Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending May 14, 2006:

activity # timemileskm+m
  Running7 8:18:00 62.14(8:01) 100.0(4:59)
  Orienteering3 2:55:00 19.88(8:48) 32.0(5:28)
  Mountain Biking1 1:40:00
  Total7 12:53:00 82.02 132.0

«»
3:00
0:00
» now
MoTuWeThFrSaSu

Sunday May 14, 2006 #

Event: Kopparkavlen
 

Orienteering race (Kopparkavlen) 1:00:00 [4] **** 10.0 km (6:00 / km)
shoes: VJ Integrator

Kopparkavlen (Relay) As usual i ran the first leg. Someone must have forgotten to tell me about the 1000kr prize for the first to the start triangle the way everyone bolted at the start but it settled down to the usual supects pretty quickly. I was going along pretty smoothly in the first 4 or 5 until just before the spectator control where i got in the lead. The next control was pretty tricky and in the last 100m before the control i didnt understand anything, towed the pack to the wrong hill and panic ensued with people running everwhere. 3 guys inc arch rivals Leksand got away at this control and came in to the finish 2min ahead of our group of 5 or 6. 20kr in the Malung mistake bank from me, shit. The other guys in our team, Lars Akerman, Hakan Eriksson and Erik Rost ran solidly without having their best days and we ended up 3rd, bit dissapointing but good to be on the podium anyway.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ Integrator

Warm up/down, mainly up since i was a bit stuffed afterwards.

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics kayano

Arvo jog down to the train station to get my bike, bumped into Hammer on the way home - just back from EM in Estonia.

Saturday May 13, 2006 #

Orienteering race (Dala Tour Middle) 35:00 [5] **** 6.0 km (5:50 / km)
shoes: VJ Integrator

Middle Distance Race in Falun (it was actually in Falun this week Grant!) I was 18th which was ok but could have ben a lot better. I had pretty heavy legs after the week and was a bit messy on a few controls but then with a few controls to go i did a 1min mistake which dropped me down about 10 places.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: VJ Integrator

Had to bolt to the start since i got talking to hakan after he had finished.

Orienteering 40:00 [2] *** 10.0 km (4:00 / km)
shoes: Asics kayano

Jogging around the area for the elitserien sprint race in a few weeks with a map with Hakan, Alf, and Jonas. It is allowed to do this which is stupid i think, it just gives the local runners an even bigger advantage since they can and are out training on the map every week. Smelt a bit of woodsmoke on the way home which reminded me of an aussie bushfire but it turned out to be the house round the corner from Alfs... I bet he was a bit nervous running home!

Friday May 12, 2006 #

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

Run in Nasten on little path, still had a sore knee, might have to get a massage or get the rolling pin out on my back again to crack this one.
C • don't you dare get injured on ... 2

Thursday May 11, 2006 #

Running hills 10:00 [5] 2.0 km (5:00 / km)
shoes: Nike zoom elite

Strength hills session on a steep hill, about 50 secs running. 12 x alternating running, bounding, running and hopping.

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Nike zoom elite

Warming up and down for the hills session.

Orienteering 40:00 [3] **** 6.0 km (6:40 / km)
shoes: VJ Integrator

Control picking at Lunsen. I was really looking forward to this training but i had that really low blood sugar feeling when i started and it was really tough to run and concentrate. I tried to get some good rhythm in and out of the controls with a good picture in my head of 2 or 3 important features on the way in and 1 + compass on the way out and sometimes this worked well so it will be something to train more but today i felt too crap to train properly so i cut the training short after 40min.

Wednesday May 10, 2006 #

Running tempo 1:00:00 [4] 16.0 km (3:45 / km)
shoes: Nike zoom elite

Long tempo session at just below threshold pace. I ran the whole way on roads to try to get my legs a bit used to it before sat weeks half marathon - Kungsholmenrunt. This was a bit of a tip from TomQ and it sure was a tough session with heavy legs the whole way. I really felt the difference running hard on the roads for so long so i hope it is better for the half or it will be a debacle.
C • Good tip for the younger playe... 6

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike zoom elite

Warm up down for the tempo session.

Mountain Biking 1:40:00 [2]
shoes: Nike ACG MTB

Mountain biking round the hill course and sunnersta mtb loop, back through gottsunda. Good winddown after a hard day at IKEA!
C • Ikea?? 4

Tuesday May 9, 2006 #

Running 23:00 [5] 6.0 km (3:50 / km)
shoes: VJ Integrator 2

OK Linne Test loop. This is a test loop made up of mainly very small rocky and marshy paths with a few fairly short but steep hills. I ran 23.13 although i didnt feel great, had very heavy legs but this time was equal to the best time i had last year when i was in the best form of the year so hopefully that is a good sign i am on the way up.
C • ALJ 2

Running 1:10:00 [3] 10.0 km (7:00 / km)
shoes: VJ Integrator 2

Warming up and warming down including running the test loop for a 2nd time.

Monday May 8, 2006 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: VJ Sarva 2006

Had planned to run intervals on the hill course but i was so hunger flat running over there i gave up after the first hill and ran home. Realised i had only eaten a few bits of toast in the whole day and it was 2pm.

Running long 1:50:00 [2] 21.0 km (5:14 / km)
shoes: Adidas rotterdam

After cooking up some pasta for a late lunch - so swedish - and catching the end of the Giro stage I headed back over to the Hill course but pretty much straight away decided not to do intervals since i felt really bad in both my stomach and legs. Prob a combination of not much running since tiomila and the late lunch so i ran a long run with Al round uppsala on small forest paths to get some kms back in the legs. It was another perfect day here and great for running.

« Earlier | Later »