Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Dec 31, 2014:

activity	#	time	miles		km		+m
Orienteering	9	12:44:00	61.27	(12:28)	98.6	(7:45)	1191
Trail running	11	9:21:00	47.85	(11:44)	77.0	(7:17)	935
Running	11	8:07:00	47.91	(10:10)	77.1	(6:19)	548
Strength	12	7:20:00
Cycling	5	4:29:00	66.8	(4:02)	107.5	(2:30)	130
Cross training	7	2:15:00	4.04		6.5
Swimming	2	1:00:00
Total	38	45:16:00	227.86		366.7		2804

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Wednesday Dec 31, 2014 #

Running 2:25:00 [2] 24.0 km (6:03 / km) +233m 5:46 / km
ahr:148 max:162

Edsviken runt med ett gäng Attunda löpare. Kul runda med många vackra ställen. Kändes ganska bra och lätt och knät var betydligt bättre :)

Tuesday Dec 30, 2014 #

10 AM

Strength 55:00 [3]

body pump. krånglar fortfarande med vikter. vet inte vad jag kan ta och vad jag inte kan. rätt jobbigt pass ändå.

Cycling intervals 50:00 [3] 22.0 km (2:16 / km)

spinning (Christine). körde ganska hårt idag. backar, intervaller, hög motstånd och hög intensitet. relativt jobbigt.

6 PM

Running 39:00 [2] 6.5 km (6:00 / km) +70m 5:42 / km

lätt löpning i snön. vackert.

Monday Dec 29, 2014 #

10 AM

Running intervals (treadmill) 40:00 [4] 7.4 km (5:24 / km)
ahr:162 max:184

5x3min intervals with 2min recoveries. first interval session after the Athens and after I hit my knee so I took it quite gently. pace from 4:15 tp 4:00 min/km. a few 30sec reps at 3:30 min/km pace but the impact was too much for the knee (not that I would have managed otherwise much more than half a minute at that pace..)

6 PM

Cycling (spinning) 50:00 [2] 22.0 km (2:16 / km)
ahr:120 max:143

Sunday Dec 28, 2014 #

Note
(injured)

11 AM

Orienteering 1:35:00 [2] 12.7 km (7:29 / km) +140m 7:05 / km
ahr:147 max:165

warm up from Bollstanäs skolan to north part of Törnskogen and orienteering there before running back to Bollstanäs. knee almost ok on flat but terrain is still difficult with it. have to be really careful all the time.

4 PM

Cycling (spinning) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:124 max:147

Strength 30:00 [3]

leg extension (30kg), leg curl (30kg), leg press (70kg), glutes (50kg), squats (20kg), one leg squats (20kg), heel raises (20kg), backs (5kg), shoulders, abs, press ups

Saturday Dec 27, 2014 #

Note
(injured)

Trail running 1:02:00 [2] 10.4 km (5:58 / km) +103m 5:41 / km
ahr:142 max:158

easy run in the sun. knee still sore from yesterday...

Friday Dec 26, 2014 #

Note
(injured)

10 AM

Orienteering 2:26:00 [3] 22.1 km (6:36 / km) +276m 6:13 / km
ahr:156 max:177

hemlängtan. in other words a long run which included several sections of orienteering in different terrains. we started from Väsby station, ran to Runby and did a loop in terrain there, then to Norra Berget for another loop and then Sandaskogen. after that the course continued to Törnskogen but I came home. amazingly beautiful winter day for a long run! knee was much better but still a bit sore.

Thursday Dec 25, 2014 #

Note
(injured)

10 AM

Trail running 1:10:00 [2] 11.0 km (6:22 / km) +125m 6:01 / km
ahr:140 max:165

easy trail run in snow covered forest, including one slightly faster km. so beautiful! knee hurt only a little.

Wednesday Dec 24, 2014 #

Note
(injured)

Trail running 54:00 [2] 8.3 km (6:30 / km) +85m 6:11 / km
ahr:140 max:163

easy run in ice covered forest. beautiful. knee not quite as bad as before but still hurting.

Tuesday Dec 23, 2014 #

Note
(injured)

Strength 55:00 [2]
ahr:115 max:141

body pump (Christine). tough session. could do most of it, knee didn't protest much. won a lottery xmas prize!

Cycling (spinning) 45:00 [3] 20.0 km (2:15 / km)
ahr:133 max:160

spinning session including intervals and hills. took it relatively easy on intervals because of the knee. worked quite alright.

Monday Dec 22, 2014 #

Note
(injured)

10 AM

Cross training (cross-trainer) 15:00 [2] 1.5 km (10:00 / km)

Running (treadmill) 15:00 [2] 2.6 km (5:46 / km)

just checking out the knee. still pretty bad. have to get it checked asap.

Swimming intervals 30:00 [3]

aqua jogging including 10x1min intervals. tried swimming but it's hurting more.

7 PM

Strength 30:00 [2]

Sunday Dec 21, 2014 #

Note
(injured)

11 AM

Orienteering 1:30:00 [2] 8.0 km (11:15 / km) +50m 10:55 / km
ahr:131 max:153

orienteering in Plantskogen, Lunsen. took it very cautiously because of the knee. unfortunately it's still pretty bad.

Saturday Dec 20, 2014 #

Note
(injured)

Running (treadmill) 10:00 [2] 1.6 km (6:15 / km)

Cross training 10:00 [2] 1.0 km (10:00 / km)

Strength (weights) 40:00 [3]

3x15x30kg leg extension, 3x15x30kg leg curl, 3x15x80kg leg press, 3x15x50kg glutes, 3x20x20kg squats, 3x15x20kg one leg squats, 3x20x20kg heel raises, pakaraliike talja, abs, backs, push ups

Friday Dec 19, 2014 #

Note
(injured)

10 AM

Cross training 1:00:00 [3]
ahr:135 max:156

multi cross training workout at gym including 10min treadmill + 10min elliptical machine + 10min cycling + 10min double poling + 10min rowing + 10min cross trainer. surprised to see a double poling machine there but had to give it a try. really hard work. felt like a pro but also like an amateur with my rusty technique. overall good workout! knee hurts only in running.

2 PM

Running 37:00 [2] 5.4 km (6:51 / km)

easy run. knee hurts.

Strength (core) 10:00 [3]

Thursday Dec 18, 2014 #

Note
(injured)

10 AM

Trail running 30:00 [1] 4.1 km (7:19 / km) +80m 6:40 / km

easy run. knee is hurting :(

6 PM

Strength 1:00:00 [3]

30min multi session + 30min strength. multi included some warm up and then 3 blocks of 3 exercises, which we did 45sec each. 3 sets on each block.

exercises:
1. boxing with a rubber band
2. backs where you move your hands and legs keeping them straight (like swimming)
3. burpee with weights, followed by a jump into squat, lifting weights up and straightening up
4. hip lift with 5kg weight
5. monster walk with a rubber band
6. static squat against a wall
7. jackknifes with 5kg weight
8. walking on hands to press ups and back
9. backward lunges and squats on a step board

between the exercises we did high knees, small steps, and high knees while in plank. good session all in all. couldn't really do the high knees but the rest was fine.

after that I did some usual stuff at gym including
multiple hip exercises 3x10x30kg,
glutes 3x15x50kg,
leg curls 3x15x30kg,
leg extensions 3x15x30kg,
leg press 3x15x80kg,
arms, abs, backs

Wednesday Dec 17, 2014 #

Note
(injured)

11 AM

Orienteering 1:04:00 [2] 6.6 km (9:42 / km) +100m 9:01 / km
ahr:142 max:158

O-training in Törnskogen in slush. fun otherwise but knee is still sore.

Swimming intervals (aqua running) 30:00 [3]

aqua jogging including 10x1min intervals

6 PM

Orienteering 53:00 [3] 6.7 km (7:55 / km) +130m 7:13 / km
ahr:164 max:177

night-O training Lunsen. west side of the road was quite different from the east side. much steeper, greener, and lacking details. went technically surprisingly well, even the tricky controls in the east side of the road. knee is still hurting.

Tuesday Dec 16, 2014 #

Trail running 1:01:00 [2] 10.1 km (6:02 / km) +102m 5:45 / km
ahr:144 max:159

easy trail run. knee still very sore and hurts when I run.

Note
(injured)

Monday Dec 15, 2014 #

Cross training warm up/down 10:00 [2] 1.0 km (10:00 / km)

Strength (weights) 35:00 [2]

3x15x30kg leg curl, 3x15x30kg leg extension, 3x15x70kg leg press, 3x20x20kg squats, 3x15x20kg one leg squats, 3x15x20kg one leg heel raises, 3x15x35kg backward kicks, 3x20 vertical leg raises (abs), 3x20x5kg back extensions, push ups

Note
(injured)

Sunday Dec 14, 2014 #

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

Orienteering 1:07:00 [4] 9.6 km (6:59 / km) +111m 6:36 / km
ahr:167 max:179

masstart med Attunda i Rinkebyskogen, Danderyd. körde relativt fort i början med fick ont i knäet och tog det lugnare det sista 20min.

Note
(injured)

Saturday Dec 13, 2014 #

Orienteering 1:26:00 [3] 11.2 km (7:41 / km) +144m 7:13 / km
ahr:150 max:168

MMC Runby. Took it relatively easy and checked how my knee was doing. It's still hurting a bit but much better already.

Note
(injured)

Thursday Dec 11, 2014 #

Cycling (mtb) 1:04:00 [2] 15.5 km (4:08 / km) +130m 3:58 / km

MTB ride around Bollstanäs-Fresta-Sandaspåret and back home. knee hurts too much to run.

Cross training warm up/down 10:00 [2] 1.0 km (10:00 / km)

Strength 40:00 [2]

strength at gym. 3x15x30kg calves, 3x15x30kg leg curl, 3x15x30kg leg extension, 3x15x80kg leg press, 3x15x20kg one leg squats, 3x20x20kg lunges, 3x15x20kg heel raises, one foot raises on a step board, biceps, triceps, shoulders, backs, abs, push ups

Note
(injured)

Wednesday Dec 10, 2014 #

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

Orienteering 1:02:00 [5] 8.1 km (7:39 / km) +120m 7:08 / km
ahr:180 max:188

Mila Stockholm by Night i Viksjö, Järfälla. Bra bana med gott om spridning och fin detaljerad dock lite stenig terräng. Gick hyfsat med kändes fortfarande tungt i benen och lungorna. Kunde knappt springa uppförsbackar men pulsen var ändå skyhigh. På väg till näst sista passerade vi en kolsvart väg och jag ramlade på trottoaren och slog knät ganska illa. Fick bryta och gå hem.

Note
(injured)

hurt my knee quite badly as I smashed it onto tarmac

Tuesday Dec 9, 2014 #

Orienteering 1:41:00 [4] 13.6 km (7:26 / km) +120m 7:07 / km
ahr:162 max:182

min första tisdagsbana. började lugnt men hamnade i killklungan och tempot ökade utan att jag märkte till. pulsen var nog extrahög p.g.a. att jag varit sjuk men ändå var det rätt oroväckande att hjärtat slog plötsligt 180. var tvungen att lugna ned ordentligt och vänta på tjejgruppen som var lite efter oss. jag joggade så sakta som möjligt men tjejklungan kom aldrig och efter ett tag förstod jag att jag hade hamnat i den längre banan. till slut fick jag skynda hem längs stigar.

Monday Dec 8, 2014 #

Trail running (jumps) 1:01:00 [2] 8.0 km (7:38 / km) +100m 7:11 / km
ahr:144 max:167

jog to Sandaspåret and to a gentle slope there where I did a few sets of uphill jumps

Sunday Dec 7, 2014 #

Trail running 1:44:00 [1] 8.5 km (12:14 / km) +120m 11:26 / km
ahr:114 max:138

nice hike with Sami on trails and terrain in Törnskogen. still slightly ill and suffering from muscle soreness so I couldn't go running but wanted to get out.

Note
(sick)

Saturday Dec 6, 2014 #

Trail running 30:00 [1] 4.5 km (6:40 / km) +80m 6:07 / km

easy walk/jog. felt worse again and my legs were in pain from yesterday.

Note
(sick)

Friday Dec 5, 2014 #

Trail running 58:00 [2] 8.0 km (7:15 / km) +140m 6:40 / km
ahr:137 max:153

easy trail run

Cross training 20:00 [1] 2.0 km (10:00 / km)

Strength (circuit) 25:00 [3]
ahr:148 max:176

killer circuit at gym with a demanding coach and only two additional guests. in other words worst possible session when not 100% well but otherwise an awesome session if you want to work hard! 2x10min circuits including 10x1min functional exercises in one round. horizontal jumps up to a bench at about 1m height was worst and really killed my quads. could barely walk out from there after the session. also exercises with a medicine ball were a bit too much for me...

Note
(sick)

Thursday Dec 4, 2014 #

Running 1:05:00 [1] 9.8 km (6:38 / km) +85m 6:21 / km

easy run to Sandaspåret and around it. still not well..

Note
(sick)

Strength 20:00 [2]

easy strength at home

Wednesday Dec 3, 2014 #

Running 48:00 [1] 7.0 km (6:51 / km) +60m 6:35 / km

some easy jogging around. still coughing.

Note
(sick)

Tuesday Dec 2, 2014 #

10 AM

Cross training (cross-trainer) 10:00 [1]

Running (treadmill) 10:00 [2] 1.7 km (5:53 / km)

Strength 40:00 [2]

easy session at gym. did legs and core but nothing too heavy. muscles aching enough already without any resistance training.

6 PM

Running 38:00 [1] 5.6 km (6:47 / km) +50m 6:30 / km

easy jog. not well enough for #vinterträningspremiären. so annoyed but definitively the right decision.

Note
(sick)

Monday Dec 1, 2014 #

Running (jog) 40:00 [1] 5.5 km (7:16 / km) +50m 6:57 / km

getting out for a bit after a week inside with a stubborn flu. a couple of hard cough attacks but otherwise great to get some fresh air.. walked as much as I jogged.

Note
(sick)

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