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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending Feb 12, 2006:

activity # timemileskm+m
  Orienteering4 7:05:00 39.15(10:51) 63.0(6:45)
  Running5 3:50:00 31.69(7:15) 51.0(4:31)
  Gympa/Strength2 1:40:00
  Football1 1:00:00
  Total7 13:35:00 70.84 114.0

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Sunday Feb 12, 2006 #

Orienteering long 2:25:00 [3] *** 20.0 km (7:15 / km)
shoes: VJ sarva

Long orienteering course in Nasten with the Linne boys plus running to and from home. Lots of snow as usual, we ran as a group followed where we ran on the map and every couple of legs tried to run myself. Was nice to orienteer in the day again but it is pretty tough for me when everything is covered in snow.

Saturday Feb 11, 2006 #

Orienteering race (NC Cup) 1:35:00 [4] **** 15.0 km (6:20 / km)
shoes: VJ Integrator

Mass start race in the snow. 73 min 6th. Started pretty badly by missing the first control, i had really good contact coming into the area and then relaxed in the last part but was shocked when the number wasnt mine. I panicked a bit then and even though i was only 50m away i lost 3-4 min. Ran the rest of the race either alone or with Lars Magnusson and went better towards the end. Includes approx 20min warm up down.

Friday Feb 10, 2006 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics kayano

Easy jog down to the gym and back to play football indoors with some guys from school.

Football 1:00:00 [1]
shoes: Asics kayano

Playing football indoors with some guys from school and a few others that just turned up, great fun but this turned out to be a bit longer and harder than i was hoping for today.

Thursday Feb 9, 2006 #

Running tempo 1:10:00 [4] 16.0 km (4:23 / km)
shoes: VJ sarva

40min tempo session running just below threshhold. Ran in a group with mats and jan troeng and johan lindahl. we ran out on bike paths for 20min turned round and ran back with the aim to get back to the start in 40 min, i was about 20sec out which was ok since it was slightly uphill on the way back. As usual i struggled on the icy corners losing 5m every time we turned a right angle. 30min warm up and down inc some running drills.

Gympa/Strength 40:00 [2]
shoes: Mizuno Wave aero

Gympa/ strength training after the tempo session with Linne. Finished off by playing soccer for 10min which was fun.

Wednesday Feb 8, 2006 #

Running tempo (Stair machine) 45:00 [4] 11.0 km (4:05 / km)
shoes: Nike zoom elite

Tempo intervals on the stair machine in the warmth of the gym. 10min warm up and then 3*10min with 1min recovery. HR just under threshhold. 5min warm down and 5min stretching in the steam room.

Orienteering tempo (night training) 1:10:00 [4] **** 10.0 km (7:00 / km)
shoes: VJ Integrator

Night orienteering. Totally not in the mood for this training and did a big mistake on the first control. Pulled myself together after this and ran the next 30min at a tempo pace with much better orienteering. Ran the last 30min at a easier pace but good technically in really good terrain. I have lost a bit of fear of night orienteering and that makes me less concentrated i think, you need to be really focussed for these types of trainings.

Tuesday Feb 7, 2006 #

Running tempo (Stair machine) 45:00 [4] 10.0 km (4:30 / km)
shoes: Nike zoom elite

Tempo intervals on the stair machine. 30min total (4*5min 1min recovery and then 5*2min with 30sec racovery), HR just under threshhold. 15min warm up/down.

Orienteering long 1:55:00 [3] *** 18.0 km (6:23 / km)
shoes: VJ sarva

Tue night long run with Linne, ran from hometo and from the clubhouse as well. Felt pretty good tonight, kept good contact on the map but when the boys wound it up for the last few km on the roads i watched em sail off into the distance and jogged back by myself through the forest which was pretty peacefull.

Monday Feb 6, 2006 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics kayano

Jogging to and from the gym for gympa.

Gympa/Strength (Classic iron) 1:00:00 [2]
shoes: Mizuno Wave aero

Classic iron strength training, aerobic/strength circuit.

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