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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending Apr 22, 2007:

activity # timemileskm+m
  Running6 4:45:00 34.8(8:11) 56.0(5:05)
  Orienteering4 4:30:00 25.48(10:36) 41.0(6:35)
  Gympa/Strength1 30:00
  Total7 9:45:00 60.27 97.0

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Sunday Apr 22, 2007 #

Orienteering race 38:00 [5] **** 6.0 km (6:20 / km)
shoes: VJ Twister 2006

Eliteseries middle, E2. Made a concious effort to be more concentrated at the start today and got into a good zone imagining myself run the first leg. Straight away had good contact with the map on the much more readable 10000 version and continued this through the entire race. No big mistakes, one about 30 sec and a few 15sec mistakes. I felt physically strong again and it was the first time i have won a race in sweden since 2002 so that was sweet.
C • Good Stuff 8

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Twister 2006

Warming up and a little warm down before the long drive back to Uppsala.

Saturday Apr 21, 2007 #

Event: Elitserien Classic and Middle
 

Orienteering race 1:42:00 [4] **** 15.0 km (6:48 / km)
shoes: VJ Twister 2006

Eliteseries classic, E2. Started pretty badly, couldnt get in the right frame of mind and missed two of the first 4 controls but got into a bit of rythm on the first longer leg and after that i ran pretty well apart from 5 or 6, 15-30sec mistakes around the control. The 15000 map was bloody impossible to read with all the stones and green areas and rides so it was easy to do these type of mistakes. Felt physically strong the entire race despite the stony crappy forest and ended up 8th, 6 min behind, a solid run but top 5 would have been nice to get to run E1 on sunday.

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Puma trailfox

Warming up and down including a 20min arvo jog with Reubs and Erik Rost to loosen the legs up a bit for tomorrow.

Friday Apr 20, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Puma trailfox

Easy jog with Erik Rost and Josefine Engstöm in olofström before the elitseries tomorrow, bloody cold and windy but nice to get out for a jog after the long drive.

Thursday Apr 19, 2007 #

Running 1:30:00 [3] 17.0 km (5:18 / km)
shoes: nike zoom elite 2006

A long easy run with Jules, Erik Rost and Martin Johansson up in the hills outside Borlänge. Nice to run up a few bigger hills, the freezing rain wasnt so nice. Got into a bit of pizza in kupolen afterwards.

Wednesday Apr 18, 2007 #

Orienteering tempo 24:00 [5] *** 5.5 km (4:22 / km)
shoes: VJ Twister 2006

A malung tiomila test to see which of the juniors will be best to take the short non forked second last leg now that Bernt Björnsgard is injured. I started with the juniors and Erik Rost and Jules started 1.5min after hunting me down. They nearly caught me after 3/4 of the course but i took off like a scared cat and held em off with 20sec. A fast hard session and bloody cold up in Nås, nearly at Malung.

Orienteering 46:00 [3] 5.5 km (8:22 / km)
shoes: VJ Twister 2006

Warming up and down picking up the controls, had a massive hunger flat picking up the controls and couldnt wait to get into a powerbar at the finish. Looks like i'll be running first again now, better get out and do some night training next week. Bugger!
C • First 8

Tuesday Apr 17, 2007 #

Running intervals 27:00 [5] 8.0 km (3:23 / km)
shoes: nike zoom elite 2006

3 x 9min intervals around the hilly Norby eljusspår with Jules. It was 2.66km according to Julians footpod, 2min recovery. 9.08, 8.50, 8.40.
Julian flew on the last one and did 8.30 otherwise we ran together, a good hard session, good to have to Jules to push me a bit and felt a lot better than yesterday.

Running 33:00 [3] 6.0 km (5:30 / km)
shoes: nike zoom elite 2006

Warming up and down plus a bit of jogging between the efforts.

Orienteering 1:00:00 [3] **** 9.0 km (6:40 / km)
shoes: VJ Twister 2006

Test running H21 and H12 courses for OK Linnes competition on the weekned. Nice terrain and a good training. Had a sore knee again but got some good home diagnosis from a few other guys in the club. Need to stretch a bit more.

Monday Apr 16, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Nike cesium

Easy jog back home with Jules after dropping the hire car off.

Gympa/Strength 30:00 [2]
shoes: Puma trailfox

Weights, I felt totally dead so i just did a short set of weights and stretched a lot since i was stiff as an old boot after the long drive home and the knee was pretty sore.

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