Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Running	13	15:21:29	115.82	(7:57)	186.4	(4:57)	802
	Trail running	8	9:38:00	65.76	(8:47)	105.83	(5:28)	909
	Cycling	3	3:51:00	46.17	(5:00)	74.3	(3:07)	620
	Orienteering	2	1:40:00	9.51	(10:31)	15.3	(6:32)	263
	Strength	5	1:35:00
	Swimming	1	40:00	1.24	(32:11)	2.0	(20:00)
	Cross training	1	30:00	3.11	(9:39)	5.0	(6:00)
	Total	27	33:15:29	241.61		388.83		2594
averages - sleep:7.8 weight:61.3kg

2:46

0:00

» now

Sunday Oct 30, 2016 #

9 AM

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

Running 1:49:00 [4] 25.1 km (4:21 / km) +47m 4:18 / km
slept:6.0 (injured)

Frankfurt Marathon DNF. Had to quit due to the inflamed tibialis posterior. Felt it early on in the race, then after 10k it got really painful and the pain got worse the longer I ran. After the half way mark it got almost unbearable and after 25k I couldn't run any further. I had a good flow up to 10k but the injury had a negative impact on my stride and pace after it started to hurt. 5km 21:08, 10km 42:38, 15km 1:04:25, 20km 1:26:44, HM 1:31:41, 25km 1:49:34. Results: http://live.frankfurt-marathon.com/2016/?pid=leade...

Saturday Oct 29, 2016 #

Running 20:00 [2] 3.6 km (5:33 / km)
slept:6.0 (injured)

easy run with drills and 5x30s strides

Friday Oct 28, 2016 #

Note
slept:8.0 (injured) (rest day)

Thursday Oct 27, 2016 #

Note
slept:8.0 (injured) (rest day)

Wednesday Oct 26, 2016 #

Trail running tempo 25:00 [3] 5.0 km (5:00 / km) +42m 4:48 / km
slept:8.0 (injured)

easy run including 3km at m-pace (4:20-4:25). foot started hurting after 2km. massage 1h after the run.

Tuesday Oct 25, 2016 #

Note
slept:9.0 (injured) (rest day)

Monday Oct 24, 2016 #

Running intervals 42:00 [4] 8.8 km (4:46 / km) +60m 4:37 / km
slept:8.0 (injured)

5x5min m-pace (4:15min/km) with 2min recoveries. left foot sore after 10-15min :(

Sunday Oct 23, 2016 #

Trail running intervals 49:00 [3] 7.8 km (6:17 / km) +64m 6:02 / km
slept:8.0 (injured)

easy jog including 10x45s intervals and 1x1km m-pace. intervals were fine but could feel the ankle at the end :(

Saturday Oct 22, 2016 #

Swimming 40:00 [2] 2.0 km (20:00 / km)
slept:8.0 (injured)

Friday Oct 21, 2016 #

Trail running 37:00 [1] 5.5 km (6:44 / km) +40m 6:29 / km
slept:8.0 (injured)

easy jog testing the foot. still not good. walked home after it started to hurt.

Thursday Oct 20, 2016 #

Cycling 30:00 [2] 10.2 km (2:56 / km) +100m 2:48 / km
slept:8.0 (injured)

Running (treadmill) 30:00 [3] 6.1 km (4:55 / km)

10min warm up (5:30-5:00), then 15min at 4:30 pace, and 5min warm down (5:30). supposed to run 1h progressive at 4:30-4:15 pace but the ankle is hurting and I had to quit after first 15min :(

Strength 20:00 [2]

ankle/calf exercises and core

Wednesday Oct 19, 2016 #

Cross training (elliptical) 30:00 [2] 5.0 km (6:00 / km)
slept:8.0 (injured)

Strength (gym) 45:00 [2]

Tuesday Oct 18, 2016 #

Running intervals 1:13:00 [4] 15.5 km (4:43 / km) +74m 4:36 / km
slept:8.0 (injured)

15x3min m-pace intervals (about 4:15min/km) with 1min jog recoveries. Nice & easy but unfortunately the pain in the left ankle from last autumn is back! Obviously 35km runs on asphalt are not my cup of tea... Also spraining it in 25mannna may have played a role... In addition to being sore in the inside (tibialis posterior) it's also sore in front of the food in the tateral side (it's stiff and sore when bending it, kind of feeling the cartilage formation).

Monday Oct 17, 2016 #

Trail running 38:00 [2] 6.2 km (6:08 / km) +82m 5:45 / km

Easy recovery run including 1x1min hill sprint + 5x100m strides

Strength (core) 10:00 [1]

Sunday Oct 16, 2016 #

Cycling (MTB) 2:00:00 [2] 34.0 km (3:32 / km) +370m 3:21 / km
slept:8.0 weight:60.9kg

Easy MTB ride with Sami. Tired legs from yesterday..

Saturday Oct 15, 2016 #

Running long 2:45:00 [3] 35.02 km (4:43 / km) +200m 4:35 / km
slept:7.0 weight:61.1kg

Long progressive run. Goal was to run first 10km at 5:00, next 10km at 4:50, then 4:40, and the last 5km at 4:30 but it was so cold that I accidentally started too fast and couldn't really slow down. Splits 48:28, 47:45, 46:27, 22:17. Felt great all the way! :) Only Mt Viby at the end was tough! At the beginning I felt some mild pain in the left ankle that I sprained a week ago but luckily it passed and didn't bother me after a proper warm up.

Friday Oct 14, 2016 #

Trail running 45:00 [2] 7.2 km (6:15 / km) +78m 5:56 / km
slept:8.0 weight:61.1kg

Easy trail run including some strides. Tired legs.

Thursday Oct 13, 2016 #

Running tempo 1:23:00 [4] 18.03 km (4:36 / km) +98m 4:29 / km
slept:8.0 weight:61.5kg

2km warm up + 14km m-pace (4:20-4:30) + 2km warm down. Pretty good feeling :)

Wednesday Oct 12, 2016 #

8 AM

Running 1:13:00 [2] 13.03 km (5:36 / km) +100m 5:24 / km
slept:8.0 weight:61.5kg

Easy morning run

6 PM

Cycling (road) 1:21:00 [2] 30.1 km (2:41 / km) +150m 2:38 / km

Out and back to Torsåker by bike. Cold and dark.

Strength (core) 10:00 [2]

Tuesday Oct 11, 2016 #

Running intervals 1:07:00 [4] 12.12 km (5:32 / km) +29m 5:28 / km
slept:7.0 weight:61.5kg

8x800m intervals at 3:00 with 2min recoveries + some shorter 50-200m reps

Monday Oct 10, 2016 #

Running 40:00 [1] 6.8 km (5:53 / km) +56m 5:39 / km
slept:8.0 weight:61.5kg

Easy recovery run

Sunday Oct 9, 2016 #

Running warm up/down 43:00 [2] 6.6 km (6:31 / km)

Running race 41:29 [5] 10.0 km (4:09 / km) +62m 4:01 / km

Hässelbyloppet. First 5k controlled and steady at 4:00-4:05 pace in 20:20. Then starting to feel growing tiredness in my legs from yesterday and getting doubtful whether I could keep on much longer. Kilometers from 5 to 8 very tough and slow but then I was somehow able to pick up the pace again when coming nearer to the finish. Maybe it was just psychological breakdown after 5k? Anyway, had hoped to run around 40min but this was still better than my last two tries. Getting there slowly but steady... Results: http://www.marathon.se/racetimer?v=/sv/race/show/3...

Saturday Oct 8, 2016 #

Orienteering 1:00:00 [5] 9.2 km (6:31 / km) +130m 6:05 / km

25manna, Kungens Kurva, 3rd leg. Had a good run and came in first of us, less than 2min from the leg winner. Rest of the team did well too and we finished 6th. Good finish to a lousy season! Results: https://eventor.orientering.se/Events/ResultList?e...

Friday Oct 7, 2016 #

Orienteering 40:00 [2] 6.1 km (6:33 / km) +133m 5:55 / km

Short and easy O-intervals in Sandaskogen + 10min explosive strength + 5x100m strides. Legs still a bit tired from yesterday..

Strength (spänst) 10:00 [3]

Thursday Oct 6, 2016 #

Trail running long 2:36:00 [2] 30.1 km (5:11 / km) +261m 4:58 / km

Easy long run to Rosersberg and back passing Edssjön and Järvafältet. Beautiful! Both roads and gravel. 20km fairly easy but the last 10km tiring despite easy pace.

Wednesday Oct 5, 2016 #

11 AM

Running 55:00 [2] 10.3 km (5:20 / km) +76m 5:09 / km

Easy run on roads in Hässelby checking the route for Sunday. Beautiful autumn day!

Easy run on small paths in Järvafältet. Such a beautiful autumn morning!

« Earlier | Later »