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Training Log Archive: redrider

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m
Trail running	25	19:44:00	99.98	(11:51)	160.9	(7:22)	5834
Orienteering	16	15:24:00	66.82	(13:50)	107.54	(8:36)	2498
Cycling	12	10:15:00	152.86	(4:01)	246.0	(2:30)	1959
Running	5	4:03:34	27.22	(8:57)	43.8	(5:34)	627
Strength	5	1:50:00
Cross training	1	30:00	1.86	(16:06)	3.0	(10:00)
Swimming	1	20:00	0.62	(32:11)	1.0	(20:00)
Total	45	52:06:34	349.36		562.24		10918

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Monday Aug 31, 2015 #

6 PM

Trail running 21:00 [1] 3.5 km (6:00 / km) +4000m 54 / km

easy recovery run to shake off my legs

Sunday Aug 30, 2015 #

8 AM

Cycling 18:00 [2] 6.0 km (3:00 / km) +32m 2:55 / km

cycling to train

9 AM

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

Orienteering 59:00 [4] 8.8 km (6:42 / km) +115m 6:18 / km
ahr:171 max:182

DM-lång. Väldigt trött lopp. Fick aldrig riktigt fart i benen och sprang dåligt flera sträckor och några småmissar på kontroller. Bättre fart generellt på andra halvan så jag får jobba lite att få upp farten direkt från starten även på långdistans. 3:a bakom Gunilla och Hilda.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
Sträcktider: http://obasen.orientering.se/winsplits/online/en/d...

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

5 PM

Cycling 18:00 [1] 5.6 km (3:13 / km) +46m 3:05 / km

Saturday Aug 29, 2015 #

8 AM

Cycling 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km

10 AM

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km

Orienteering 27:00 [5] 4.0 km (6:45 / km) +82m 6:07 / km
ahr:178 max:188

DM-medel. Några småmissar i ringen men i stort sett bra lopp. Betydligt bättre än de senaste medeldistanserna. Tyckte jag hade rätt bra fart och höll ihop det tekniskt. Måste vara nöjd. 2:a efter Maria Sjölander.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

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

12 PM

Cycling 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km

7 PM

Trail running 28:00 [1] 4.4 km (6:22 / km) +63m 5:56 / km

evening jog. very tired legs.

Thursday Aug 27, 2015 #

11 AM

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

warm up including drills and strides

Running intervals 28:00 [5] 5.3 km (5:17 / km)
ahr:165 max:190

5x1000m track intervals with 2min recoveries. +25C and burning sunshine. tough! first track session since ages!

Wednesday Aug 26, 2015 #

Trail running 1:35:00 [2] 15.5 km (6:08 / km) +207m 5:45 / km

easy run on paths in Järvafältet. was supposed to run 20-25km but my stomach is still weak and also I could feel yesterday's run in my calf so I had to cut it short. happy to do that, I just wasn't up to a longer run today. it's a shame really, because it's hard to fit any more long runs in the scheme before Lidingöloppet...

Tuesday Aug 25, 2015 #

Orienteering intervals 1:20:00 [3] 10.1 km (7:55 / km) +256m 7:02 / km
ahr:151 max:172

O-intervals, Söder Getaren 9:02 (0,9km), 9:00 (1,2km), 7:15 (0,83km), 8:24 (1,22km), 11:43 (1,52km). Stafett-SM träning. Terrain was much worse than För-SM terrain. Much more undergrowth and vegetation and less open rocks. Also some extra felling. So it was pretty tough to run. Tried to cut the course in smaller sections but found it still hard to find a flow.

Monday Aug 24, 2015 #

11 AM

Cross training 30:00 [1] 3.0 km (10:00 / km)

Strength 45:00 [2]

3x15 heal raises, 3x10 one-leg heal raises, 3x10x10kg one-leg heal raises with dumbbells, step up hops on a step board 3x30sec, jumps up and down a step board both feet together 3x30, box jumps up (over knee high box), box jumps down, box jumps up and down, sitting heal raises 3x10x60kg, squats 3x10x30kg/40kg/60kg, heal raises 3x10x30kg/40kg/60kg, balance exercises (high knee - touch down) 3x10x5kg, leg curl 3x10x40kg, leg extension 3x10x40kg, biceps 3x10x5kg, triceps 3x10x5kg, abs, backs, sides, push-ups

Swimming 20:00 [2] 1.0 km (20:00 / km)

5 PM

Trail running 57:00 [2] 8.0 km (7:08 / km) +91m 6:44 / km

easy trail run in Nåsten

Sunday Aug 23, 2015 #

10 AM

Trail running warm up/down 16:00 [2] 2.0 km (8:00 / km)

Orienteering 42:00 [4] 5.2 km (8:05 / km) +150m 7:04 / km
ahr:167 max:179

För-SM medel. A very tired run. Many small mistakes in the circle and a few bad route choices. Should have gone around some of the hills and pay more attention to details when approaching a control. Also more confidence needed and faster legs.
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 10:00 [1] 1.2 km (8:20 / km)

3 PM

Orienteering 1:03:00 [2] 5.8 km (10:52 / km) +195m 9:18 / km

Lång-SM träning, Galö. Otrolig fint och vackert!

Saturday Aug 22, 2015 #

10 AM

Trail running warm up/down 18:00 [2] 2.5 km (7:12 / km)

Trail running 1:26:00 [5] 11.5 km (7:29 / km) +101m 7:10 / km
ahr:174 max:189

För-SM lång, Tungelsta. Svårt & fint, loved it! Lite skakig början och det tar tid att komma in i loppet och vänja sig med skalan. Sedan flyter det fint på ganska länge, fram till sista 10-15min. Dvs orkade koncentrera ca 70min men inte längre. Fin fart på långsträckor men sedan till 13 börjar det kännas lite torrt i munnen och svart i huvudet. Glömmer för en kort stund vad jag håller på med och är inte riktigt säker var jag är när jag närmar mig kontrollen. Inget verkar stämma men får den ändå hyfsat, strular kanske en halv minut. Lite snett även till nästa. 16:e missar jag över 2min när jag klättrar till en fel höjd i det gröna och det tar tid att komma till det rätta. Och 1min miss även till nästa. Bra lopp fram till fjärde sista men usel avslutning. Frustrerande att tappa greppet så där i slutet. Men bra träning inför lång-SM!
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

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

2 PM

Orienteering 57:00 [2] 6.1 km (9:21 / km) +153m 8:18 / km

SM-träning Hemfosa-Ekeby. Easier terrain than in the morning and also the 1:10000 was clearer to read.

Friday Aug 21, 2015 #

Trail running 54:00 [2] 8.0 km (6:45 / km) +100m 6:21 / km

easy run including drills and 8x30sec sprints. stomach still a bit weird..

Strength 10:00 [2]

drills, jumps, and strength exercises for legs

Thursday Aug 20, 2015 #

Note
(sick)

stomach flu. hard to tell whether I ate something bad or got just badly dehydrated in my long run yesterday but I felt absolutely horrible and my stomach couldn't hold anything in today. had to skip all trainings.

Wednesday Aug 19, 2015 #

11 AM

Trail running long 1:53:00 [2] 18.5 km (6:06 / km) +283m 5:40 / km

long run on paths in Järvafältet. got badly dehydrated at the end of the run. totally exhausted.

5 PM

Cycling (road) 1:07:00 [2] 29.2 km (2:18 / km) +222m 2:13 / km

easy ride with Sami

Tuesday Aug 18, 2015 #

11 AM

Cycling 18:00 [2] 5.9 km (3:03 / km) +51m 2:55 / km
ahr:112 max:133

cycling to Törnskogen to Tureberg's club house

Trail running warm up/down 10:00 [2] 1.0 km (10:00 / km) +80m 7:09 / km

Orienteering intervals 31:00 [5] 4.1 km (7:34 / km) +90m 6:49 / km
ahr:160 max:181

O-intervals Törnskogen. Reran the middle distance course from Saturday in four parts S-3, 3-6, 6-9, 9-F with 2min recoveries in between. Splits 7:27, 5:43, 7:10, 5:06. Total time 25:26 which is almost 6min better what I did in the race.

Trail running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Cycling 15:00 [2] 5.9 km (2:33 / km) +43m 2:27 / km
ahr:137 max:157

cycling back home

7 PM

Trail running 36:00 [2] 6.8 km (5:18 / km) +84m 4:59 / km

easy run on paths including plyometrics

Strength (plyometrics) 10:00 [3]

strength for legs: calf raises in stairs 3x15, one-leg calf raises in stairs 3x10, calf jumps 3x10, calf hopping 3x10m, high knees 3x10m, butt kicks 3x10m, toawalking 3x10m, skipping 3x10m, squats jumps 3x10, vuoroloikka 5x15

Monday Aug 17, 2015 #

Cycling (road) 1:05:00 [1] 27.5 km (2:22 / km) +204m 2:17 / km
ahr:116 max:144

easy evening ride with Sami. tired!

Sunday Aug 16, 2015 #

9 AM

Cycling 17:00 [2] 5.8 km (2:56 / km) +50m 2:49 / km

cycling to Törnskogen

Trail running warm up/down 18:00 [2] 2.6 km (6:55 / km)

Orienteering 56:00 [5] 8.1 km (6:55 / km) +187m 6:12 / km
ahr:170 max:182

Attunda long distance. More relaxed and overall much better run than yesterday but not flawless. A couple of less good route choices and one wrong control very near to mine but pleased with my performance as a whole. 1st.
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Cycling 16:00 [2] 5.9 km (2:43 / km) +45m 2:37 / km

cycling back home

5 PM

Trail running 1:00:00 [1] 7.0 km (8:34 / km)

kartpromenad i Järvafältet med Sami :)

Saturday Aug 15, 2015 #

9 AM

Cycling 18:00 [1] 6.0 km (3:00 / km) +48m 2:53 / km

cyclign to Attunda's event in Törnskogen

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

Orienteering 31:00 [5] 4.3 km (7:13 / km) +95m 6:30 / km
ahr:173 max:185

Attunda medeldistans. Stressigt lopp och många småmissar inne i ringen men sedan ett rejält misstag på 9:an (+3min). Svårt att bestämma vägval där och ändrade mig i sista stund, vilket ledde till att uppmärksamheten var kanske inte som störst där. Läste fel en höjd och sprang lite snett där, men sedan tog det evigheter innan jag kunde läsa in mig. Tog 10:an före 9:an.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Cycling 14:00 [2] 5.8 km (2:25 / km) +48m 2:19 / km

cycling home

6 PM

Trail running 30:00 [1] 4.3 km (6:59 / km) +72m 6:26 / km

evening jog with Sami :)

Friday Aug 14, 2015 #

11 AM

Trail running 35:00 [2] 6.2 km (5:39 / km) +83m 5:17 / km
ahr:137 max:163

25min running, then 10min drills, then 5x20 uphill jumps, 5x15sec hill reps, 5min jog and 5x20sec sprints.

Strength 25:00 [3]

15min drills and jumps, 10min circuit. drills included heal raises, one-leg heal raises, standing calf jumps, squat jumps, moving calf jumps, hamstring hopping, skipping, butt kicks, high knees, hurdles, high knee and hold -walking, high knee and a kick (kuopaisu), and sideways running.

6 PM

Cycling 1:08:00 [2] 27.8 km (2:27 / km) +200m 2:22 / km

easy evening ride with Sami

Thursday Aug 13, 2015 #

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

Orienteering 1:02:00 [4] 8.5 km (7:18 / km) +60m 7:03 / km
ahr:175 max:181

Premiärträning vid Hålvismossen. Fint men tungt att springa. Mjukt underlag med lång blåbärsris och flera stora sankmarker. Sprang halvfort men orienterade bra, förutom sista sträckan till målet. Då hamnade jag mitt i värsta djungeln. Gult och grönt på kartan är sällan bra kombination...
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

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

Wednesday Aug 12, 2015 #

Orienteering intervals 1:24:00 [3] 10.5 km (8:00 / km) +192m 7:20 / km
ahr:151 max:173

O-intervals in Järvafältet 4x1-1,7km. 8min, 14min, 8min, 8min.

Tuesday Aug 11, 2015 #

Note

last physio meeting and calf massage. it feels ok but it's still very tight deep in.

6 PM

Trail running 43:00 [2] 7.0 km (6:09 / km) +100m 5:44 / km

easy run. really tired and calf hurting from the massage.

Monday Aug 10, 2015 #

Trail running 25:00 [2] 4.6 km (5:26 / km)

Strength 20:00 [2]

jumps and strength. heal raises, one-leg heal raises, calf jumps, rabbit jumps uphill, uphill jumps, squat jumps, box jumps up, box jumps down, bench jumps. then circuit with abs, backs, sides, push-ups, glutes, pelvis, hamstrings, and balance exercises.

Sunday Aug 9, 2015 #

10 AM

Cycling 3:06:00 [2] 80.1 km (2:19 / km) +620m 2:14 / km
ahr:117 max:149

Sigtuna round with Sami including an ice cream stop in Sigtuna. Finally summer!! :)

Saturday Aug 8, 2015 #

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

Orienteering 39:00 [5] 5.13 km (7:36 / km) +91m 6:59 / km
ahr:173 max:185

Golden Weekend middle distance race in Köping. Unbelievably stony forest and tricky orienteering. Had difficulties to run there with my sprained ankle and also map-reading was challenging due to all rocks and boulders. Next time I know better what 'blockterräng' means... Anyway, slow but decent start technically, then 30sec mistake in the circle on number 4 (didn't see the flag behind a stone), then quite good and fluent orienteering all the way until control 15, where I just fell asleep, forgot where I was and did a stupid 2min mistake. Then number 18 I missed again about 30sec because I thought it was in a re-entrant instead of a spur (circle was just on contour and it wasn't clear whether it was a hill or just a re-entrant). So 3min mistakes altogether. That's a lot in a middle distance but it was good to get to train this kind of terrain.
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday Aug 7, 2015 #

8 AM

Running 31:00 [2] 5.1 km (6:05 / km) +53m 5:47 / km

morning run in the rain before the travel

Thursday Aug 6, 2015 #

Trail running 4:40:00 [1] 24.5 km (11:26 / km) +540m 10:18 / km
ahr:115 max:147

tur i Høiås marka med Anni-Maija, Lotta och Ellu. fin tur! stigarna försvann men det gjorde ingenting.

Wednesday Aug 5, 2015 #

10 AM

Trail running warm up/down 10:00 [1] 1.4 km (7:09 / km)

Orienteering intervals 1:00:00 [4] 6.6 km (9:05 / km) +221m 7:47 / km
ahr:163 max:184

O-intervals Iddefjordsfella 5x1km 8:00, 7:44, 8:20, 6:30, 6:30. Beautiful!

5 PM

Running 34:00 [2] 5.1 km (6:40 / km) +125m 5:56 / km

easy run in Halden with Anni, Lotta and Ellu

Tuesday Aug 4, 2015 #

10 AM

Orienteering 1:01:00 [4] 6.7 km (9:06 / km) +181m 8:01 / km
ahr:156 max:182

O-training Akselås. mostly easy but 20min (3,1km) fast. nice but tough terrain.

5 PM

Running 45:00 [1] 5.2 km (8:39 / km) +176m 7:24 / km

easy evening run to Fredriksten festning with Bodil, Lotta, Ellu & Anni

Monday Aug 3, 2015 #

10 AM

Trail running (drills) 11:00 [1] 0.3 km (36:40 / km)

Orienteering 1:08:00 [2] 5.41 km (12:34 / km) +224m 10:25 / km

O-training Tveteskogen, mostly walking. calves still very sore..

5 PM

Cycling 1:15:00 [2] 28.5 km (2:38 / km) +290m 2:30 / km

bike ride with Anni-Maija on Jarkko's bike which was far too big for me. also wearing trainers with clip-ins wasn't such a good idea..

Sunday Aug 2, 2015 #

Note
(injured)

Orienteering 1:44:00 [2] 8.2 km (12:41 / km) +206m 11:16 / km

drive to Halden and long training in Iddefjordfjella east. walked only, my calves are killing me!

Saturday Aug 1, 2015 #

Note
(injured)

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Running 1:30:34 [5] 21.1 km (4:18 / km) +273m 4:02 / km
ahr:179 max:185

Tällberg half. Tough & hilly course but a fantastic event. Supposed to take an easy start but went for the mountain prize at the top of the first hill (5km). Felt good the first 10km but then got really tired and my calves started to cramp.. After 14km found suddenly another gear and ran well the rest. caught up the girl who had passed me earlier and spurted pass her at the end. 2nd lady :)
Results: http://www.eqtiming.no/Result/?eventUID=19571

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