Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Orienteering	11	14:04:00	61.83	(13:39)	99.5	(8:29)	1074
Skiing	9	12:27:00	91.47	(8:10)	147.2	(5:04)	2692
Trail running	12	9:00:00	53.5	(10:06)	86.1	(6:16)	737
Running	16	8:44:47	57.92	(9:04)	93.21	(5:38)	464
Strength	6	3:25:00
Swimming	5	2:45:00	0.31		0.5
Cycling	1	1:00:00	15.53	(3:52)	25.0	(2:24)
Skating	1	45:00	8.45	(5:20)	13.6	(3:19)
Total	46	52:10:47	289.01		465.11		4967

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Saturday Jan 31, 2015 #

9 AM

Running 25:00 [2] 4.1 km (6:06 / km) +23m 5:56 / km

morning run with drills and strides

4 PM

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

Running 41:47 [5] 10.01 km (4:10 / km) +113m 3:57 / km

Stockholm Winter Run. Just horrible weather and very poor conditions. Ice, snow, slush, and rain. Freezing cold and wet and no grip whatsoever. At the last minute I changed my flat racers to heavy clumsy Icebugs, which was actually a smart choice. Even better would have been O-shoes like Orocs and neoprene socks. First 100m in the park went in 20cm deep slush and ice-cold water, which you got all over you while passing it. My quads got never warm again and the whole run was quite horrible experience. There was also one fairly big hill (about 40m) that we passed twice. So considering the conditions, the course profile, heavy trainers and the time of the year, my time wasn't that bad. I was 6th woman (out of 323) and 43th overall (out of 685). Time looks slow in numbers but otherwise I'm quite pleased how I executed the race.
Results: http://www.racetimer.se/sv/race/resultlist/2385?ch...

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

Friday Jan 30, 2015 #

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)

Orienteering intervals 1:22:00 [3] 9.6 km (8:32 / km) +90m 8:10 / km
ahr:145 max:163

O-intervals Ytterby 1,5km/1,5km/1,7km/1,3km/0,8km/1,2km. Nice terrain and nice course with different elements but not the best weather.. Ice, snow, slush, and water. Quite tough to run and to make things worse it started to snow heavily when I was about half way through. 3 loops a bit faster but not pushing hard anywhere.

Thursday Jan 29, 2015 #

11 AM

Trail running 25:00 [2] 3.5 km (7:09 / km)

warm up jog and then some running drills

Running intervals 20:00 [4] 3.1 km (6:27 / km)
ahr:153 max:177

10x200m track intervals with ca 1:20 recoveries. 37-40sec. a lot of slush and water on the track and horrible weather. very windy and raining, around +1C. otherwise feeling ok and running was fairly easy. stomach still bad in the morning but amazingly good during the workout.

Swimming 30:00 [2]

15min aqua running + 15min swimming

8 PM

Running 52:00 [2] 8.4 km (6:11 / km) +70m 5:57 / km
ahr:140 max:152

easy trail run with a head lamp. very icy everywhere. just horrible conditions for outdoor running. better to stay inside or run on treadmill. had forgotten all about how terrible winter can be...

Wednesday Jan 28, 2015 #

Note

Taking care of things... Drove all the way to Uppsala and back to go to Skatteverket in order to get a new ID. Filled the application and drove back home. Dead tired and frustrated. Such a mess to lose everything and a huge effort to get new IDs, driving licence, bank cards etc.

Trail running 1:07:00 [2] 10.6 km (6:19 / km) +96m 6:03 / km
ahr:135 max:150

easy trail run in slush and ice. pretty horrible weather. stomach still weak.

Tuesday Jan 27, 2015 #

10 AM

Trail running 33:00 [2] 5.5 km (6:00 / km) +112m 5:27 / km

easy trail run around Smedsgärdsspåret. some wet snow and ice on the ground but I had my ice bugs.

Strength 45:00 [2]

pretty gentle session at gym and planning to go swimming after that but when I came to the lockers I noticed that some asshole had broken into my locker and stolen my wallet. fuck. so no swimming.

4 PM

Swimming 45:00 [2]

30' aqua running + 15' swimming. so I went back to Medley after shutting off my cards, calling police and notifying other authorities. I still can't believe someone broke the lock to break into my locker. scary!

Monday Jan 26, 2015 #

Note
(rest day)

muscles really aching from skiing and I also caught a some kind of stomach flu. feeling pretty horrible...

Sunday Jan 25, 2015 #

7 AM

Running 25:00 [2] 3.8 km (6:35 / km) +98m 5:50 / km

morning run down to ski centre and a small loop there

9 AM

Skiing (skate) 2:07:00 [3] 26.0 km (4:53 / km) +514m 4:27 / km
ahr:147 max:166

skiing with Annika. -5C and sunshine! just a perfect winter day! :D went around almost all skating tracks we managed to find. tested even the racing tracks. cool!

Saturday Jan 24, 2015 #

7 AM

Running 20:00 [2] 3.0 km (6:40 / km) +80m 5:53 / km

morning run down to ski centre and back. legs very sore from skiing.

9 AM

Skiing (classic) 2:10:00 [2] 23.5 km (5:32 / km) +560m 4:57 / km
ahr:140 max:160

Kallbolsrundan. about the same round as yesterday but in a snow storm and with almost no tracks. a real adventure. almost no one else out there. had thought of doing a longer training but my legs were really killing me. a lot of DOMS from yesterday!

5 PM

Skiing (skate) 1:00:00 [2] 12.2 km (4:55 / km) +218m 4:31 / km
ahr:142 max:160

Stormon rundan with a head lamp. Skating better than classic. Dark, cold, and beautiful.

Friday Jan 23, 2015 #

7 AM

Running 17:00 [2] 2.5 km (6:48 / km) +80m 5:52 / km

morning run. incredibly cold. feels like too cold to go out...

9 AM

Skiing (classic) 2:10:00 [2] 23.6 km (5:31 / km) +586m 4:54 / km
ahr:144 max:164

long tour classic. -19C and sunshine. a bit cold but otherwise just perfect!

3 PM

Skiing (skate) 55:00 [3] 11.0 km (5:00 / km) +207m 4:34 / km
ahr:151 max:168

a bit brisker skating in the evening around hund & pulka rundan and an extra loop on the way back. superb!

Thursday Jan 22, 2015 #

9 AM

Running (drills) 20:00 [2] 3.5 km (5:43 / km)

easy warm up,drills, jumps and strides. then quick lunch and off to Orsa Grönklitt with Rasa and Annika.

8 PM

Skiing (skate) 1:05:00 [2] 12.5 km (5:12 / km) +180m 4:51 / km
ahr:145 max:160

long drive to Orsa. then skiing in the darkness with a head lamp. a bit scary...

Wednesday Jan 21, 2015 #

10 AM

Orienteering 1:30:00 [2] 8.2 km (10:59 / km) +50m 10:39 / km
ahr:139 max:158

control pick training without controls. lots of snow and 25 controls to take, so the pace was quite slow. snow made both running and orienteering challenging but had a good time anyway :)

8 PM

Skiing 30:00 [2] 5.2 km (5:46 / km)
ahr:148 max:157

skating in deep snow with no tracks. pretty mad. just wanted to go out and test my new skis so I did a few rounds on the grass by strandskolan.

Tuesday Jan 20, 2015 #

11 AM

Running intervals (treadmill) 1:00:00 [5] 12.0 km (5:00 / km)
ahr:158 max:188

6x3min/2min + 4x200m/100m intervals on treadmill. 3:50-3:38min/km (15,5km/h-16,5km/h) in 3min reps and 3:00-3:30min/km in 200m reps (17km/h-20km/h). hate running on treadmill but pleased to get it done! :)

Swimming (aqua jogging) 20:00 [1]

6 PM

Running 40:00 [2] 7.0 km (5:43 / km)
ahr:146 max:167

easy run

Monday Jan 19, 2015 #

Running (treadmill) 30:00 [2] 6.0 km (5:00 / km)

Strength (perusvoima) 30:00 [3]

3min sit-ups test: 109
4x15x40kg squats
2x3x15x20kg lunges
2x3x15x50kg backward kicks
3x15x35kg leg curl
3x20x5kg back
3x15x80kg leg press
3x15x20kg heel raises
3x15 horizontal leg raises (abs)

Sunday Jan 18, 2015 #

Trail running 57:00 [2] 9.0 km (6:20 / km) +105m 5:59 / km

easy trail run. was supposed to do a long run but felt dead tired and had to come home.

Saturday Jan 17, 2015 #

10 AM

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

Orienteering 50:00 [5] 5.8 km (8:37 / km) +54m 8:14 / km
ahr:176 max:183

Linné Cupen E2, Upplandsberget. Kul stafetträning i fin terräng men tungt p.g.a. snön (ca 20cm). Orkade hålla tempot kanske halvvägs men sedan tröttnade till ordentligt och gjorde först en småmiss och därefter en större miss. Bra flyt i orientering förutom de två sträckor men mindre bra fysiskt. Var själv för det mesta och såg Lina först vid sista kontroll. Ingen ork att springa ikapp henne på vägen till målet.
GPS tracking: http://softtrackingweb.cloudapp.net/Viewer/Linnecu...

Trail running warm up/down 7:00 [1] 1.0 km (7:00 / km)

4 PM

Orienteering 1:18:00 [2] 8.5 km (9:11 / km) +75m 8:47 / km

teknikpass Nåsten. natt-OL med kurvbildkarta var ganska krävande.

Friday Jan 16, 2015 #

10 AM

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

Orienteering 50:00 [4] 7.4 km (6:45 / km) +97m 6:20 / km
ahr:168 max:179

Stockholm by night, Skavlöten. Missed this on Wednesday so I went and ran it today. Pretty clean run. Very icy conditions.

6 PM

Running 5:00 [2] 0.8 km (6:15 / km)

Strength (plyometrics) 30:00 [3]

another GRIT plyo HIIT session. pretty tired.

Thursday Jan 15, 2015 #

Skating 45:00 [2] 13.6 km (3:19 / km)
ahr:148 max:165

långfärdsskridskoåkning på Norrviken. isen var inte lika fin som den hade varit inna snön kom men det gick ändå att åka. åkte runt ett varv. kraftig motvind på vägen ner, medvind på vägen upp.

Tuesday Jan 13, 2015 #

Swimming (aqua jogging) 1:00:00 [2]

aqua jogging with Anni. hadn't seen her for a while and there was so much to catch up... and time flew by quickly in a good company :)

Monday Jan 12, 2015 #

11 AM

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

warm up including running drills, jumps and accelerations

Running intervals 45:00 [4] 8.1 km (5:33 / km)

so cold outside (-15C) that I went to Pirkkahalli to do the intervals there. first drills and strides, then the intervals. 6x1000m with 2min recoveries, then 4x200m/100m. 1000m reps 3:48-3:56, 200m reps 38-40sec.

Sunday Jan 11, 2015 #

Skiing long (skating) 2:00:00 [2] 26.5 km (4:32 / km) +392m 4:13 / km

xc country skiing with Heidi from Vatiala school to Kyötikkälä and water tower and then to check Atala/Leinola tracks. pretty good conditions, a bit soft powder snow. fun! :)

Saturday Jan 10, 2015 #

Trail running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Orienteering 39:00 [4] 5.8 km (6:43 / km) +20m 6:37 / km
ahr:165 max:173

Linné Cup E1 Plantskolan. Detta var egentligen en natträning som jag sprang på dagen. Gick hyfsat bortsett från den stora mossen som var för blöt att passera. Fick också stanna på kontrollerna eftersom reflexstavar var svåra att se i dagsljuset.

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Friday Jan 9, 2015 #

9 AM

Skiing 30:00 [2] 6.7 km (4:29 / km) +35m 4:22 / km
ahr:126 max:148

längdskidåkning i Täby konstsnöspåret. det var isigt och lite snö så blev det nästan enbart stakning. hade det varit en smula bättre så skulle jag har åkt längre.

6 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Strength 30:00 [2]
ahr:150 max:175

GRIT plyo, that is a type of HIIT workout with focus on plyometrics. excellent and tough session including plenty of jumps. totally exhausted and shaky afterwards.

Thursday Jan 8, 2015 #

10 AM

Trail running 37:00 [2] 5.5 km (6:44 / km) +60m 6:23 / km

easy run and drills

Strength (core) 10:00 [2]

6 PM

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

Orienteering 56:00 [4] 7.3 km (7:40 / km) +93m 7:13 / km
ahr:167 max:184

Natt Cup Katrinedal. Fun training but my night O skills suck. I need to train a lot more to be somewhat decent in it. Both running and orienteering difficult with limited visibility. Also different kind of O techniques and better route choices needed.

Wednesday Jan 7, 2015 #

Orienteering 2:25:00 [2] 17.0 km (8:32 / km) +205m 8:03 / km
ahr:145 max:163

long orienteering in snow-covered Järvafältet. it took a bit longer than I had expected but felt good all the way.

Tuesday Jan 6, 2015 #

10 AM

Cycling (spinning) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:120 max:141

spinningpass (Christine) på Medley. försökte ta det lite lugnt och smög i bakhörnet. ganska nöjd med mig själv.

6 PM

Trail running 55:00 [2] 10.0 km (5:30 / km) +134m 5:09 / km

easy run

Monday Jan 5, 2015 #

10 AM

Strength (bodypump) 1:00:00 [2]

Swimming 10:00 [2] 0.5 km (20:00 / km)

6 PM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

warm up to Sollentunavallen and some running drills with Attunda runners

Running intervals 25:00 [5] 6.2 km (4:02 / km)
ahr:178 max:187

2x(400-600-800-600-400) track intervals with ca 30-45sec recoveries (starts 2:00, 3:00, 3:45). 1:20, 1:28, 2:14, 2:13, 3:06, 3:07, 2:18, 2:18, 1:25, 1:25. started too fast and felt absolutely horrible after first two reps and also having difficulties to breath due to cold weather (-6C) but got gradually into it and very pleased with how I managed to finish the session. a real hate & love workout!

Running warm up/down 11:00 [1] 1.7 km (6:28 / km)

Sunday Jan 4, 2015 #

Trail running 2:20:00 [2] 22.7 km (6:10 / km) +180m 5:56 / km
ahr:151 max:174

long run around Norrviken with Attunda runners including orienteering course through Törnskogen. good fun! :)

Saturday Jan 3, 2015 #

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

Orienteering intervals 53:00 [4] 6.8 km (7:48 / km) +50m 7:31 / km
ahr:177 max:187

O intervals Norra Lunsen 7:45, 7:04, 9:00, 8:59, 6:53. Ran with guys but luckily I had a bit shorter forking on 4/5 intervals so that I could match them. Marshes were hard, no snow on the ground and beautiful sunshine. Just perfect conditions! :)

Trail running 23:00 [1] 3.5 km (6:34 / km) +50m 6:08 / km

easy evening run testing new Icebugs

Friday Jan 2, 2015 #

Orienteering 2:18:00 [2] 17.1 km (8:04 / km) +250m 7:31 / km
ahr:144 max:169

long orienteering around Bollstanäs. did short sections of orienteering in small isles of forests around Bollstanäs and all the way to Ekeby. really fun despite horrible weather (+5C and rain) and terrain was much better than I expected. at the end I ran a short sprint in our backyard a bit faster. cool! :)

Thursday Jan 1, 2015 #

Orienteering 1:03:00 [2] 6.0 km (10:30 / km) +90m 9:46 / km
ahr:133 max:163

just running around and checking out control points in our home forest. all snow is gone.

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