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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Trail running5 3:47:00 21.81(10:24) 35.1(6:28) 391
  Orienteering3 2:46:00 14.23(11:40) 22.9(7:15) 453
  Cycling4 56:00 10.94(5:07) 17.6(3:11) 138
  Strength1 45:00
  Running1 43:00 4.54(9:29) 7.3(5:53)
  Cross training1 30:00 1.86(16:06) 3.0(10:00)
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Total12 9:47:00 54.0 86.9 982

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MoTuWeThFrSaSu

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

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