sep 1, 2016 #

11 AM

Cycling 2:26:00 [2] 55.6 km (2:38 / km) +442m 2:32 / km

Cycling to Djurgården and back to check Saturday's route and to pick up my number. Route seems flatter than in Midnattsloppet but parts of it goes on gravel. There are a few climbs, especially one at the end, but mostly it's nice and flat. Cycling Valhallavägen through Stockholm was a nightmare!

6 PM

Orienteering 1:04:00 [3] 9.1 km (7:02 / km) +91m 6:42 / km

Teknikträning Järlåsa. Ganska trött från längre cykling tidigare idag. I början sprang jag rätt bra fart men blev riktigt trött och frustrerad i grönområden och tappade suget lite. Dessutom hade inte tejpat fötterna och vågade inte riktigt springa på. Livelox: https://www.livelox.com/Viewer/Helklubbstraning-Ja...

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