Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Trail running	28	15:49:00	90.0	(10:33)	144.84	(6:33)	1279
Orienteering	17	14:42:00	62.86	(14:02)	101.17	(8:43)	2843
Cycling	6	6:30:00	84.63	(4:36)	136.2	(2:52)	948
Running	12	5:56:00	35.42	(10:03)	57.0	(6:15)	310
Strength	8	2:20:00
Swimming	1	30:00
Total	50	45:47:00	272.91		439.21		5380

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Saturday May 31, 2014 #

Trail running 34:00 [2] 4.8 km (7:05 / km)
(injured)

Morning was pretty horrible.. Couldn't get out of bed. Just panicking and trying to find a masseur in Asiago. Found one that was fairly good and could ease my back a little so that I was able to do some easy jogging with gentle drills and strides in the evening. Also thorough stretching and some light core exercises. Back is a whole lot better than it was in the morning but far from good!

Friday May 30, 2014 #

Orienteering 40:00 [1] 3.2 km (12:30 / km) +150m 10:08 / km
(injured)

O-training Kubelek after the flight to Milan and 3h drive to Asiago. My back was totally locked up after the travel and I couldn't run. I don't know what has happened! Just walking in the terrain was painful. Can't bend it at all and it's really painful! Panicking what I should do with it now... Just one day to get it sorted...

Thursday May 29, 2014 #

Orienteering 47:00 [2] 5.7 km (8:15 / km) +91m 7:38 / km

easy orienteering Rävsta

Wednesday May 28, 2014 #

10 AM

Trail running 24:00 [2] 4.1 km (5:51 / km)

easy jog

6 PM

Running warm up/down 15:00 [1] 2.2 km (6:49 / km)

warm up + drills

Running intervals 31:00 [4] 6.5 km (4:46 / km)

3x5x200m/200m/3min intervals (35-39'') with 200m jog recoveries between the reps and 3min jog between the sets. mad wind but otherwise a good session. felt fairly easy this time :)

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

Tuesday May 27, 2014 #

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

15min warm up + 15min drills and jumps + 15min circuit

Strength 15:00 [2]

Monday May 26, 2014 #

10 AM

Trail running hills 39:00 [3] 7.4 km (5:16 / km) +80m 5:00 / km
ahr:148 max:177

warm up + 3x75sec hills + 3x15 jumps + 3x100m sprints + warm down

6 PM

Note

thai massage in the evening. hääärligt!

Sunday May 25, 2014 #

9 AM

Trail running warm up/down 11:00 [2] 1.6 km (6:52 / km)

Orienteering tempo 38:00 [4] 5.3 km (7:10 / km) +200m 6:02 / km
ahr:165 max:173

middle distance tempo Lunsen. ran men's course from a national event this spring. 32min tempo and then I jogged the last two legs home. gorgeous terrain and fun course. really cool orienteering and pretty good execution too.

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

Saturday May 24, 2014 #

8 AM

Trail running 26:00 [2] 4.6 km (5:39 / km)

morning run. still exhausted from all training, warm weather, and dehydration. no chance of running fast today, so I skipped the training and will give it another try tomorrow..

8 PM

Trail running 30:00 [2] 5.0 km (6:00 / km) +35m 5:48 / km

easy evening run including 3x50m sprints. it wasn't before late in the evening that it was possible to run because of the heat (+29C). I hope for milder temperatures tomorrow..

Friday May 23, 2014 #

8 AM

Running 35:00 [2] 5.0 km (7:00 / km)

easy morning run 30min, followed by 5min drills and jumps, and 15min circuit

Strength (circuit) 15:00 [2]

2 PM

Cycling (mtb) 30:00 [2] 9.2 km (3:16 / km)

5 PM

Cycling (mtb) 1:42:00 [2] 40.0 km (2:33 / km) +208m 2:29 / km

mtb ride with Sami 40km/+208m 1:42. exhausted!

Thursday May 22, 2014 #

10 AM

Cycling (mtb) 20:00 [2] 6.2 km (3:14 / km) +35m 3:08 / km

cycling to athletics track - just to see that there was some form of school's athletics day going on..

Running (drills) 30:00 [3] 3.3 km (9:05 / km)
ahr:139 max:170

running drills, jumps and 5x100m sprints. couldn't do a track session because of the school children, so I ended up doing drills on a football field. nice soft artificial grass that was perfect for drills and jumps. unbelievably hot day!

Cycling (mtb) 33:00 [2] 11.7 km (2:49 / km) +60m 2:45 / km

cycling to steninge badet and home after a swim

6 PM

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)

Running intervals 45:00 [4] 9.1 km (4:57 / km)
ahr:162 max:184

5x1000m/2min+5x200m/200m intervals on track. first track session of the year, so pretty horrible. and hot too! still +28C and no shadows. managed to run consistently at my target pace. it felt horrible at first but happy that I got through with it.

Wednesday May 21, 2014 #

Trail running long 2:09:00 [2] 21.6 km (5:58 / km) +236m 5:40 / km
ahr:141 max:176

long run around märsta and valsta to steninge slottet and steninge badet. from there I picked some paths and gravel roads home. it was really hot day (+26C) and I ended up running a lot longer than I had thought, so I was pretty dehydrated when I finally came home. would have needed some water! then at the end, when I was already dead tired and almost fainted, I decided to push the last mile hard.. pretty tough. #exhausted

Tuesday May 20, 2014 #

10 AM

Trail running 16:00 [2] 3.1 km (5:10 / km)

easy run

5 PM

Trail running hills 45:00 [3] 7.3 km (6:10 / km) +150m 5:35 / km

hill reps on ski tracks and paths in the forest behind the ice hall. random lengths from 10sec up to 2min, full effort. 16 reps in total, about 10min altogether. quite fun when I had no idea of the length of the hill..

Swimming intervals 30:00 [3]

15min aqua jogging including 10x15'' sprints and 15min swimming including a few lengths (25m) hard

Monday May 19, 2014 #

Trail running 30:00 [2] 4.6 km (6:31 / km) +30m 6:19 / km

easy run

Strength (core) 15:00 [2]

Sunday May 18, 2014 #

Cycling (mtb) 1:50:00 [2] 40.0 km (2:45 / km) +215m 2:41 / km
ahr:110 max:139

easy bike ride with Sami in gorgeous summer weather around Knivsta and Sigtuna. beautiful!

Saturday May 17, 2014 #

Note

travel back from Italy

5 PM

Trail running 40:00 [1] 4.2 km (9:31 / km)

easy evening walk after the travel

Friday May 16, 2014 #

Note

drive to Milan and dinner by the duomo in the evening with Karo. not bad :)

9 AM

Orienteering 55:00 [2] 5.8 km (9:29 / km) +185m 8:11 / km
ahr:128 max:152

easy orienteering in Forte Cherle. ridiculously cold and mad wind but very little snow. felt slightly flush again... please don't get sick, don't get sick, don't get sick...

Thursday May 15, 2014 #

7 AM

Running 22:00 [2] 3.0 km (7:20 / km) +46m 6:49 / km

morning run, drills, and 6x100m strides

10 AM

Trail running warm up/down 20:00 [2] 2.0 km (10:00 / km) +140m 7:24 / km

Orienteering intervals 1:05:00 [4] 9.03 km (7:12 / km) +245m 6:20 / km
ahr:168 max:187

O-intervals Lavarone 4x10min with 4-6min recoveries: 1,6km (167/177), 2km (174/183), 1,53km (177/187), 1,5km (175/180). A long training race that I split into four parts and walked/jogged the legs in between. Felt much better by doing so and fairly fresh in the finish. Good run, no mistakes :)

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

5 PM

Trail running 25:00 [2] 4.3 km (5:49 / km) +50m 5:30 / km

easy evening jog with Karo

Strength (core) 15:00 [2]

Wednesday May 14, 2014 #

7 AM

Running 29:00 [2] 4.3 km (6:45 / km) +112m 5:58 / km

morning run

10 AM

Trail running warm up/down 11:00 [2] 0.9 km (12:13 / km) +131m 7:04 / km

Orienteering 40:00 [3] 5.2 km (7:42 / km) +30m 7:29 / km
ahr:149 max:174

downhill O Vigolana. so much fun to speed up downhill! :D

5 PM

Trail running warm up/down 5:00 [2] 0.6 km (8:20 / km) +30m 6:40 / km

Orienteering 58:00 [2] 6.42 km (9:02 / km) +172m 7:58 / km
ahr:139 max:162

easy O session in Lavarone. beautiful terrain! felt tired before the session but quite alright while running.

Strength (core) 10:00 [2]

Tuesday May 13, 2014 #

7 AM

Running 15:00 [2] 2.0 km (7:30 / km)

morning run

10 AM

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

Orienteering 27:00 [4] 2.9 km (9:19 / km) +115m 7:46 / km
ahr:168 max:179

relay training Kubelek. downhill part was fun but made one big mistake and too tired to run uphill. no power. skipped the second leg.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)

5 PM

Running 28:00 [2] 4.5 km (6:13 / km) +112m 5:32 / km

easy evening run to a fort near by. awesome views!

Monday May 12, 2014 #

10 AM

Orienteering 1:14:00 [2] 7.2 km (10:17 / km) +350m 8:16 / km

easy O Serrada including 53’ 4,3km orienteering and 21’ 2,9km warm down jog back to the car.

5 PM

Cycling (mtb) 1:05:00 [2] 18.1 km (3:35 / km) +350m 3:16 / km

mtb ride with Minna, partly gravel, partly tarmac. lots of hills!

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

Strength (core) 10:00 [2]

Sunday May 11, 2014 #

7 AM

Running 30:00 [2] 4.5 km (6:40 / km)

morning run incl. 5x100m sprints + some jumps and accelerations

10 AM

Trail running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Orienteering 35:00 [4] 4.4 km (7:57 / km) +155m 6:46 / km
ahr:173 max:182

middle training race Kaberlaba. took it a bit easier this time and could maintain the pace about half an hour this time. slightly better...

Trail running warm up/down 35:00 [2] 5.6 km (6:15 / km)

5 PM

Orienteering 57:00 [2] 5.3 km (10:45 / km) +100m 9:50 / km
ahr:129

easy O session Lago di Lavarone

Saturday May 10, 2014 #

10 AM

Trail running warm up/down 5:00 [1] 0.7 km (7:09 / km) +50m 5:16 / km

Orienteering 55:00 [2] 5.4 km (10:11 / km) +200m 8:36 / km
ahr:142 max:163

easy O session Kubelek. nice terrain and a lot of fun! felt somewhat better today.

Trail running warm up/down 30:00 [2] 4.5 km (6:40 / km) +32m 6:26 / km

warm down jog back to hotel with Minna. gorgeous views!

5 PM

Trail running warm up/down 35:00 [2] 5.8 km (6:02 / km)

warm up 30’ 4,9km + drills 25’ 1,7km + warm down 5’ 0,9km + circuit 30’

Trail running (drills) 25:00 [3] 1.7 km (14:42 / km)

Strength (circuit) 30:00 [2]

Friday May 9, 2014 #

7 AM

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

morning run

10 AM

Trail running warm up/down 20:00 [2] 2.8 km (7:09 / km)

Orienteering 1:00:00 [4] 6.9 km (8:42 / km) +300m 7:09 / km
ahr:165 max:186

2x3km O-intervals in Turcio including 10min (700m/+115m) jog/climb in between. 20’ 3km +60m (175/186) and 30’ 3,2km +110m (161/174). first interval hard but felt so bad that had to slow down and walk the other.

Trail running warm up/down 10:00 [2] 1.8 km (5:33 / km)

5 PM

Trail running warm up/down 8:00 [2] 0.8 km (10:00 / km)

Orienteering 1:00:00 [2] 5.9 km (10:10 / km) +100m 9:22 / km
ahr:138

easy O training Hinterbeck. more runnable than in the morning. took it easy but felt okay.

Thursday May 8, 2014 #

10 AM

Trail running warm up/down 20:00 [2] 1.52 km (13:09 / km) +235m 7:25 / km

Orienteering 1:04:00 [2] 6.5 km (9:51 / km) +200m 8:32 / km

easy middle distance training in Kubelek. a lot more stones and climbing what I remembered from last autumn but still niiice to be here! :)

Trail running warm up/down 5:00 [2] 0.7 km (7:09 / km)

5 PM

Trail running warm up/down 16:00 [2] 2.5 km (6:24 / km)

Trail running (drills) 15:00 [3] 1.0 km (15:00 / km)

warm up 16’ 2,5km + drills 15min 1km + jog 5’ 0,9km + circuit 30’

Trail running 5:00 [2] 0.9 km (5:33 / km)

Strength 30:00 [2]

Wednesday May 7, 2014 #

Running 32:00 [2] 5.2 km (6:09 / km) +40m 5:56 / km

easy evening jog with Karo after a long travel to Asiago.

Tuesday May 6, 2014 #

Cycling (mtb) 30:00 [2] 11.0 km (2:44 / km) +80m 2:38 / km

easy mtb ride

Monday May 5, 2014 #

Note
(sick) (rest day)

felt slightly flush again so I thought I should have a rest day. I hope to recover until Wednesday so that I can travel to Italy for a training camp.

Sunday May 4, 2014 #

Trail running 28:00 [2] 4.6 km (6:05 / km)

easy run after the travel back from 10mila and driving Julie to the airport. tired!

Saturday May 3, 2014 #

9 AM

Trail running 23:00 [2] 3.1 km (7:25 / km)

morning jog including drills and strides. ok but not too springy legs... honestly...I was happy with my 4th leg! that would have been totally ok but for the last leg I'd need a pair of fast legs and better lungs, please!

5 PM

Trail running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Orienteering 59:00 [5] 10.02 km (5:53 / km) +180m 5:24 / km
ahr:176 max:190

10mila Eksjö. Ran the last leg after Martina, Sonja, Heidi, and Saila. Girls did pretty well and I went out 15th, a bit over 10min behind the lead and 2min behind the 14th. So no realistic chances to catch anyone and I thought I could have a nice and easy run without having to push too hard. Took all the time I needed to climb up the first hill, which meant that Lena, who had started less than 1min behind, caught me already on the way to 1st control. But we had different forking at the beginning and I managed to stay in front of her until control 5. Then I had to accelerate to keep up with her but since I only had 4 gears in use and wanted to do my own work I kind of let her go. To number 11 I made a small mistake and met with Lena again. Also Irina Nyberg from Hellas joined us there. We continued together, making slightly different route choices and meeting at controls. From spectator control I made a different route choice and got a small gap. But on the way to the last control we were together again. Lena did a shortcut whereas I headed to the fence and Irina followed me. Irina passed me in the climb before the last control but I managed to keep Lena behind me and brought us home 14th. Pretty good.
Results: http://online.10mila.se/resultat-damkavlen2014.htm...
Tracking: http://news.worldofo.com/2014/05/04/gps-tracking-m...

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

Friday May 2, 2014 #

Orienteering 48:00 [3] 6.0 km (8:00 / km) +70m 7:34 / km

10mila training Branteberg including 4x15sec sprints at the end. feeling ok but not too happy about the fact that I have to run the last leg tomorrow now that Anni and Venla opted out...

Thursday May 1, 2014 #

Trail running intervals 53:00 [4] 10.52 km (5:02 / km) +80m 4:51 / km
ahr:155 max:177

5x3min/2min+3x1min+4x30sec intervals on gravel road. felt ok but still slightly horrified by the fact that I found a tick deep inside my skin this morning. no idea where and when I got it and how long it had stayed there. yuck!

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