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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Trail running5 5:46:00 37.98(9:07) 61.12(5:40) 555
  Running5 4:06:00 26.63(9:14) 42.85(5:44) 407
  Orienteering2 2:00:00 7.27(16:30) 11.7(10:15) 124
  Strength2 1:10:00
  Total12 13:02:00 71.87 115.67 1086

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

Orienteering 35:00 [2] 4.2 km (8:20 / km) +73m 7:40 / km

USEK träningsdag, in other words running and playing with the kids. Not too much training for me & Rasmus but always fun to play with kids :)
5 PM

Trail running 45:00 [2] 7.7 km (5:51 / km) +74m 5:35 / km

Easy evening run. Tired after spending half a day at KG and driving in snow but nice to get out for a little jog. Left ankle feeling a bit weird again.

Saturday Feb 13, 2016 #

10 AM

Running 1:20:00 [2] 14.0 km (5:43 / km) +150m 5:25 / km
shoes: Asics DS Trainers

Urban-O with castle sprint in Uppsala with Annika, Kate, and Elisa. It was very icy and slippery and I couldn't really run the sprint with normal trainers :( Would have been a fun course to run!
5 PM

Running 48:00 [2] 8.02 km (5:59 / km) +66m 5:45 / km

Easy evening run to Norrviken strand and back

Friday Feb 12, 2016 #

11 AM

Trail running long 1:51:00 [2] 20.02 km (5:33 / km) +176m 5:19 / km

Long run in snow in Järvafältet. Just when I thought the winter was gone...

Thursday Feb 11, 2016 #

Trail running tempo 1:01:00 [4] 12.0 km (5:05 / km) +100m 4:53 / km
ahr:156 max:173

9km tempo run on trails and horse paths

Strength 20:00 [2]

circuit

Wednesday Feb 10, 2016 #

11 AM

Trail running 55:00 [2] 8.2 km (6:42 / km) +94m 6:21 / km

easy run on small paths in Järvafältet in +0C and rain. terrific!
6 PM

Orienteering 1:25:00 [2] 7.5 km (11:20 / km) +51m 10:58 / km
ahr:138 max:159

Onsdagsnatt Plantskolan, Lunsen. Först jätte försiktigt, sedan en megabom till boet, sedan mer noggrant igen. Flytet hittade jag först i andra slingan. Kanske lite överambitiöst att börja orientering efter en längre paus med ett nattpass i Lunsen? Dessutom var ljuset i lampan för svag. Blött och kallt var det. Lite is här och där men den höll inte och vatten var iskallt i alla mossar.

Tuesday Feb 9, 2016 #

11 AM

Trail running intervals 1:14:00 [4] 13.2 km (5:36 / km) +111m 5:23 / km
ahr:154 max:179

6x1km intervals on gravel with 2min jog recoveries followed by 6x30s strides. fairly easy.
6 PM

Running 46:00 [2] 7.7 km (5:58 / km) +75m 5:42 / km

easy evening run

Monday Feb 8, 2016 #

11 AM

Running 57:00 [2] 10.4 km (5:29 / km) +116m 5:11 / km

easy run checking the legs and roads. two run-free days helped and the pain in the ankle is gone! so wonderful to run without any pain anywhere! just keeping my fingers crossed that this will continue for a while... roads were fine to run, some ice left in trails but not too much..
7 PM

Running warm up/down (treadmill) 15:00 [2] 2.73 km (5:30 / km)

Strength 50:00 [3]

heel raises, one-leg heel raises, eccentric heel raises, deep squats 3x15x20kg, heel raises 3x15x20kg, dead lift 3x15x20kg, backward lunge-forward lift-and freeze 2x10x20kg, lunges, leg press 3x15x80kg, calf exercises 3x15x60kg, leg extension 3x15x35kg, leg curl 3x15x35kg, backward kicks 3x15x50kg, back extension 3x15x10kg, vertical leg raises 3x15, hops on step board, balance exercises on bosu, various back exercises and abs, plank, side lifts, push-ups, hips, and hamstring rolling with swiss ball.

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