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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  Orienteering3 2:58:00 13.48(13:12) 21.7(8:12) 226
  Trail running3 1:30:00 8.89(10:08) 14.3(6:18) 105
  Running2 1:10:00 7.08(9:53) 11.4(6:08)
  Swimming1 1:00:00
  Skating1 45:00 8.45(5:20) 13.6(3:19)
  Strength1 30:00
  Total8 7:53:00 37.9 61.0 331

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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.

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