Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Trail running	30	31:53:00	161.56	(11:50)	260.01	(7:21)	5576
Orienteering	11	8:59:00	43.9	(12:17)	70.65	(7:38)	1959
Cycling	4	6:34:00	106.44	(3:42)	171.3	(2:18)	968
Running	7	2:37:00	13.86	(11:20)	22.3	(7:02)	261
Strength	4	1:15:00
Total	42	51:18:00	325.76		524.26		8764

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Thursday Jul 31, 2014 #

Trail running long 2:00:00 [2] 19.3 km (6:13 / km) +200m 5:55 / km

long run around Norrviken. increased the pace for the last km. dead tired. also dehydrated and sweltering.

Wednesday Jul 30, 2014 #

Trail running intervals 1:15:00 [4] 13.0 km (5:46 / km) +115m 5:31 / km
ahr:142 max:173

warm up + 5x4min/2min+5x30sec/30sec intervals + warm down. not feeling great...

Tuesday Jul 29, 2014 #

Cycling 2:10:00 [2] 54.0 km (2:24 / km) +280m 2:21 / km
ahr:119 max:143

another ride with Sami in lovely summer weather. not up for a run yet...

Monday Jul 28, 2014 #

Cycling 1:22:00 [2] 34.5 km (2:23 / km) +220m 2:18 / km
ahr:115 max:144

pm easy bike ride with Sami around Vallentunasjön

Sunday Jul 27, 2014 #

8 AM

Trail running 55:00 [2] 7.5 km (7:20 / km) +280m 6:11 / km

am easy run up to Furi and back to town. pm travel back home.

Saturday Jul 26, 2014 #

9 AM

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

Orienteering 53:00 [4] 5.75 km (9:13 / km) +184m 7:57 / km
ahr:162 max:175

SOW day 6 Sunnegga. Finally a better day for me (of course, it was s downhill course) and better orienteering too. All the way until the second last where I didn't pay attention to the trails and followed a wrong path. It took 1,5min to sort it out and find my control. So annoyed, otherwise it would have been a good run. First day I felt I could actually run.

Friday Jul 25, 2014 #

9 AM

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

Orienteering 1:05:00 [4] 7.6 km (8:33 / km) +242m 7:23 / km
ahr:165 max:176

SOW day 5 Trockener Steg. Amazing experience! One of the coolest O races I've done. Just too tired, dizzy and unfocused to get it right. A small mistake (half a minute or so) on number 1, 4min on number 2, 1min on number 3, 1min on number 4, and 3-4min on 8. That's around 10min altogether. Sums up my race pretty much.. After 8 I didn't try to push anymore and it went a lot better. No mistakes on the second half.

Trail running 2:00:00 [2] 14.0 km (8:34 / km) +250m 7:52 / km

easy run down to valley from Trockener Steg with Heidi and Sirra. gorgeous day and gorgeous views. so great! no problems in easy downhill running.

Thursday Jul 24, 2014 #

9 AM

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

Orienteering 55:00 [4] 6.3 km (8:44 / km) +315m 6:59 / km
ahr:172 max:183

SOW day 4 Gruensee. Mass start. Not my thing. Spot on to the first control just behind the lead but lost the game in the downhill part to control 2. No chance of catching any of the fast girls after that. Did some small mistakes and couldn't keep up the pace on my own. Felt really bad and couldn't get anywhere. Everything in slow motion again. Gave up a bit on the second loop and finished far behind Simone. Don't know what's wrong with me but feeling far from normal...

Trail running 45:00 [2] 6.0 km (7:30 / km)

easy run down from Gruensee with Heidi. slow and easy downhill seems all right..

Wednesday Jul 23, 2014 #

12 PM

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

easy run down from Furi after a visit to Klein Matterhorn (3883m)

5 PM

Running 22:00 [2] 3.0 km (7:20 / km)

easy run and drills

Tuesday Jul 22, 2014 #

8 AM

Running 10:00 [2] 1.6 km (6:15 / km) +30m 5:43 / km

morning run

11 AM

Trail running warm up/down 40:00 [2] 2.0 km (20:00 / km) +250m 12:18 / km

Orienteering 56:00 [4] 8.0 km (7:00 / km) +300m 5:54 / km
ahr:168 max:181

SOW day 3 Gornegrat. Pretty simple orienteering combined with physically bad day was not a good combination. Don't know whether it's the altitude or the fact that I had a cold in St Moritz but I was out of breath after just a few controls. There was a big climb to number 8 that took literally all out of me and I barely could run after that. Clean run but lost awfully lot.

Monday Jul 21, 2014 #

8 AM

Running 10:00 [2] 1.7 km (5:53 / km) +31m 5:23 / km

morning run

11 AM

Trail running warm up/down 40:00 [2] 4.0 km (10:00 / km) +152m 8:24 / km

Orienteering 48:00 [5] 6.4 km (7:30 / km) +295m 6:06 / km
ahr:170 max:183

SOW day 2 Schwarzsee. Technically good run but took the rocky descents very cautiously, losing quite a lot of time. Also stupid route choice on the long leg but otherwise fairly good. 12th.

Sunday Jul 20, 2014 #

8 AM

Trail running 1:01:00 [2] 9.0 km (6:47 / km) +285m 5:51 / km

easy run on alpine trails

Saturday Jul 19, 2014 #

8 AM

Running 32:00 [2] 4.2 km (7:37 / km) +160m 6:24 / km

morning run including drills & strides

2 PM

Running warm up/down 32:00 [2] 4.1 km (7:48 / km)

Orienteering (sprint) 16:00 [5] 3.0 km (5:20 / km) +150m 4:16 / km
ahr:178 max:186

SOW day 1 sprint in Zermatt. Not a good start.. Had lost all my sprint routines (if I ever had any) and also physically suffering. Two clear mistakes and 5-6 bad route choices. Could have done a minute better easily.

Friday Jul 18, 2014 #

Running 21:00 [2] 3.4 km (6:11 / km) +40m 5:50 / km

Back to Swiss Alps for the Swiss O Week in Zermatt! :) Travelling all day. Easy evening jog when there.

Thursday Jul 17, 2014 #

11 AM

Trail running 34:00 [2] 6.31 km (5:23 / km) +35m 5:15 / km

easy run including 5min drills and 5min circuit

Strength 10:00 [2]

6 PM

Trail running intervals 46:00 [4] 8.8 km (5:14 / km) +32m 5:08 / km
ahr:155 max:183

2x10x200m (40sec) intervals with 40sec recoveries

Wednesday Jul 16, 2014 #

Note

massage in the morning

Cycling (road) 57:00 [2] 24.2 km (2:21 / km) +115m 2:18 / km

easy evening ride with Sami

Tuesday Jul 15, 2014 #

Trail running 24:00 [2] 4.0 km (6:00 / km)

morning run in St Moritz before the travel. feeling finally better. so shame that I have to leave now.. :(

Monday Jul 14, 2014 #

10 AM

Trail running 1:34:00 [2] 14.3 km (6:34 / km) +267m 6:01 / km
ahr:135 max:147

easy run on the “sea level”

6 PM

Trail running 1:30:00 [3] 16.0 km (5:38 / km) +300m 5:09 / km

steady run with Lena and David including a ski jump hill

Sunday Jul 13, 2014 #

9 AM

Trail running hills 1:45:00 [3] 10.9 km (9:38 / km) +645m 7:26 / km
ahr:140 max:171

60min uphill and 45min downhill on small alpine paths

5 PM

Trail running intervals 1:01:00 [4] 10.7 km (5:42 / km) +180m 5:16 / km
ahr:140 max:170

10x1min+5x100m intervals on forest trails

Saturday Jul 12, 2014 #

10 AM

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km) +60m 6:31 / km

Trail running 4:00:00 [2] 20.2 km (11:53 / km) +1255m 9:04 / km
ahr:128 max:156

hike in Corvatsch. this time the weather was very different from the last time and it was such a pleasant experience. wunderschön! :)

Friday Jul 11, 2014 #

11 AM

Trail running warm up/down 12:00 [2] 2.1 km (5:43 / km)

Strength (gym) 40:00 [2]
(sick)

5 PM

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

warm up with some drills

Orienteering (sprint) 25:00 [3] 4.8 km (5:12 / km) +60m 4:54 / km
ahr:159 max:166 (sick)

sprint O in St Moritz Bad. still not feeling 100% so I took it easier than I had planned. skipped also the intervals I had planned for the morning. such a pity to be sick now when the conditions are just perfect!

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

warm down including some strides

Thursday Jul 10, 2014 #

9 AM

Trail running 3:10:00 [2] 19.7 km (9:39 / km) +850m 7:56 / km
ahr:130 max:162 (sick)

warm up 20’ 2,4km/+150m to the train, then climb up to Piz Nair (3057m) from the Corviglia middle station and loop around the hill top before running the hillside down back to the village 2h50min 17,3km/+700m (130/162). it was decent weather down in the village (no sunshine but relatively clear) but mad snowstorm up in the mountains. climb up to Piz Nair was more or less insane in those conditions. couldn't see more than a few meters ahead and there was so much snow that I lost the path a couple of times. what a hike...

5 PM

Orienteering 55:00 [2] 5.1 km (10:47 / km) +270m 8:32 / km
ahr:142 max:160 (sick)

abend-OL in Chapella. really nice terrain (quite steep tho) but my legs were killing me and I felt sick. also one big mistake when the map was less accurate than I was expecting. fun experience anyway :)

Wednesday Jul 9, 2014 #

9 AM

Trail running 25:00 [2] 4.8 km (5:12 / km)
(sick)

easy run around the lake in St Moritz. amazing place but feeling sick. sore throat.

5 PM

Trail running 1:00:00 [2] 9.4 km (6:23 / km) +240m 5:40 / km
ahr:138 max:158 (sick)

easy trail run. wonderful paths! still taking it easy..

Strength 15:00 [2]

Tuesday Jul 8, 2014 #

Note
(sick)

travel to St Moritz. a long travel and sore throat when I got there. I can't get sick now...!!

Monday Jul 7, 2014 #

Note
(rest day)

Sunday Jul 6, 2014 #

8 AM

Trail running 10:00 [2] 1.5 km (6:40 / km)

morning run with drills and strides. legs really tired and sore. feet totally smashed.

11 AM

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

Orienteering 58:00 [4] 8.8 km (6:35 / km) +54m 6:24 / km
ahr:168 max:191

Eskilstuna day 3. Felt better than in the previous days but I kind of settled for a nice comfortable rhythm instead of pushing hard, which I noticed clearly at the end of the course when I caught the girl who had gone out 2,5min ahead of me in the chase. I wanted to beat her and found suddenly a new unused gear. I practically flew to finish leaving her 12sec behind me. That's the pace I should be running...Technically much better run than in first two days but took a wrong route choice on a long leg and lost 2-3min there. 4th.

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

Saturday Jul 5, 2014 #

11 AM

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

Orienteering 1:10:00 [4] 9.8 km (7:09 / km) +54m 6:57 / km
ahr:172 max:181

Eskilstuna weekend day 2. A good start but then again got tired and started to do mistakes. 5,5min altogether on 4 controls. Not at all happy but really good practise. It takes time to learn to orienteer in Scandinavia again...

Trail running 10:00 [2] 1.5 km (6:40 / km)

6 PM

Trail running 16:00 [2] 2.6 km (6:09 / km)

easy evening jog

Friday Jul 4, 2014 #

9 AM

Trail running 26:00 [2] 3.7 km (7:02 / km)

easy morning run including some drills and 4x100m strides

6 PM

Trail running warm up/down 24:00 [2] 3.0 km (8:00 / km)

Orienteering 38:00 [4] 5.1 km (7:27 / km) +35m 7:12 / km
ahr:172 max:181

Eskilstuna weekend day 1 middle distance. Very technical & cool terrain but also extremely stony and difficult to run. Made one 2min mistake on an easy control, otherwise okay but no flow or fluency in my run. Big struggle with the stones and couldn't read map while running..

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

Thursday Jul 3, 2014 #

Trail running hills 1:03:00 [3] 9.3 km (6:46 / km) +90m 6:28 / km
ahr:144 max:167

easy run including 10min drills + 6x15sec hills + 6x100m sprints

Strength 10:00 [2]

Wednesday Jul 2, 2014 #

Cycling 2:05:00 [2] 58.6 km (2:08 / km) +353m 2:04 / km
ahr:118 max:151

finally I got my Forme fixed and could join Sami in his afternoon bike ride. great to be back on my bike! :D

Tuesday Jul 1, 2014 #

Trail running 1:07:00 [4] 12.8 km (5:14 / km) +90m 5:03 / km
ahr:153 max:181

8x1000m trail intervals with 3min recoveries, followed by 3x100m sprints. pace varied depending how much elevation there was, around 3:57-4:06 min/km in flatter parts and nearer to 4:30 in hills.

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