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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending Apr 1, 2007:

activity # timemileskm+m
  Orienteering4 3:35:00 18.33(11:44) 29.5(7:17)
  Running4 2:20:00 18.02(7:46) 29.0(4:50)
  Gympa/Strength2 1:25:00
  Total6 7:20:00 36.35 58.5

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Sunday Apr 1, 2007 #

Orienteering race 30:00 [4] **** 4.5 km (6:40 / km)
shoes: VJ Twister 2006

OK Tor middle distance race in Eskiltuna. About 6min down on Jimmy Birklin who won in a pretty good start field. I ran pretty badly, rushing to much at the start and then i did a big mistake straight after nearly getting hit by a car crossing the road. Didnt have the same intensity after the big mistake but managed to get into a bit of rythm by the end and then i had some good splits. Its amazing how when you are going fast it feels slow and when you are going slow it feels fast.

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: VJ Twister 2006

Warming up and down.

Saturday Mar 31, 2007 #

Orienteering 1:10:00 [3] ***** 10.0 km (7:00 / km)
shoes: VJ Twister 2006

Tiomila training, ran a course on one of the tiomila training maps. I ran pretty well, it was difficult terrain with lots of green mixed with small yellow hills and an inconsistent map, maybe this isnt exactly like the real tiomila terrain but if it is it will be bloody hard at night.

Friday Mar 30, 2007 #

Gympa/Strength 45:00 [2]
shoes: Puma trailfox

Weights at the gym, 2 sets.

Orienteering 1:00:00 [3] **** 8.0 km (7:30 / km)
shoes: VJ Panther

Ran the open 9 course at the Grymnatta competition. I was planning to run for real but i missed the entry deadline and late entries start last and there was no way i was going out last in empty forest on a classic length course. As it was i ran pretty slowly and after a pretty rusty first few controls i ran quite well with a good rythm. After the race Jimmy and I drove to Eskilstuna (via Maccas) for Malungs Tiomila training camp.

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Panther

Running to the start.

Thursday Mar 29, 2007 #

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

An hours run in Nåsten with 10min of 60/30 fartlek towards the end. Felt a bit sluggish but good once i started to run faster. Another cracker day, feels like summer being out in the running shorts.

Running intervals 10:00 [5] 2.5 km (4:00 / km)
shoes: Nike cesium

60/30 fartlek round the 2.5k eljusspår

Wednesday Mar 28, 2007 #

Gympa/Strength 40:00 [2]
shoes: Nike cesium

Weights, only 2 sets today.

Orienteering 55:00 [4] ***** 7.0 km (7:51 / km)
shoes: VJ Panther

Wed night tiomila chasing start training. Pretty solid tempo, 1 big mistake just as i got into a groove and relaxed. Was either really nice or really shit terrain but it was hard to read the contours in the super flat areas.

Ran right past two guys who were out shooting after hearing gunshots the entire training, Al thought it was a woodpecker making the noises, if it had been a woodpecker i'm bloody glad i didnt meet it.
C • Woodpecker funny 1

Tuesday Mar 27, 2007 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike cesium

Ran down to the Stensture hill and ran 5 x 1min hill reps there. Awesome day again, first time in running shorts in sweden this year, amazingly there was still patches of snow around which shows how fast spring has come (and could go back). Felt good running after the day off but heavy on the hills.
C • It's funny how it can change s... 2

Running hills 5:00 [5] 1.0 km (5:00 / km)
shoes: Nike cesium

5 hills, jog down recovery.

Monday Mar 26, 2007 #

Note
(rest day)

So nice to have a total day off esp when the weather was so awesome - i went an stood around outside for a while to soak it up.

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