Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Mar 22, 2015:

	activity	#	time	miles		km		+m
	Trail running	7	6:12:00	35.85	(10:23)	57.7	(6:27)	577
	Orienteering	4	4:06:00	19.57	(12:34)	31.5	(7:49)	431
	Strength	4	1:20:00
	Cross training	1	25:00
	Running	1	10:00	1.06	(9:28)	1.7	(5:53)
	Swimming	1	5:00	0.12	(40:14)	0.2	(25:00)
	Total	11	12:18:00	56.61		91.1		1008
averages - sleep:7

2:35

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Sunday Mar 22, 2015 #

10 AM

Trail running warm up/down 24:00 [2] 4.2 km (5:43 / km) +40m 5:27 / km

warm up with Annika from the club house to the event centre

Orienteering 1:09:00 [3] 9.1 km (7:35 / km) +131m 7:04 / km
ahr:159 max:171

regional event in Nåsten. ran in öppen motion 9. took it relatively easy around the lower threshold. nice course & fun orienteering but quite tough with so many marshes. had pretty good flow in orienteering all the way. happy to get it right even if I didn't run full speed. 12th, about 14min behind Oskar.
Results: http://eventor.orientering.se/Events/ResultList?ev...

Trail running warm up/down 22:00 [2] 3.7 km (5:57 / km) +30m 5:43 / km
ahr:156 max:161

warm down back to club house with Inga

Saturday Mar 21, 2015 #

10 AM

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

Orienteering 42:00 [5] 6.3 km (6:40 / km) +55m 6:23 / km
ahr:175 max:185

stafetträning Arlanda. dåligt lopp. inte riktigt fokuserad och hade det svårt att få ihop kartan med terrängen. vet inte om det berodde på kartan, snö, spåren eller bara dålig laddning men gick inget vidare för mig.
GPS-tracking: https://livelox.com/Viewer/Linnecupen-etapp-10/Kor...

Trail running warm up/down 11:00 [2] 1.7 km (6:28 / km)

nedjogg med tjejer

5 PM

Orienteering 1:00:00 [3] 7.7 km (7:48 / km) +145m 7:07 / km

10mila träning i Länna med Ravinen. mycket bättre flyt än i morse. bättre terräng och karta.

Friday Mar 20, 2015 #

11 AM

Trail running 44:00 [2] 8.2 km (5:22 / km) +85m 5:06 / km
ahr:140 max:167

easy run including 10min drills and jumps and 6x100m sprints

Strength (spänst) 10:00 [3]

toe strolling, high knees, butt kicks, hurdle walking, 6x20 uphill leaps, 3x10 deep squat jumps, 3x10 calf jumps

5 PM

Running warm up/down (treadmill) 10:00 [2] 1.7 km (5:53 / km)

Strength (weights) 20:00 [2]

glutes (50kg), lunges (20kg), squats (20kg), one-leg squats (20kg), heel raises (20kg), leg press (80kg), hamstrings (30kg), leg extensions (30kg), abs, press ups, backs, sides

Thursday Mar 19, 2015 #

10 AM

Trail running 34:00 [2] 5.5 km (6:11 / km) +66m 5:50 / km
ahr:132 max:151

easy run

Trail running intervals 58:00 [4] 10.5 km (5:31 / km) +126m 5:13 / km
ahr:149 max:176

5x4min/2min + 4x40sec intervals on trails. easy fast pace. long intervals at ca 4:00 min/km pace (flat surface), and short intervals at ca 3:30 min/km. still sniffling but felt otherwise okay.

Wednesday Mar 18, 2015 #

10 AM

Orienteering 1:15:00 [2] 8.4 km (8:56 / km) +100m 8:26 / km
ahr:144 max:165 slept:5.0

O training Östuna. beautiful day and nice terrain (mostly) but had had a bad night and felt pretty tired.

5 PM

Trail running 1:20:00 [1] 8.0 km (10:00 / km) +130m 9:15 / km

brisk walk with Sami

Tuesday Mar 17, 2015 #

Trail running 52:00 [2] 8.2 km (6:20 / km) +100m 5:59 / km
ahr:140 max:160 slept:8.0

easy run through the forest to Sandaspåret and around it before returning the same way home. 5x25 leaps included. felt generally tired today.

Strength (core) 10:00 [2]

Monday Mar 16, 2015 #

11 AM

Trail running 32:00 [1] 5.2 km (6:09 / km)
slept:8.0

easy run testing my brand new ds trainers! :) nice flow even though my legs were sore from the training camp and from Saturday. also generally feeling still a bit fluish...

5 PM

Cross training 25:00 [2]

15min cross-trainer (2) + 5min double poling (2) + 5min rowing (4). cross-trainer and double poling easy, in rowing we took a bit of a race with Sami..

Strength (weights) 40:00 [2]

general strength. focus on legs and butt, including core exercises in between. pakarapotkut, vedot taljalla eteen/taakse/sivulle, leg press, squats, one-leg-squats, lunges, and heel raises. felt weak and got some pain in my knees despite pretty gentle weights.

Swimming 5:00 [2] 0.2 km (25:00 / km)

tested my new garmin in the pool. swam 200m but got only 175m recorded. maybe it records only crawl? don't know but have to give it another try soon...

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