Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending Apr 8, 2007:

activity

time

miles

Running

5:00:00

36.66

(8:11)

59.0

(5:05)

Orienteering

3:40:00

21.93

(10:02)

35.3

(6:14)

Gympa/Strength

1:50:00

Spinning

1:00:00

Total

11:30:00

58.6

94.3

2:25

0:00

» now

Sunday Apr 8, 2007 #

Orienteering 26:00 [5] **** 5.5 km (4:44 / km)
shoes: Puma trailfox

2 x sprint orienteering courses on the castle sprint map, 12min and 14min with a 3min jog between them. A few construction works that played havoc with a couple of route choices but good training anyway.

Running 34:00 [2] 6.0 km (5:40 / km)
shoes: Puma trailfox

Warming up and down for the sprint orienteering, a bit chilly but nice in the sun, time to settle down for the tour of flanders now.

C • Cycling 3

Saturday Apr 7, 2007 #

Orienteering race (Arosträffen) 24:00 [5] **** 4.8 km (5:00 / km)
shoes: VJ Twister 2006

Middle distance race in Vesterås. 4th 1 min behind. Started pretty cautiously to get into a bit of rythm and that was good for the whole race apart from a bit of stop/start on the last few controls. No big mistakes and the best race i have done in sweden for a long time which is good since training has been going good so its nice to make it count in a race.

C • well done 3

Running 16:00 [3] 3.0 km (5:20 / km)
shoes: VJ Twister 2006

Warming up in the freezing weather, didnt warm down much.

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

Easy jog in the evening via the shops to get something for dinner and to loosen up a bit from the race.

Friday Apr 6, 2007 #

Running 55:00 [2] 10.0 km (5:30 / km)
shoes: Nike cesium

Easy jog in nåsten, was on struggle street the first half hour, prob from eating hot cross buns that we made this morning. Felt better in the second half. Still pretty nippy.

Thursday Apr 5, 2007 #

Orienteering tempo 45:00 [4] *** 10.0 km (4:30 / km)
shoes: Puma trailfox

2 Sprint style courses in Gottsunda, 25min and 20min with a 3min jog between. Ran at tempo pace and the orienteering was smooth so a good training. Mainly through buildings/streets but a few sections of forest too, 1:6000 map.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Puma trailfox

Running to and from the sprint training plus the jog between the efforts.

Gympa/Strength 50:00 [2]
shoes: Nike cesium

Pumped through the program today, bit heavier weights and fewer reps mostly too.

Wednesday Apr 4, 2007 #

Orienteering 2:05:00 [3] **** 15.0 km (8:20 / km)
shoes: VJ Sarva 2006

A long orienteering course on the Nåsten map. Ran ok, a bit stop start on a few legs but no big mistakes which was good in 2hrs considering it is pretty technical stuff. Tired in the last 15min.

Tuesday Apr 3, 2007 #

Running intervals 15:00 [5] 4.0 km (3:45 / km)
shoes: Nike cesium

Hill intervals on the stensture hill. 3 sets of 5 x approx1min with jog down recovery and a 5 min jog between sets. Did each set on a different side of the hill so that the first was a longer gradual hill, second short and steep and third in between. It was a tough session and bloody freezing until the sun came out on the last interval.

Running 1:10:00 [3] 14.0 km (5:00 / km)
shoes: Nike cesium

Warming up and down plus the recoveries between efforts, had to run the warm up faster than normal to keep warm since i only had a thermal and vest on and it was 3 deg and blowing a gale.

C • Wind 3

Spinning 1:00:00 [3]
shoes: Nike ACG MTB

Spinning at the gym.

Monday Apr 2, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike cesium

Easy jog on the small forest paths around eriksberg, norby and flogsta, saw some type of turkey looking animal.

C • wring 9

Gympa/Strength 1:00:00 [2]
shoes: Nike cesium

Weights with Jörgen.

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