Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	Orienteering	11	9:48:30	49.83	(11:49)	80.2	(7:20)	1359
	Trail running	12	8:04:00	50.82	(9:31)	81.78	(5:55)	734
	Running	7	7:16:10	55.55	(7:51)	89.4	(4:53)	352
	Strength	2	45:00
	Total	26	25:53:40	156.2		251.38		2445
averages - sleep:7.5 weight:62.1kg

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Sunday Apr 30, 2017 #

Note
slept:5.0 (rest day)

Not much sleep because we were following 10mila, so I skipped my run today. Probably better that way.

Saturday Apr 29, 2017 #

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

Orienteering 50:00 [4] 7.62 km (6:34 / km) +243m 5:40 / km

10mila Partille, 2nd leg. Controlled run but far too defensive. Respected the terrain too much and should have run more offensively. Good start and got my first control spot on but I was unfortunately all alone there and didn't get any help of others (those few I saw were either running slower or had a different forking). On the way to number 2 I saw some girls from distance and tried to catch them but got drifted a bit too far while following them and missed my control by a half a minute or so. After that I got stuck in a train of some slower runners and happily settled to their pace for the following two legs. Then I pushed a bit harder in a climb and was soon by myself again for a couple of legs but took it quite easy and cautiously to avoid mistakes. It went alright but at the end of the course I met some faster girls and realised I hadn't been pushing hard enough. Had no problems whatsoever following them but once again I had a different forking and lost sight to them. I lost half a minute or so on the second last but all in all no big mistakes, just too defensive run. Terrain felt physically easy and I wasn't even tired after my run :O

Trail running warm up/down 14:00 [2] 2.0 km (7:00 / km)

Friday Apr 28, 2017 #

Running 25:00 [3] 5.0 km (5:00 / km)
slept:8.0 weight:62.5kg

Easy run in rain with 6x30" strides

Thursday Apr 27, 2017 #

Orienteering 56:00 [3] 8.2 km (6:50 / km) +164m 6:13 / km
ahr:146 max:158

Control pick Rävalen #10. In other words last practise on my control work before 10mila. In addition to normal control work I practised folding in and unfolding my map 27 times to check the definition and code before each control. Quite a bit of folding ;)

Wednesday Apr 26, 2017 #

Orienteering 46:00 [2] 5.6 km (8:13 / km) +60m 7:48 / km
slept:7.0 weight:62kg

Last technical prep for 10mila in Kårsta #9. Cold and wet.

Tuesday Apr 25, 2017 #

Trail running 1:01:00 [4] 10.0 km (6:06 / km) +110m 5:47 / km
slept:7.0 weight:62.5kg

6x3'/2' trail intervals in snow with Linné. Chilly and slippery but good fun! :)

Monday Apr 24, 2017 #

Trail running 47:00 [2] 7.3 km (6:26 / km) +73m 6:08 / km

Easy recovery run on small paths

Strength (core) 15:00 [2]

Sunday Apr 23, 2017 #

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

Orienteering 55:00 [5] 8.84 km (6:13 / km) +100m 5:53 / km

Uppsala möte long distance #8. First real O race of the year. Slightly nervous but it went fairly well as a whole. Small mistakes on number 4 and 5, and not always the optimal route. On the long leg back I took a rounding route choice along a road but it was too far off and I lost almost a minute there. Slightly disappointed that I couldn't do better but a decent start anyway. 3rd after Hilda and Rebecka.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 5:00 [1] 0.8 km (6:15 / km)

Trail running 30:00 [2] 5.2 km (5:46 / km) +61m 5:27 / km

Easy evening run

Saturday Apr 22, 2017 #

Orienteering intervals 1:00:00 [4] 8.5 km (7:04 / km) +60m 6:49 / km
ahr:151 max:175 slept:9.0 weight:62.5kg

O-intervals Stava #7. 15min warm up, then O-intervals 7min, 10min, 11min, 5min, and 10min warm down incl. 4x100m strides.

Trail running 28:00 [1] 4.24 km (6:36 / km) +53m 6:13 / km

Easy evening jog with Sami *

Friday Apr 21, 2017 #

11 AM

Trail running tempo 39:00 [4] 7.4 km (5:16 / km) +73m 5:01 / km
ahr:151 max:188 slept:8.0 weight:62kg

Having fun on Strava segments :) 1x2km effort on Vibyspåret (9:16) and 1x60s hill rep on Vibybacken (51s). This wasn't planned, just playing a bit and enjoying it :) *

Thursday Apr 20, 2017 #

Trail running 46:00 [2] 8.6 km (5:21 / km) +86m 5:06 / km
slept:8.0 weight:62kg

Easy evening run on trails. Stomach ache and tiredness *

Wednesday Apr 19, 2017 #

10 AM

Orienteering 1:03:00 [2] 7.6 km (8:17 / km) +147m 7:34 / km
slept:9.0 weight:62kg

Orienteering in Järvafältet #5. Took it quite easy, just practising running in forest again and reading a map. Some of the control points very vague and hard to find. Maybe the map isn't the most accurate in all places. *

6 PM

Orienteering 1:06:00 [3] 9.11 km (7:15 / km) +67m 6:59 / km

10milaträning Tjäderleksbergen #6. Got more or less lost on each leg but was surprised how well I managed to read in myself just before the controls. So it went pretty well despite somewhat lousy feeling. Good relay training to practise to find out where you are just before the controls. Would be nice to have a bit more confidence though... *

Tuesday Apr 18, 2017 #

Strength (core) 30:00 [2]
slept:6.0 weight:61.7kg

Exercises for gluteus medius, core, and ankles. Rest day from running. *

Monday Apr 17, 2017 #

Orienteering 37:00 [4] 5.83 km (6:21 / km) +81m 5:56 / km
ahr:157 max:185 slept:7.0 weight:61.7kg

Enenracet #4. Not nearly as beautiful as yesterday. Blah. A lot denser and more brushwood. Also poorer navigation from me. Nothing big but just generally rusty. Lost 20-30s on controls 7, 10 and 17. Biggest time loss on leg 5-6 where I just got stuck in the bushes.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 30:00 [2] 4.5 km (6:40 / km)

Sunday Apr 16, 2017 #

Trail running warm up/down 11:00 [2] 1.8 km (6:07 / km)

Orienteering 31:30 [4] 4.6 km (6:51 / km) +146m 5:55 / km

Enskede middle distance, Gömmaren #3. Supposed to take it easy but it was so much fun that I got a bit carried away. Surprised how well the navigation went! 2nd after Josefine! :)
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running 6:00 [1] 1.0 km (6:00 / km)

Saturday Apr 15, 2017 #

Orienteering 46:00 [2] 5.5 km (8:22 / km) +142m 7:24 / km
slept:8.0 weight:62.4kg

Middle distance in Lidingö #2. Kind of nostalgic to run orienteering from Säckatorp. Beautiful terrain and beautiful sunshine despite a bit chilly morning. Pure enjoyment! Toes still bothering a little bit but much better than a few days ago.

Friday Apr 14, 2017 #

Orienteering 1:18:00 [2] 8.8 km (8:52 / km) +149m 8:10 / km
slept:9.0 weight:62kg

Orienteering in Kungsängen #1. Ran the Grymnatta course from a week ago and there were still some controls left in the forest. I was all ecstatic every time I found a flag! Easier than I had thought, both physically and technically, but my toes still hurt quite a lot.

Thursday Apr 13, 2017 #

Trail running 24:00 [2] 4.03 km (5:57 / km) +36m 5:42 / km
slept:8.0 weight:62kg

Easy shake off. Legs good but toes still sore.

Wednesday Apr 12, 2017 #

Trail running 38:00 [1] 5.2 km (7:18 / km) +80m 6:47 / km
slept:8.0 weight:62kg

Very easy recovery trail run with Sami. Legs are fine but toes in my right foot are still smashed. Black nail and huge blister in the big toe and a blister and inflammation in the little toe. Not easy to wear any shoes.

Tuesday Apr 11, 2017 #

Note
(rest day)

Monday Apr 10, 2017 #

Note
(rest day)

Sunday Apr 9, 2017 #

Running race 3:06:37 [4] 42.3 km (4:25 / km) +133m 4:21 / km

Paris marathon. 30k as planned but last 12k really horrible. Stomach cramps and empty legs. Extremely warm weather made it difficult after the winter and stomach wasn't with me today. I knew last 10k would be hard but not this hard. Weather really killed me. Proud that I finished but that's about it. Ran the first half nice & steady according to plan but after 25k I started to faint. 3h balloon guys passed me at 35k but there was nothing I could do. So annoying! Splits 5k 20:53, 10k 41:54, 15k 1:03:14, 20k 1:24:19, HM 1:29:08, 25k 1:45:59, 30k 2:08:52, 35k 2:32:16, 40k 2:55:54, M 3:06:37. 52th female among 10339.
Results: http://www.schneiderelectricparismarathon.com/en/e...
Official splits: https://www.asochallenges.com/fr/my-events/schneid...

Saturday Apr 8, 2017 #

Running 40:00 [2] 6.0 km (6:40 / km)

Sightseeing run in Paris with Sami including a few strides. A bit longer than it should have been. Also ended up walking quite a bit on the way back from the number pick-up since the subway stopped working. We had to figure out what to do and ended up walking quite a bit extra. In the evening we walked 2k to the restaurant and back.

Thursday Apr 6, 2017 #

Running tempo 24:00 [3] 5.1 km (4:42 / km) +28m 4:35 / km

3k m-pace (4:16 / 4:06 / 4:01). Easy! :)

Wednesday Apr 5, 2017 #

Running 30:00 [2] 6.0 km (5:00 / km) +30m 4:53 / km
ahr:151 max:173 slept:7.0 weight:62kg

Easy run with 6x100m strides

Tuesday Apr 4, 2017 #

Running intervals 53:00 [4] 9.0 km (5:53 / km) +63m 5:41 / km
ahr:150 max:174 slept:7.0 weight:62kg

25min warm up with drills and strides, then 10x200m in 42-43s with 200m jog recoveries, and warm down

Monday Apr 3, 2017 #

Note
(rest day)

Sunday Apr 2, 2017 #

Trail running 1:10:00 [3] 14.21 km (4:56 / km) +162m 4:40 / km
ahr:154 max:172

Steady run around Säbysjön in beautiful sunshine :) Also practised grabbing a cup while running. Managed to get most of it all over myself three times.

Saturday Apr 1, 2017 #

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Running tempo 41:33 [5] 10.0 km (4:09 / km) +98m 3:58 / km
ahr:183 max:200 slept:7.0 weight:61.7kg

Premiärmilen, Norra Djurgården. It was something between a road race and cross country, so quite hard to run a steady pace. Rain, soft gravel, and a few steep hills. Aimed for 4:10 pace, so quite happy with the execution. Kept nice and steady 4:05-4:10 pace on flat tarmac sections but lost some time on gravel and hills. But the effort was steady and I felt great all the way :)
Results: http://www.marathon.se/racetimer?v=/sv/race/show/3...

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

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