Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
Cycling	14	12:08:00	182.22	(4:00)	293.25	(2:29)	1732
Orienteering	15	12:01:09	55.43	(13:01)	89.2	(8:05)	1620
Trail running	22	11:15:00	64.28	(10:30)	103.45	(6:31)	972
Strength	30	9:45:00
Swimming	3	1:40:00
Cross training	2	1:10:00	2.49		4.0
Total	53	47:59:09	304.41		489.9		4324

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Sunday May 31, 2015 #

Note
(injured)

moving out and in today and cleaning our flat in Rotsunda. pretty tough day.

8 PM

Trail running 50:00 [1] 6.2 km (8:04 / km) +90m 7:31 / km

phew, what a day... easy evening jog after the moving & cleaning. ran into a flock of cows on the way back and had to do an extra loop.

Strength 10:00 [1]

Saturday May 30, 2015 #

Note
(injured)

packing, packing, packing...

7 PM

Cycling (mtb) 45:00 [3] 13.5 km (3:20 / km) +123m 3:11 / km
ahr:124 max:152

rode my bike from Rotsunda to Viby and then a round on trails in Järvafältet. awesome!

Strength 10:00 [1]

Friday May 29, 2015 #

Note
(injured)

physio. 45min strength, 20min electrotherapy, 10min massage.

10 AM

Cycling 25:00 [1] 10.0 km (2:30 / km)

Strength 45:00 [2]

physio session. normal heel raises, heel raises in stairs, heel raises with weight, foot extension exercises 5x15x55kg, sitting heel raises 5x15x45kg, toe walking with weights, balance exercises (up to tiptoes and bend down to ground), two sets of plyometric jumps 3x60sec (up and down) and 3x30sec (side hops).

Thursday May 28, 2015 #

Note
(injured)

11 AM

Cycling 53:00 [2] 23.02 km (2:18 / km) +161m 2:13 / km
ahr:128 max:147

nice and easy recovery ride

Strength 10:00 [1]

6 PM

Cycling warm up/down (mtb) 17:00 [1] 5.5 km (3:05 / km) +46m 2:58 / km

Orienteering 50:00 [3] 6.0 km (8:20 / km) +139m 7:28 / km
ahr:141 max:159

middle distance training in Fresta. 8min warm up + 42min orienteering. could feel the calf while running.

Cycling warm up/down (mtb) 15:00 [1] 5.1 km (2:56 / km) +30m 2:51 / km

Wednesday May 27, 2015 #

Note
(injured)

10 AM

Trail running 30:00 [2] 3.8 km (7:54 / km)

barefoot running & drills on grass. felt better than running with shoes on.

Strength 10:00 [1]

6 PM

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

warm up including drills and gentle strides

Orienteering 51:22 [5] 7.3 km (7:02 / km) +120m 6:30 / km
ahr:179 max:190

Jukola/Venla test, Siggefora. I was sceptical whether I'd be able to run or not but terrain was lovely and I managed to run pretty well. I still felt relatively slow but to my surprise my pace wasn't that bad.. Terrain was technical but beautiful and much more runnable than in Luhalahti. Bilberry and moss made the ground soft and tough but otherwise it was smooth and fine. Loved it! Orienteering went pretty well and I had quite a good run. Some small hesitation here and there and a slow route to number 6. Overall quite happy :)
WinSplits: http://obasen.orientering.se/winsplits/online/sv/d...
Livelox: https://www.livelox.com/Viewer/Venla/Jukola-test/D...

Trail running warm up/down 5:00 [1] 0.9 km (5:33 / km)

Tuesday May 26, 2015 #

Note
(injured)

3 PM

Orienteering 1:48:00 [1] 10.2 km (10:35 / km) +125m 9:59 / km
ahr:135 max:164

orienteringspromenad i Kårsta. himlafin terräng men vaden fortfarande inte bra.

Strength 10:00 [2]

Monday May 25, 2015 #

Note
(injured)

meeting with a physio in the morning. decided to take an easy session today. only gentle exercises with no weights and recovery program in electrical therapy. 1h massage in the evening.

10 AM

Cycling warm up/down 5:00 [1] 2.5 km (2:00 / km)

Strength 30:00 [1]

physio exercises

Sunday May 24, 2015 #

Note
(injured)

10 AM

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

Orienteering 22:00 [4] 3.5 km (6:17 / km) +100m 5:30 / km

Finnish Middle Champs qualification, K1. Technically stable run with only some hesitation here and there. Didn't feel very fast but was happily surprised to be less than a minute behind the heat winner :)
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_ke...

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

2 PM

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

Orienteering 40:00 [5] 5.1 km (7:51 / km) +277m 6:10 / km

Finnish Middle Champs final. My legs were empty, calf was hurting, and had absolutely no energy or power to run another race in that kind of heavy terrain. A bit too heavy start to race like this after almost two months off from running and orienteering.. It wasn't a clean run and I made some small mistakes but basically I was just dying and lost awfully lot in running. My brain was a bit slow too compared to qualification. Very different feeling. Almost quit the race after 5 controls but somehow pushed it through anyway.
GPS-tracking: http://www.tulospalvelu.fi/gps/20150525smkeskiD21/
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_ke...

Saturday May 23, 2015 #

Note
(injured)

10 AM

Swimming 40:00 [2]

30min aqua jogging including 10x30sec + 5x15sec intervals and 10min easy swimming (550m)

Friday May 22, 2015 #

Note
(injured)

9 AM

Orienteering intervals 47:00 [3] 5.2 km (9:02 / km) +117m 8:07 / km
ahr:157 max:181

model event in Särkijärvi, Luhalahti. easy jogging including 2x6x1min intervals with 1-2min recoveries. running felt a bit better than on wednesday. calf didn't bother much while I ran but could feel it afterwards. nice training!

Strength 10:00 [1]

physio exercises

Thursday May 21, 2015 #

Note
(injured)

10 AM

Strength 10:00 [1]

calf strengthening & stretching exercises

Trail running 45:00 [2] 6.3 km (7:09 / km) +93m 6:39 / km

easy trail run in trails of Käpylä including 6x1min intervals on small paths. could run but calf was a bit sore afterwards.

7 PM

Cross training (cross-trainer) 40:00 [2] 4.0 km (10:00 / km)

Strength 40:00 [2]

overall strength workout at gym. squats, one-leg squats, lunges, step-ups, balance exercises, heel raises, press-ups, push-ups, back exercises, hip exercises, leg curl, leg extension, leg press, abs, sides

Wednesday May 20, 2015 #

Note
(injured)

8 AM

Strength 10:00 [2]

physio exercises

10 AM

Trail running (drills) 50:00 [2] 6.0 km (8:20 / km) +78m 7:49 / km

warm up to Pyynikki, then some calf warming exercises, running drills, gentle jumps, hops and step-ups on to a bench, stair running, hops in stairs and warm down including a few gentle accelerations. calf is better but took it very cautiously. didn't want to irritate it more than necessary.

6 PM

Trail running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering intervals 42:00 [4] 5.0 km (8:24 / km) +93m 7:41 / km

4x1km O intervals in Kukonjärvi, Teisko by Antti Harju. Length of the intervals 1,2km/1,1km/1,1km/ 0,8km and times approx. 9min/9min/9min/5min. Nice terrain and good fun but still feeling quite slow & clumsy... Calf was quite alright when I ran but could still feel it. Skipped the last interval.

Tuesday May 19, 2015 #

Note
(injured)

4 PM

Trail running 44:00 [1] 6.8 km (6:28 / km) +102m 6:01 / km

easy trail run to Kauppi and round around 'kuntokolmonen'. calf still a bit sore from the treatment yesterday..

Strength 15:00 [1]

mostly just core exercises, some very gentle heel raises and foam rolling. calf too sore to do a full set of exercises.

Monday May 18, 2015 #

Note
(injured)

physio meeting. 10min warm up on bike, 50min strength training with plyometrics(!), 20min electromuscular stimulation (training program), and massage. calf felt ok in all exercises (yay!) but very sore after the electric stimulation. could barely walk with it.

10 AM

Trail running intervals 47:00 [4] 8.3 km (5:40 / km) +51m 5:30 / km
ahr:160 max:189

4x4min/2min + 4x1min/1min intervals on trail. felt absolutely horrible but nice that my calf took it pretty well :)

1 PM

Cycling 10:00 [2] 4.0 km (2:30 / km)

Strength 50:00 [3]

physio strength session. once again she introduced some new challenging exercises, this time plyometric exercises. really tough workout after the intervals!
3x15 normal heel raises
3x15 heel raises with toes pointing out
3x15 two leg heel raise - slow one leg descend
3x10''/10''/10'' one leg heel raises with 3-phase descend
tiptoeing back and forth with 4kg weights in my hands 3x10m
step-and fast up to toes-walk with 4kg weights 3x10m
quick up-and-downs 3x10sec
sitting eccentric calf exercises with weight 3x15x50kg
sitting heel raises with weight 3x15x40kg
3x10 step-ups on to a cushion bringing your knee up and lifting a 5kg weight above your head
3x10x5kg knee lift and bringing a 5kg weight above your head while standing on a cushion, followed by torso bends down to ground and bringing the free leg up behind you
3x30sec fast step ups to a step board and descends on both sides
3x10 jump up to bench - down to other side - and turn around jump
3x30sec high knee running on a mattress - jobbigt!!

Sunday May 17, 2015 #

Note
(injured)

8 AM

Strength 10:00 [1]

calf strengthening & stretching exercises

Trail running 27:00 [1] 4.2 km (6:26 / km) +107m 5:42 / km

easy recovery jog

Swimming (aqua jogging) 30:00 [1]

aqua jogging including 5x30sec intervals

Saturday May 16, 2015 #

Note
(injured)

7 AM

Strength 10:00 [2]

calf strengthening & stretching exercises

8 AM

Cycling long 3:50:00 [3] 104.7 km (2:12 / km) +656m 2:08 / km
ahr:129 max:158

SMACK rundan or our own variant of it and the first 100k ride of the year! Started from home and joined the 70k route and then back home from Märsta after the round. A few faster sections with the peloton and some groupettos. Gorgeous sunshine and absolutely fantastic route! Good fun! :D But aching everywhere after the ride..

Friday May 15, 2015 #

Note
(injured)

12 PM

Trail running warm up/down 20:00 [3] 3.0 km (6:40 / km) +103m 5:41 / km
ahr:156 max:181

warm up to start and drills. okay I haven't run much lately and there was 100m climb to start, but still, I can't understand my heart rate! I did increase the pace a bit at the end but had no idea that it was this hard!

Orienteering 45:00 [5] 5.8 km (7:46 / km) +81m 7:15 / km
ahr:177 max:189

Swedish League middle Säter. Very hesitant whether to run the race or not.. At the last minute I decided to go there and start and see how it feels. Running felt okay but there was too much brushwood, which made it very difficult to proceed. I just couldn't hop over things like I normally do and had to take it quite cautiously. A decent start technically but felt clumsy and slow. On number 3 I stopped a few meters too early (lack of confidence) and made a 2-3min mistake in the green. Another big mistake followed on number 5 (4min). I was there with Lena and trusted more on her than to myself... After that I slowed down a bit and just tried to orienteer smoothly the rest of the course. Still some small mistakes. No flow whatsoever. Lack of routine and lack of running in terrain reflected greatly to my orienteering. Such a bad run but I'm still happy that my calf was quite okay :)

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

7 PM

Cycling 36:00 [2] 14.13 km (2:33 / km) +104m 2:27 / km

easy evening ride with Sami

Thursday May 14, 2015 #

Note
(injured)

10 AM

Trail running 42:00 [2] 6.03 km (6:58 / km) +27m 6:49 / km
ahr:146 max:178

easy run incl. 15min drills and 6x30sec gentle sprints on grass with 30sec recoveries. calf felt ok.

Strength 30:00 [2]

strength session at home including physio exercises, balance exercises, and core exercises.

5 PM

Orienteering intervals 40:00 [3] 4.2 km (9:31 / km) +115m 8:23 / km
ahr:148 max:174

gentle O-intervals in Norra Törnskogen 1,3km 10min (150/174) and 1,5km 12min (162/172). left ankle still sore but able to run when I taped it. took it quite cautiously anyway. calf felt better than the ankle. so something good with a sprained ankle ;)

Wednesday May 13, 2015 #

Note
(injured)

meeting with a physio. 10min warm up on a stationary bike, then 45min strength training, 25min electromuscular stimulation (active recovery), and massage. calf feels stronger.

1 PM

Cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Strength 45:00 [3]

3x15 normal heel raises
3x15 heel raises with toes pointing out
3x15 two leg heel raise - slow one leg descend
3x10''/10''/10'' one leg heel raises with 3-phase descend
tiptoeing back and forth with 5kg weights in my hands 3x10m
step-and fast up to toes-walk with 5kg weights 3x10m
quick up-and-downs 3x10sec
sitting eccentric calf exercises with weight 4x15x50-60kg
sitting heel raises with weight 4x15x40kg
3x10 step-ups up to tip toes on a cushion on a bench while bringing your knee up and lifting a 5kg weight above your head simultaneously - still challenging!
3x10x5kg standing on a cushion and lifting up your knee and bringing 5kg weight above your head simultaneously at first, then bending torso down towards ground while bringing the free leg up behind you - even more challenging than the previous exercise

Tuesday May 12, 2015 #

Note
(injured)

10 AM

Orienteering 1:02:00 [2] 8.0 km (7:45 / km) +92m 7:20 / km
ahr:149 max:169

joggade lugnt tredje sträckan som jag skulle ha sprungit i 10mila. vad fint det var! vaden kändes bra hela vägen i lugn fart men jag vrickade andra foten. typiskt.

5 PM

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

easy jog on the grass

Strength 50:00 [3]

strength training at gym. 3x15 heel raises, 3x15 heel raises with toes pointing out, 3x15 eccentric heel raises on a step board, 3x2x10 one-leg heel raises, 3x15 heel raises with 20kg weight, 3x15x20kg squats, 3x2x15x50kg kick backs, 3x15x5kg back extension, 3x15x30kg leg curl, 3x15x30kg leg extension, 3x10x30kg calf exercises, 3x15x80kg leg press, 3x2x10 step-ups on bench with 5kg weight overhead, 3x2x10 step-ups on bosu with 5kg weight overhead, and some core exercises in between

Swimming (aqua jogging) 30:00 [1]

Monday May 11, 2015 #

Note
(injured)

meeting with a physio. 5min warm up on a stationary bike, then 30-40min strength training, 25min electromuscular stimulation (training program), and massage. both the electric therapy and massage pretty heavy this time and I could feel it in my calf afterwards. icing at home.

8 AM

Trail running 24:00 [1] 4.02 km (5:58 / km) +27m 5:47 / km

easy morning jog. no pain! :)

10 AM

Cycling warm up/down (stationary bike) 5:00 [1] 2.0 km (2:30 / km)

Strength 30:00 [2]

3x15 normal heel raises
3x15 heel raises with toes pointing out
4x15 two leg heel raise - slow one leg descend
4x10''/10''/10'' one leg heel raises with 3-phase descend
tiptoeing back and forth with weights in my hands
quick up-and-downs
sitting eccentric calf exercises with weight 4x10x40kg/45kg/50kg/55kg
sitting heel raises with weight 4x10x30kg
3x10 step-ups on a cushion on a bench while bringing your knee up and lifting a weight above your head simultaneously - extremely challenging!

Sunday May 10, 2015 #

Note
(injured)

4 PM

Cycling (road) 1:04:00 [2] 30.0 km (2:08 / km) +171m 2:04 / km
ahr:130 max:158

10mila hangover. easy ride with Sami.

Strength 20:00 [2]

calf strengthening & stretching exercises and a bit of balance and strength training with bosu

Saturday May 9, 2015 #

Note
(injured)

calf is really bad and decided not to run 10mila :(

10 AM

Cycling tempo 48:00 [4] 23.2 km (2:04 / km) +123m 2:01 / km
ahr:153 max:166

10mila frustration ride, in other words 15km tempo (28min) + 3x30sec sprints

Strength 10:00 [2]

calf strengthening & stretching exercises

Friday May 8, 2015 #

Note
(injured)

saw a physio again. 5min warm up cycling, 20-30min strength training, 20min electric therapy (recovery program but slightly harder than last time) and massage. calf felt sore afterwards.

10 AM

Cycling warm up/down (indoor) 5:00 [1] 2.0 km (2:30 / km)

Strength 20:00 [2]

3x10 normal heel raises,3x10 normal heel raises with toes pointing out, 3x10 heel raises with slow one leg descend, 4x (10sec hold up - 10sec hold middle - 10sec hold down), eccentric calf exercises with weights 4x10x35kg, sitting heel raises with weights 4x10x30kg

6 PM

Orienteering 1:03:00 [2] 8.5 km (7:25 / km) +107m 6:58 / km
ahr:147 max:176

warm up 12min + model event 42min 5km + warm down incl. 6x30sec sprints. calf very painful again. too much running around the event centre and too long way to model event start.

Thursday May 7, 2015 #

Note
(injured)

11 AM

Trail running 34:00 [2] 6.2 km (5:29 / km) +30m 5:21 / km

easy run incl. 10x30sec sprints

Strength 10:00 [1]

calf strengthening and stretching exercises

5 PM

Trail running warm up/down 14:00 [1] 2.1 km (6:40 / km)

Orienteering 33:00 [4] 4.8 km (6:52 / km) +49m 6:32 / km
ahr:174 max:181

stafetträning i Södra Lunsen. startade i vågen med Kajsa och några andra men var för mig själv redan på väg till första. höll bra tempo hela vägen och orienterade rätt. vaden höll bra :)

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

Wednesday May 6, 2015 #

Note
(injured)

slept with the micro current thing (8h). calf ok in rest. went back to Solna clinic to meet with a physio. very happy with her. she was genuinely interested in my injury, examined it thoroughly and tried to offer a diagnose. she believes that there might be micro-tears that weren't visible in ultra but can still take a while (months!) to heal properly... she gave me some new exercises to do at home, then I got 20min electrotherapy (recovery) and a bit of massage. it all felt quite good.

8 AM

Strength 10:00 [1]

calf strengthening & stretching exercises

12 PM

Cycling (mtb) 50:00 [2] 17.4 km (2:52 / km) +107m 2:47 / km

cycling to physio in Solna including spurts and accelerations

Cycling (mtb) 1:30:00 [2] 26.2 km (3:26 / km) +211m 3:18 / km

cycling back home a different route. my phone died on the way and got a bit lost...

Tuesday May 5, 2015 #

Note
(injured)

slept again with the micro current thing (8h). calf ok in rest.

8 AM

Strength 10:00 [1]

calf stretching & strengthening exercises

11 AM

Trail running 15:00 [1] 2.3 km (6:31 / km) +51m 5:52 / km

very easy jog on paths around the home woods. calf fairly good in slow pace.

Strength 30:00 [2]

gentle strength training at home. lot of exercises with bosu and swiss ball. balance, core, and legs. step up on bosu and hold, squats on bosu, single leg balance with torso rotation, single leg squats on bosu, v-sit with counter rotation, push-ups, bicycle, lateral curl, opposite arm leg raise, arm/leg flutter + opposition balance, heel raises on stairs, one leg heel raises, plank on swiss ball with knee pull, stationary lunges, crunches on swiss ball, back extensions on swiss ball, push ups, plank, squats.

5 PM

Orienteering intervals 50:00 [3] 6.6 km (7:35 / km) +61m 7:14 / km
ahr:153 max:171

O-intervals Norra Lunsen 3x1km 8min+7min+6min. calf was fairly good but not symptom-free...

Monday May 4, 2015 #

Note
(injured)

slept again with the micro current thing (8h). calf feels ok in rest.

8 AM

Strength 10:00 [1]

calf stretching & strengthening exercises

11 AM

Cross training (recovery) 30:00 [1]

Sunday May 3, 2015 #

Note
(injured)

calf feeling quite ok. 2h micro current therapy & icing after the the race.

9 AM

Strength 10:00 [1]

calf stretching & strengthening exercises

12 PM

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

Orienteering 29:47 [5] 4.3 km (6:56 / km) +81m 6:20 / km
ahr:179 max:190

Roslagsmedeln. First race for a while and first time running fast in terrain since Rånäs. Absolutely horrible! Felt very insecure, slow and inadequate but to my surprise it wasn't as bad as it felt.. Beginning was technically really good up to number 4 but then I started to lose time because of undergrowth, exhaustion, lack of confidence and poor navigation. Small mistakes on number 7 and 9 in the circle because I forgot to check the control description, maybe a minute altogether. In addition a lot of hesitation in many places. By the way, Garmin claimed after the race that I need 52h recovery. I guess cycling hasn't been that hard training for the hearth then...
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 7:00 [1] 1.2 km (5:50 / km)

warm down jog with Cat

3 PM

Orienteering 38:00 [1] 4.7 km (8:05 / km) +63m 7:35 / km

Saturday May 2, 2015 #

Note
(injured)

slept with the micro current thing (8h). maybe less pain? hard to tell.. anyway, able to walk down the stairs without pain and to do one-leg heel raises again, yay! 30min massage in the afternoon, just the back of the legs. felt pretty good. just a week to go to 10mila now. crossing my fingers and hoping for the best...

9 AM

Strength 10:00 [2]

stretching & strengthening exercises for calf and toe flexors

Trail running intervals 39:00 [4] 7.5 km (5:12 / km) +32m 5:05 / km
ahr:157 max:184

easy run incl. gentle 5x1min intervals. a bit faster than yesterday but still cautiously. hearth rate sky-high despite slow pace. less pain than yesterday.

Friday May 1, 2015 #

Note
(injured)

some progress in the healing. continued with icing and micro current therapy (2h).

8 AM

Strength 10:00 [1]

very gentle stretching & strengthening exercises for calf and toes

11 AM

Trail running 20:00 [1] 2.8 km (7:09 / km) +60m 6:27 / km

easy jog around the home woods. calf feels still sore from the acupuncture...

6 PM

Trail running intervals 40:00 [4] 6.8 km (5:53 / km) +121m 5:24 / km
ahr:159 max:181

15min warm up + 4x3min gentle intervals with 2min recoveries + warm down with easy 3x15sec sprints. first time running fast in a month! :) calf was bothering a bit, especially uphill.

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