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

Training Log Archive: robw

In the 7 days ending Jul 8, 2007:

activity # timemileskm+m
  Running5 6:00:00 41.32(8:43) 66.5(5:25)
  Mountain Biking2 3:05:00
  Orienteering2 2:30:00 13.67(10:58) 22.0(6:49)
  Total7 11:35:00 54.99 88.5

«»
2:40
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 8, 2007 #

Orienteering intervals 30:00 [5] *** 6.0 km (5:00 / km)
shoes: VJ Integrator 07

Orienteering intervals with Boris, Jan T, Mats T, Frederick Norborn and Frederick Norman on a fast open map north of Uppsala. 8 intervals of approx 1km, did the first as a mass start and from then on with 15sec intervals. Orienteering ok, rushed a bit sometimes - i always run better when i start first in this type of training. Hopefully a good hitout for the races next week, didnt feel super fast but was strong at least.

Running 45:00 [3] 7.0 km (6:26 / km)
shoes: VJ Integrator 07

Warming up and down plus running between the intervals, some good blueberries and wild strawberries in the forest here.

Saturday Jul 7, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike cesium

Morning jog in stadskogen in preparation for the xc relay.

Running race 16:20 [5] 5.0 km (3:16 / km)
shoes: Mizuno Wave aero

Ran a 5 x 5k xc relay in Norberg today, our team won (Per Sjögren, Me, Anders Holmberg, Henrick Löfås and Kalle Dahlin) by 15 sec or so but i cant say i ran well. Warming up i felt crap and it didnt get much better when i started. Ran the whole way alone in the lead thanks to a blistering first leg by Per but never had any real speed just chugged along. Anyway it was a good hitout and a reminder that i should be starting to do some more faster trainings.

Running 43:40 [2] 7.0 km (6:14 / km)
shoes: Puma trailfox

Warming up and down, wasnt a bad days training in the end we got free entry, free lunch and won 3000kr, plus got home in time to see the end of the tdf.

Friday Jul 6, 2007 #

Mountain Biking 1:45:00 [3]
shoes: Nike ACG MTB

MTB out on gula stigen over to sunnersta and round the mtb loop a few times, managed to get up the steep sandy hill today and rode the entire loop for the first time ever, fun ride.

Thursday Jul 5, 2007 #

Running 1:40:00 [2] 18.0 km (5:33 / km)
shoes: Puma trailfox

Easy long run with Jan T, Per T, Gustav G and Björn O. through nåsten vårdsätra skogen and back on the gula stig.

Wednesday Jul 4, 2007 #

Orienteering tempo 50:00 [4] ***** 8.0 km (6:15 / km)
shoes: VJ Twister 2006

Tempo orienteeing intervals out at Lunsen with Boris Kat Patrick and Michele. I didnt start too well getting totally lost after 10min of the first loop while i was putting out streamers, it took me about 25min to find myself again by running out to a path. The next two loops of approx 20min each were better but using the old map didnt help things around the control where i often had to draw in myself the feature the control was sitting on. Not the most impressive training from me.

Orienteering 1:10:00 [3] 8.0 km (8:45 / km)
shoes: VJ Twister 2006

Jogging to and from the start plus finding myself after i was completely lost. Saw a snake on the jog back from the start point. Pizza for lunch afterwards hit the spot.

Tuesday Jul 3, 2007 #

Running intervals 15:00 [5] 4.5 km (3:20 / km)
shoes: nike zoom elite 2006

Hill intervals on three different sides of stensture hill. 15 x 1min approx with jog down recovery, approx 2min. I usually do these in three sets of 5 but today i just pumped em out one after the other, jeez they seemed to go on forever, i was stuffed by the end, after about 7 i had to keep pretending the next one was the last one to get through. A good hard session anyway.

Running 1:05:00 [3] 10.0 km (6:30 / km)
shoes: nike zoom elite 2006

Warming up and down plus between the intervals.

Mountain Biking 1:20:00 [2]
shoes: Nike ACG MTB

Cruisey MTB on some of the flatter trails as a recovery training from this morning, mainly vardsätra skogen and gula stigen.

Monday Jul 2, 2007 #

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: Nike cesium

An easy run out to nåsten. Took a long time to get going today which is typical on easy training days for me.

« Earlier | Later »