Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Oct 31, 2012:

activity

time

miles

Running

28:34:12

225.35

(7:36)

362.67

(4:44)

orienteering

10:56:00

58.1

(11:17)

93.5

(7:01)

S & C Exercises

4:40:00

Total

44:10:12

283.45

456.17

2:26

0:00

» now

Wednesday Oct 31, 2012 #

10 AM

Running (trail running) 39:00 [3] 7.45 km (5:14 / km)

morning jog, must have been tired from last night because the pace was slow

S & C Exercises 15:00 [3]

7 PM

Running (trail running) 1:10:50 [3] 14.53 km (4:52 / km)

Tuesday Oct 30, 2012 #

5 PM

Running 14:00 [3] 3.0 km (4:40 / km)

6 PM

orienteering (mass start night-o) 1:44:30 [3] 14.28 km (7:19 / km)

first of the linne tuesday night winter runs that the club does. great training, mass start line orienteering at night 14km loop with options to drop it back to 12, 9, 7 or 5 depending on where you are at. great idea to get the numbers up.
hard work, and the marshes were savage. half frozen so that 50% of the time you would fall through the ice and bang your shin on the ice that remained on top of the marsh. it hurt. ater the session i was glad to hear one of the boys saying that marshes were the coldest and most savage they had experienced. pheww

C • night o 3

8 PM

Running 14:00 [3] 3.0 km (4:40 / km)

Monday Oct 29, 2012 #

Note
(rest day)

travel/mental health day

Sunday Oct 28, 2012 #

9 AM

orienteering race (smalandskavlen) 1:26:00 [4] 12.71 km (6:46 / km)

ran 4th leg for TuMe 2nd team. had a day to forget.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)

Saturday Oct 27, 2012 #

Note
(rest day)

travel day

Friday Oct 26, 2012 #

5 PM

Running (recovery) 52:20 [3] 10.56 km (4:57 / km)

easy recovery jog, pretty knackered today. winter has really kicked off to, got a bit of snow last night and today was windy and cold, ice headache territory

Thursday Oct 25, 2012 #

10 AM

Running 37:30 [3] 7.8 km (4:48 / km)

cracker morning. cold, crisp and sunny

5 PM

Running tempo 33:20 [4] 9.0 km (3:42 / km)

9km tempo effort, felt like harder work than it should have been, getting cold too.. Glad to have this session over and done with

6 PM

Running warm up/down 24:00 [3] 4.93 km (4:52 / km)

Wednesday Oct 24, 2012 #

5 PM

orienteering (Lunsen) 55:30 [3] 7.7 km (7:12 / km)

smalands skavlen training on lunsen. first run there, pretty awesome area, but bloody wet and cold at this time of year. feet were like blocks of ice by the end. orienteered reasonably well, had a couple of errors (2 mins on 7 and 1 min on 6) in the butterflies but apart from that was clean. a bit of extra distance trying to avoid the deeper marshes. second half was in the dark. most of the guys went out later to do it in the full night, but fuck that, night orienteering sucks

http://vicorienteering.elementfx.com/show_map.php?...

C • Smalandskavlen 4

6 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Tuesday Oct 23, 2012 #

10 AM

Running 24:00 [3] 5.0 km (4:48 / km)

absolute ripper of a morning

11 AM

S & C Exercises 15:00 [3]

6 PM

Running 1:26:00 [3] 18.0 km (4:47 / km)

meant to be an intervals session. but the club was doing night O tonight, went along anyway. ran 3km to the clubhouse, found out we were jogging to the start (another 5km). 5 short courses on a pretty shitty map, did the first two but i was just following lights and trying not to bust my ankles on the rocks in the dark so i cracked the shits and ran home after the 3rd. 16km in metal studs on asphalt, not the best run of my life.

Monday Oct 22, 2012 #

5 PM

Running 58:00 [3] 12.0 km (4:50 / km)

6 PM

S & C Exercises 50:00 [3]

Sunday Oct 21, 2012 #

orienteering 47:44 [3] 6.68 km (7:09 / km)

Same contour only course i did earlier in the week. did it a lot better today, still need to work on my compass work.

map:
http://vicorienteering.elementfx.com/show_map.php?...

Running 12:00 [3] 2.5 km (4:48 / km)

Saturday Oct 20, 2012 #

Running long (trail run) 2:01:00 [3] 25.0 km (4:50 / km)

long run around uppsala, a few laps of the eriksberg forest then down to the hill (yep there is a hill in uppsala) down near the river. average weather cold and raining the whole way. pretty dead now

Friday Oct 19, 2012 #

2 PM

Running 1:11:43 [3] 15.85 km (4:31 / km)

pretty knackered today so went out for an easy jog.. plenty of good scandinavian scenery out there today though so it ended up being a bit longer than planned.
PS. the morning jog is officially dead, killed by the (un)professorial athletes' hours i have been keeping

3 PM

S & C Exercises 15:00 [3]

Thursday Oct 18, 2012 #

8 AM

Running 28:00 [3] 5.85 km (4:47 / km)

5 PM

orienteering 1:01:00 [3] 7.1 km (8:35 / km)

Smalands Skavlen training with linne. Mass Start relay training. Great terrain.
two loops. Pretty dark by the second half of the second loop.
I just focussed on orienteering cleanly and not pushing too hard. did it pretty well on the first loop, route choice error to 5 and directional error out of five were my only problems on the first loop.
First loop:
http://vicorienteering.elementfx.com/show_map.php?...

the second loop wasnt so good but this was mostly caused by the darkness. 2 min error on two was my fault, went to the wrong feature. but the big error on 8 was mostly caused by not being able to see the flag in the dark (they are about the size of the ones you hang from your rear view mirror and i didnt have a torch) but as i wasnt 100% confident of where i was i kept looking for about 5 mins. was also too far to the left on 11 but it was too dark to bother searching for it
second loop
http://vicorienteering.elementfx.com/show_map.php?...

Wednesday Oct 17, 2012 #

2 PM

orienteering 40:30 [3] 4.89 km (8:17 / km)

made my own contour only training session on the map across the road. the map is flat as a pancake and covered in tracks normally. removing them made it bloody difficult. i struggled as you can see.. im going to keep doing this course until i nail it

Course
http://vicorienteering.elementfx.com/show_map.php?...

Original map with tracks
http://vicorienteering.elementfx.com/show_map.php?...

Running 12:30 [3] 2.6 km (4:48 / km)

C • Contours 2

8 PM

Running 59:00 [3] 13.2 km (4:28 / km)

Evening jog around the trails

Tuesday Oct 16, 2012 #

Note

hit job application number 69 today

C • That's a fair effort. Hang ... 9

6 PM

Running intervals 1:32:00 [4] 19.86 km (4:38 / km)

intervals with the linne boys and girls. did 1/2/3/4/5/4/3/2/1 min intervals with 1min recoveries (jogging slowly) in between the 1/2/3 mins and 2 min recoveries after the 4/5 min efforts. solid group of 4 of us pushing each other along at the front which made for a great hit out (mats, david and henrik). cracker session. reminded me of the tuesday night lake sessions back at home with the boys. more of this.

Monday Oct 15, 2012 #

12 PM

Running 36:00 [3] 8.0 km (4:30 / km)

still claiming this one as a morning jog even though it didnt get going until 12.20.. got a phone call from tommy Q at 11.55 as i was about to leave the house so i had to create a new rule that allowed the morning jog to happen in the afternoon if it was a phone call from the coach that prevented it from happening in the morning. pheww. bullet dodged

S & C Exercises 15:00 [3]

6 PM

Running 50:00 [3] 10.0 km (5:00 / km)

to the gym and back with a bit extra

S & C Exercises 45:00 [3]

gym work with the linne group

Saturday Oct 13, 2012 #

4 PM

Running 1:20:00 [3] 17.4 km (4:36 / km)

Friday Oct 12, 2012 #

10 AM

Running 35:00 [3] 7.5 km (4:40 / km)

6 PM

Running 50:20 [3] 12.05 km (4:11 / km)

evening jog around uppsala. average conditions: 5 degrees and rain. but it was nice to get the legs going a bit, started out at 4.30/km and sped up as i went, 3.40-3.50 /km for the last few kms. felt good

C • Good to read 1

Thursday Oct 11, 2012 #

6 PM

orienteering 45:35 [4] 7.8 km (5:51 / km)

good fun thursday linne training in some fast steep forest.
started out pretty poorly, lost a m, in on 2 and oskar caught me. we lost another min on 5. i got away from him when he stuffed 8 but he caught and re-passed me when i was too low at 9. from 9 to the finish i was good. albin caught me at 10 and i finished just in front of him

Running 15:00 [3] 3.0 km (5:00 / km)

Wednesday Oct 10, 2012 #

11 AM

Running 25:00 [3] 5.0 km (5:00 / km)

morning (just) jog.

S & C Exercises 15:00 [3]

5 PM

Running 35:00 [3] 7.11 km (4:55 / km)

totally stuffed tonight. easy jog

Tuesday Oct 9, 2012 #

6 PM

orienteering race 17:22 [3] 2.45 km (7:05 / km)

Night-O training with linne. 3x~2km courses with 1km intervals on the track in between courses.
Did alright on the first loop
http://vicorienteering.elementfx.com/show_map.php?...

orienteering 17:07 [3] 2.43 km (7:03 / km)

Lost about 1min on number 5 even though i had been there on the previous loop. lost about 1min on 8, couldnt see the flag

http://vicorienteering.elementfx.com/show_map.php?...

orienteering 16:42 [3] 2.25 km (7:25 / km)

pretty bad on the last loop. couldnt find 1, and knocked my knee on the way to 3 and lost about 2mins at 3. lost about 1min on 6 to

Running 45:00 [3] 9.5 km (4:44 / km)

running to training, doing some kms in between the orienteering and running home

7 PM

orienteering 20:00 [3] 2.1 km (9:31 / km)

picking up controls with kate

Monday Oct 8, 2012 #

10 AM

Running 34:39 [3] 7.38 km (4:42 / km)

S & C Exercises 15:00 [3]

6 PM

S & C Exercises 30:00 [3]

group core session with linne

Running 36:00 [3] 7.8 km (4:37 / km)

Sunday Oct 7, 2012 #

orienteering race (25 manna middle) 40:00 [3] 6.21 km (6:26 / km)

Barry version 2.0

Running 20:00 [3] 4.0 km (5:00 / km)

Saturday Oct 6, 2012 #

orienteering race (25 manna) 54:00 [3] 8.9 km (6:04 / km)

This is what a barry crocker looks like. fcken embarrassing.

Running 30:00 [3] 6.5 km (4:37 / km)

Friday Oct 5, 2012 #

11 AM

Running 40:00 [3] 8.4 km (4:46 / km)

easy morning jog, got called into one of the linne teams for the 25manna tomorrow so i took it pretty easy today. see how the knee goes tomorrow

Thursday Oct 4, 2012 #

11 AM

Running 26:00 [3] 5.4 km (4:49 / km)

S & C Exercises 15:00 [3]

5 PM

orienteering 50:00 [3] 8.0 km (6:15 / km)

25 manna relay training with the linne guys. mass start, knocked my knee early and lost the thierry pack, but after i settled i was navigating ok.. was shit towards the end when it was getting dark. forest was as rough as guts and the knee struggled, but god damn i love training over here. shattered that i forgot to turn on my gps until halfway around.

C • Terrain 4

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)

Wednesday Oct 3, 2012 #

10 AM

Running 28:00 [3] 5.8 km (4:50 / km)

easy morning jog on the trails near home.. shit there are some nice trails to run on here

11 AM

S & C Exercises 15:00 [3]

6 PM

Running 1:17:00 [3] 15.4 km (5:00 / km)

cruisy jog on the trails around uppsala. average weather - about 8 degrees and rain

Tuesday Oct 2, 2012 #

6 PM

Running intervals 1:10:00 [4] 14.9 km (4:42 / km)

intervals session with linne, 4 sets of 3 min, 2 min, 1 min with 1 minute between reps and two minutes between sets. on undulating trails. big turnout. must have been 40+ people there.. got through the intervals pretty good, a few metres behind thierry (but he only got through 3 sets ;)

Monday Oct 1, 2012 #

10 AM

Running 25:00 [3] 5.2 km (4:48 / km)

11 AM

S & C Exercises 15:00 [3]

6 PM

Running 42:00 [3] 8.7 km (4:50 / km)

jogged to the gym and back with a few token kms tacked on at the end

7 PM

S & C Exercises 20:00 [3]

group core stuff with the linne club. planks and other shit.. could only do the leg work on my left leg cos my right knee still wasnt up to it. so good news is my left calf should get pretty ripped

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