Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+m
	Orienteering	16	16:33:00	80.67	(12:19)	129.83	(7:39)	3456
	Trail running	19	14:54:00	85.58	(10:27)	137.73	(6:29)	2242
	Cycling	3	6:08:00	93.7	(3:56)	150.8	(2:26)	1405
	Running	9	4:55:00	31.77	(9:17)	51.13	(5:46)	316
	Strength	7	2:40:00
	Cross training	1	30:00	1.86	(16:06)	3.0	(10:00)
	Total	45	45:40:00	293.59		472.49		7419
averages - sleep:7.6

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Thursday Mar 31, 2016 #

9 AM

Orienteering tempo 1:05:00 [4] 8.5 km (7:39 / km) +222m 6:46 / km
ahr:159 max:178 slept:7.0

Mass start diamond with Halden in Iddefjordsfjella including 25min warm up/down and 39min orienteering (5,3km). Such a great training! Had planned to run a bit harder but felt tired from yesterday so I just tried to find a nice pace where I could orienteer smoothly. Also I sprained my left ankle. Some faster pace running at the end with Anni-Maija :) Tracking: https://www.loggator.com/events/cRuAQfM7JuQBy09t#

3 PM

Orienteering 1:00:00 [2] 6.8 km (8:49 / km) +242m 7:29 / km
(injured)

Middle distance in Näsinge V. Sprained my ankle in the morning and it was quite sore so took it very cautiously. Could do the training but it got worse and was really sore afterwards! :(

Wednesday Mar 30, 2016 #

10 AM

Orienteering long 1:47:00 [2] 13.0 km (8:14 / km) +320m 7:20 / km
ahr:152 max:165 slept:9.0

Long distance, Akselås. Such a beautiful forest! Much better feeling than from the last time and it was actually really nice & runnable. Pure enjoyment! Also orienteering went quite well.

2 PM

Orienteering intervals 58:00 [3] 6.9 km (8:24 / km) +190m 7:23 / km
ahr:159 max:176

O-intervals Iddefjordsfjella. Really tired from the morning training and messed it up big time. A lot harder than in the morning and being tired and unable to focus didn't make it any easier...

Tuesday Mar 29, 2016 #

Orienteering 59:00 [2] 5.4 km (10:56 / km) +200m 9:13 / km

Traveling to Strömstad with Sam, Cat, and Kate, and stopped for a training in Åmål. Ran/walked the Swedish League middle distance from last year. Hailstorm when we started and really wet and slippery in the forest. Kind of dangerous in several places. Would have really needed studded shoes there!

Monday Mar 28, 2016 #

Note
(rest day)

Strength 30:00 [1]

Sunday Mar 27, 2016 #

Cycling long (road) 2:28:00 [2] 60.5 km (2:27 / km) +490m 2:21 / km
ahr:126 max:146

long ride in the sun :) heavy wind but otherwise just perfect! route Täby kyrkby - Vallentuna - Lindholmen - Husby - Sälna - Kragsta - Rotebro - home.

Saturday Mar 26, 2016 #

10 AM

Trail running warm up/down 15:00 [2] 2.6 km (5:46 / km)

Orienteering 32:00 [5] 5.0 km (6:24 / km) +100m 5:49 / km
ahr:173 max:187

Kringelträffen in Västra Nykvarn. Solid race until the second last control. There I lost a focus for a short moment and drifted to the men's second last control that was about 100m away from ours. Lost about 45'' there but otherwise a good run. I even tried to start fast this time and managed pretty well. Controlled but efficient. Feels like I'm getting more and more used to running in the forest now and it gets easier every time. Won ahead of Bettina :) TE 4.0.
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/Kringeltraffen/D21?...

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

a little bit longer warm down with Kate and Bettina. enjoying the sun! :)

6 PM

Running 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km

easy evening run

Friday Mar 25, 2016 #

10 AM

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

Orienteering 48:00 [5] 7.73 km (6:13 / km) +108m 5:48 / km
ahr:173 max:185

Påskorienteringen somewhere near Eskilstuna. Had difficulties finding speed and flow in the beginning. Felt tired and my knee was still hurting a bit. Some hesitation on a few controls and about 1min mistake on number 8. After that I found another gear and ran faster at the end. Good long leg back and overall better pace at the end of the course. 3rd after Annika and Anna Wehlin. TE 4.9.
Results: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/Paskorienteringen/D...

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

6 PM

Trail running 32:00 [2] 5.3 km (6:02 / km) +67m 5:41 / km

easy evening run

Thursday Mar 24, 2016 #

10 AM

Trail running 45:00 [2] 8.1 km (5:33 / km) +76m 5:18 / km

easy trail run including drills, jumps, and short hill reps

Wednesday Mar 23, 2016 #

11 AM

Trail running 45:00 [2] 7.2 km (6:15 / km) +80m 5:55 / km

easy run on small paths

6 PM

Orienteering 1:15:00 [3] 10.2 km (7:21 / km) +162m 6:49 / km

Onsdagsnatt Flottsunda. Difficulties with the lamp (which kept falling off) and the compass (which had a big bubble in it) but otherwise quite alright. A small mistake on the first control and also some hesitation here and there but overall pretty controlled and smooth run for me considering that it was night orienteering. Livelox: https://www.livelox.com/Viewer/Onsdagsnatt-Flottsu...

Tuesday Mar 22, 2016 #

11 AM

Trail running intervals 55:00 [4] 10.3 km (5:20 / km) +140m 5:00 / km

6x3min/2min intervaller på elljusspåret och 5x150m sprints

7 PM

Cross training 30:00 [2] 3.0 km (10:00 / km)

Strength (core) 15:00 [2]

Monday Mar 21, 2016 #

Trail running 36:00 [1] 6.0 km (6:00 / km) +80m 5:37 / km

easy recovery run. knee a bit sore and arm really sore from the vaccination! couldn't do any push ups or even side plank on the left side because of my arm. couldn't even think about going swimming!

Strength (core) 15:00 [2]

Sunday Mar 20, 2016 #

11 AM

Trail running warm up/down 18:00 [2] 2.8 km (6:26 / km) +20m 6:12 / km

Trail running 50:00 [5] 7.5 km (6:40 / km) +203m 5:52 / km

Måsenstafetten, 3rd leg after Hilda and Lisa C. Girls did terrific job on the first two legs and I got to start in the lead about 15sec ahead of Lidingö's Anna Bachman. It was really exciting and terrific to get to run the last leg (for the first time in Linné) but unfortunately I had really heavy legs and couldn't really keep the pace I wanted to. Anna was soon on my heels and after she passed me I had difficulties to keep up with her. On the long leg I lost sight to her and also made a small mistake on the control. After that I was on my own until Helena Jansson came. She was running like deer and there was no way I could keep up with her. It was a bit frustrating but what could I do. I just tried to focus on orienteering and survive the rest of the course. I was seriously tired at the end and quite surprised that I managed to find any of the controls. Only a small mistake on the third last control but otherwise quite good technically. Brought us in as 3rd. That was the best I could do today. Next time I'll be stronger... Got also TBE vaccination boost after the race.
Results: http://eventor.orientering.se/Events/ResultList?ev...

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

Saturday Mar 19, 2016 #

12 PM

Trail running warm up/down 18:00 [1] 2.3 km (7:50 / km) +64m 6:52 / km

Orienteering 1:02:00 [5] 8.7 km (7:08 / km) +220m 6:20 / km
ahr:176 max:184

Nyköpingsorientering long distance and season opening race for me. I just tried to find nice rhythm and flow in my orienteering and managed pretty well in that. Only a small mistake on number 8 but otherwise a solid race. Just what I wanted. Won ahead of Lovisa Persson. TE 5.0.
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 13:00 [1] 2.0 km (6:30 / km) +22m 6:10 / km

6 PM

Running 23:00 [2] 4.0 km (5:45 / km) +22m 5:36 / km

easy evening jog. hit my knee in the race today and it got pretty swollen and sore after a few hours. it hurt quite a lot when I ran but I was able to run with it and made the decision to run tomorrow. I surely hope it will be better tomorrow!

Friday Mar 18, 2016 #

Trail running 42:00 [3] 6.0 km (7:00 / km) +130m 6:19 / km

10min warm up + drills and jumps (rabbit jumps, borzov jumps, one-leg jumps, uphill leaps, calf jumps) + 5x15sec hill sprints + 5x25sec hill sprints + warm down incl. 5x30sec relaxed sprints on flat. feeling quite alright. no pain in the foot but still quite cautious with the jumps.

Thursday Mar 17, 2016 #

Cycling (road) 1:05:00 [2] 28.0 km (2:19 / km) +235m 2:14 / km

First ride of the year with Forme! Spring is in the air! :)

Wednesday Mar 16, 2016 #

Trail running 29:00 [1] 4.0 km (7:15 / km) +63m 6:43 / km
slept:4.0

Easy recovery run to shake off my legs after the travel.

Tuesday Mar 15, 2016 #

7 AM

Running 30:00 [2] 5.0 km (6:00 / km)
slept:7.0

Morning run along the coastline in Fuengirola.

11 AM

Trail running long 2:03:00 [2] 12.2 km (10:05 / km) +802m 7:35 / km

Hike up to Pico Mijas (1151m). A bit stony trekking path from the village up to the saddle between the two summits but then the path ended there and I had to continue through a stone field the last mile. More challenging than it looked like but the further I got the less attractive I found turning back. Came down another path which was much better. Great hike despite the challenges and stunning views!

Monday Mar 14, 2016 #

9 AM

Trail running 1:05:00 [3] 12.03 km (5:24 / km) +155m 5:05 / km
slept:7.0

Progressive out-and-back run in stunning scenery along the coastal trail from Barbate to the lighthouse and back. Easy to the lighthouse, brisk run back. Foot was fine! :) Then drive to Fuengirola.

Sunday Mar 13, 2016 #

7 AM

Trail running 16:00 [1] 2.3 km (6:57 / km)

Morning run on the beach

10 AM

Orienteering intervals 1:15:00 [4] 11.4 km (6:35 / km) +258m 5:55 / km
ahr:149 max:177 slept:8.0

O-intervals, La Brena including warm up 15' 2,7km + intervals 1,3km (8min) + 1,5km (10min) + 1,2km (8min) + 1,1km (6min) with ca 2min jog recoveries + warm down 15' 3km. Second interval pretty tough with a steep climb in the sand! First two intervals went well, then some technical problems with the third and forth. Had taped my left foot as straight as possible and it was pretty good for quite long but at the end of the training I could feel it again. Funny coincidence that when I came to my start point there was a trail race going on (Brena Trail) and runners were passing that point right there and then. They had a drink station and a spectator point there as well so I got my share of the cheering when I passed by. What a nice race feeling at the start! :)

4 PM

Orienteering 1:00:00 [2] 8.0 km (7:30 / km) +109m 7:01 / km

Easier session in another part of Le Brena with long legs and micro route choices. Vegetation didn't really match with the mapping, so it was a lot of guessing where to go and where not. A bit disturbing but overall good training and better focus too after I got into it. Foot was quite ok until the very end.

Saturday Mar 12, 2016 #

10 AM

Cycling long (road) 2:35:00 [2] 62.3 km (2:29 / km) +680m 2:22 / km
ahr:128 max:160 slept:8.0

Terrific bike ride Conil-Canos-Barbate-Vejer-Conil. Foot was pretty sore in the morning so I called off the sprint training and took a run-free day. Some difficulties in finding the bike rental in Conil but finally when I got there I was able to hire a decent road bike and a helmet. Shame that I didn't have my cycling shoes with but it went fine with trainers. A bit more difficult to ride but since everything else was great I enjoyed every bit of it. Great climbs up from Canos and then to Vejer. Nice round all in all and pretty good roads too. Good fun! :)

Friday Mar 11, 2016 #

10 AM

Orienteering long 2:03:00 [2] 13.7 km (8:59 / km) +463m 7:41 / km
ahr:134 max:154

Long distance, La Brena. Basically good but had forgotten how dense vegetation can be in this terrain. Also some control points were barely visible and it was hard to spot some non-existing features. Lost focus a few times towards end of the course.

5 PM

Orienteering (sprint) 20:00 [2] 3.5 km (5:43 / km) +97m 5:01 / km

Sprint, Vejer De La Frontera. Awesome! Lovely little white village at the top of a hill with a castle in its heart. Narrow alleys, stairs, and plenty of tricky route choices. Loved it! Unfortunately too many tourists and cars around and I had to pay attention to them and couldn't run very fast. Also some pain again around left malleolus. Weird that I didn't feel a thing in the morning! This time I must have hit it somewhere!

Running warm up/down 20:00 [1] 2.5 km (8:00 / km) +63m 7:06 / km

Strength (core) 10:00 [2]

Thursday Mar 10, 2016 #

7 AM

Running 24:00 [1] 4.1 km (5:51 / km)

morning run

11 AM

Orienteering 54:00 [2] 6.8 km (7:56 / km) +143m 7:11 / km

Easy introduction, a relay training in La Brena. Had almost forgotten how vague all contours are here. Some hesitation here and there but overall pretty good first session.

5 PM

Trail running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Orienteering hills 50:00 [4] 8.6 km (5:49 / km) +512m 4:29 / km
ahr:161 max:181

Hill session with the Finnish team (Saila, Venla, Sari, Johanna). 4x7min (7:20-7:25) hill reps up to the highest point (1,2km/+112m), followed by downhill orienteering 5-6min. Continuous running, no recoveries in between. Pretty good workout all in all. Didn't feel too good before so I decided not to go to max but felt strong all the way. Difficulties with the first downhill course but the rest of them went well. TE 4.4.

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

Wednesday Mar 9, 2016 #

Orienteering 45:00 [2] 5.6 km (8:02 / km) +110m 7:19 / km

Early flight to Malaga and a long drive to Barbate. Did an easy session in El Lentiscal on the way. Lovely terrain but problems with stomach and had to hurry to get to the accommodation in time. Short dip in the sea after the training. Good to be back in Spain! :)

Tuesday Mar 8, 2016 #

Trail running 1:04:00 [2] 10.5 km (6:06 / km) +107m 5:48 / km

easy trail run. still ice here and there but getting better..

Monday Mar 7, 2016 #

Trail running 50:00 [2] 8.3 km (6:01 / km) +82m 5:44 / km

easy run. too much ice and slush on trails and paths of Järvafältet :(

Strength (circuit ) 15:00 [2]

Sunday Mar 6, 2016 #

7 AM

Running tempo 1:03:00 [3] 12.0 km (5:15 / km) +73m 5:06 / km
slept:6.0

progressive road run in the snow in Kangasala. 6km easy, followed by 6km brisk. then Eija's birthday party at Torni hotel, after which we headed back to Helsinki and flew home. flight was delayed so we arrived quite late. nice weekend but awfully tired after we finally got back home!

Saturday Mar 5, 2016 #

7 AM

Running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
slept:6.0

morning run. wet and cold. just horrible. then a flight to Helsinki and a train to Tampere to meet Tuomas and his family. nice to have Tuuli waiting for us at the train station :)

5 PM

Trail running 58:00 [2] 10.0 km (5:48 / km) +117m 5:29 / km

easy trail run on snowy paths of Kyötikkälä. happy that Tuuli provided me with a ski-o map of Kyötikkälä ridge so that I could run on paths instead of roads. fun with some snow! :)

Friday Mar 4, 2016 #

Running 50:00 [2] 9.03 km (5:32 / km) +78m 5:18 / km
slept:9.0 (sick)

easy road run. still ice here and there. not too good with normal trainers.. feeling better.

Thursday Mar 3, 2016 #

11 AM

Strength 45:00 [1]
slept:9.0 (sick)

yoga and some core. still sniffling but feeling better.

5 PM

Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)

easy running on treadmill. feeling definitively better than yesterday.

Strength 30:00 [2]

relatively easy session at gym with moderate weights. squats 3x15x20kg, one-leg squats 3x10x20kg, heel raises 3x15x20kg, one-leg heel raises 3x10x20kg, lunges 2x10x20kg, hamstrings on swiss ball, hamstring curl 3x15x30kg, leg press 3x15x80kg, calf press 3x15x60kg, abduction 3x15x40kg, adduction 3x15x40kg, back extensions 3x15x5kg, crunches, some fast jumps on step board. felt weak.

Wednesday Mar 2, 2016 #

Trail running 28:00 [1] 4.0 km (7:00 / km) +34m 6:43 / km
slept:9.0 (sick)

easy peasy trail run on icy paths. not really up for training but had to get out after being locked indoors for 48h...

Tuesday Mar 1, 2016 #

Note
slept:10.0 (sick) (rest day)

so I picked up a flu, great! just lying on the coach and sipping tea most of the day...

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