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

Training Log Archive: robw

In the 7 days ending Jan 21, 2007:

activity # timemileskm+m
  Skiing3 5:25:00
  Running5 5:00:00 38.96(7:42) 62.7(4:47)
  Orienteering2 3:40:00 14.91(14:45) 24.0(9:10)
  Gympa/Strength2 2:00:00
  Total7 16:05:00 53.87 86.7

«»
3:25
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 21, 2007 #

Skiing 1:50:00 [3]
shoes: Rossignol World Cup

Out skiing again, went pretty solidly for the first 90min, was totally dead in the last 20min and fell over on one corner when i was nearly standing still, oh well 2 stacks for the weekend is like winning the olympics for me, had some hot chips and coke in Orsa to survive the long snowy drive home.

Saturday Jan 20, 2007 #

Running tempo 45:00 [4] 10.5 km (4:17 / km)
shoes: VJ Sarva 2006

Ran from the ski resort down the hill towards Orsa for 50 min then turned around and ran hard back up the hill, made it back in 45min. It was absolutely freezing, -10 when i left and lower down the hill was definately colder, dunno how that works, Blair? but i was pretty glad to get back inside. Pretty solid effort anyway, hr sitting around 170 most of the way up the hill.
C • Colder... 9

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: VJ Sarva 2006

Running down the hill plus 5 min warm down, unbelievable pain in my hips from yesterdays skiing.

Skiing 1:45:00 [2]
shoes: Rossignol World Cup

Back out skiing in the arvo, still freezing but it was warmer skiing, every forward metre was agony for the first 45min but loosened up a bit after that, had a stack straight after overtaking two people and then fell over in the tracks in front of them, oops, they didnt look impressed.

Friday Jan 19, 2007 #

Skiing 1:50:00 [3]
shoes: Rossignol World Cup

Up at Orsa Grönklitt with OK Linne for a training, took it pretty easy today but it was by a long way the best i have ever skied, didnt stack it once, bloody amazing, grants tips were a winner.

Thursday Jan 18, 2007 #

Running intervals 33:00 [4] 8.5 km (3:53 / km)
shoes: nike zoom elite 2006

Tempo hill intervals on the castle hill, 10 x 3.20 with about a 1.30 jog down recovery. Same session as i ran a few weeks ago with reubs, felt a lot crapper today after a few weeks hard training plus it was a bit icy in places and blowing a bitter gale. Was a few seconds slower than last time but given the conditions prob about the same which was good. The hr didnt get so high this time either, prob mainly cos i was tired. Nice to hav that done, heading up to orsa tonight for a skiing training camp over the weekend, hope i dont stack it too many times.
C • Uppsala -3, feels like -10 4

Running 47:00 [3] 9.0 km (5:13 / km)
shoes: nike zoom elite 2006

Warming up and down for the intervals plus the recoveries, not much fun running back home up the hill into the wind.

Wednesday Jan 17, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: nike zoom elite 2006

Jogging down to the gym and back plus a solid 30min on the stair machine down there.

Gympa/Strength 1:00:00 [2]
shoes: nike zoom elite 2006

Weights, had to wait to see Safin, the big russian unit, get out of trouble at the aus open, another great match. If Hewitt cant win i hope he does.

Orienteering 1:20:00 [3] ***** 8.0 km (10:00 / km)
shoes: silva k80

The first real night orienteering since Jukola. Started snowing as i left the house and it was pissing down by the time i started - last of everyone so i ran pretty much the entire way by myself. Ran ok with no big mistakes but lost a fair bit of time around each control, esp since it was bloody hard to see the reflectors with all the snow coming down. Started to rain on the way home, why wouldnt you love night orienteering?
You can check out the course at http://www.elinochbjorn.se/filer/upload/Lang_4.pdf
C • 17/1 2006?? 2

Tuesday Jan 16, 2007 #

Running intervals 8:00 [5] 2.7 km (2:58 / km)
shoes: nike zoom elite 2006

Short intervals to keep the legs ticking over like last week. 6 x 1min, (90sec) 4 x 30sec (1min). Felt good running, bit muddy after all the snow had melted last night... sweet.

Running 42:00 [2] 7.0 km (6:00 / km)
shoes: nike zoom elite 2006

Warming up and down and between the intervals.

Orienteering 2:20:00 [2] **** 16.0 km (8:45 / km)
shoes: VJ Sarva 2006

Tue night long run with Linne, total opposite to last week, beautiful dry night, slow cruisey pace and absolute shit forest, if there are crappier bits of forest in nåsten i havent seen them. Felt ok running anyway.

Monday Jan 15, 2007 #

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

Easy morning jog, came home via the shops to pick up some coffee for breakie.
C • cough-e 14

Gympa/Strength 1:00:00 [2]
shoes: nike zoom elite 2006

Back into the gympa tonight.

« Earlier | Later »