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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Orienteering5 5:58:58 32.66(11:00) 52.56(6:50) 250
  Running7 2:13:27 15.06 24.23 93
  Innebandy1 30:00
  T.rex training1 24:00
  Total10 9:06:25 47.71 76.79 343

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MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

10 AM

Orienteering 1:52:28 [2] 14.1 km (7:59 / km) +62m 7:48 / km
shoes: VJ Supra Fall 2011

Pre-running Vinterrejset with Mandus. Long and tricky, with lots of puzzle-solving and confusion along the way. Now I am sleepy.

608/2000

Saturday Nov 12, 2011 #

Running 25:00 [2] 4.17 km (6:00 / km)
shoes: VJ Supra Fall 2011

To start, from finish
10 AM

Orienteering 1:23:49 [3] ***** 9.61 km (8:43 / km) +16m 8:39 / km
shoes: VJ Supra Fall 2011

Training on Lunsen designed by Mandus, with no controls in the forest. First part was contours-only, and for the second we had the entire map. I ran together with Ross. We took turns leading and orienteered well for the most part except #4 on the first part, which I screwed up, attacking early and then having no idea where we were. After that things went well, and we had a nice flow through the rest of the course. Really great training, and so much fun running on Lunsen!

Part 1: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Part 2: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

574/2000

Friday Nov 11, 2011 #

Note

Going to go run a 3km on the track now. Never run one before. Unsure of a good goal time, but maybe 10:30.
-------
C • makkara bet 7

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Marc's Mizunos

Warmup/cooldown
11 AM

Running race 10:27 [5] 3.0 km (3:29 / km) +1m 3:29 / km
shoes: Marc's Mizunos

Well, that was a good goal time, turns out. Ran 10:27, feeling very weak from the start. The lack of track running certainly showed - I kept lifting my feet way too high the entire time. I would love to improve substantially on this by spring.
37
80
85
85
87
86
87
78

Not exactly a well-paced race, either, but glad to have done it... Nice to have Ross and Olle there (way out in front) for company.

Thursday Nov 10, 2011 #

Running 20:00 [2] 3.33 km (6:00 / km)
shoes: Red Asics 2011

Warmup/cooldown
5 PM

Orienteering 43:55 [4] 9.65 km (4:33 / km) +59m 4:25 / km
shoes: Red Asics 2011

Street-O chase start. Started towards the end since I mispunched last week. Ran ok, but felt pretty slow towards the end.

Map: http://dl.dropbox.com/u/22630466/10nov.8%20km.jpg
Results: http://oklinne.nu/documents/documents_open.php?id=...

556/2000

Wednesday Nov 9, 2011 #

Note
(rest day)

All day at a meeting in Stockholm.

Unrelated: the Swedish Orienteering Federation endorsed the idea of separate sprint-WOCs and forest-WOCs in alternate years (Mr.WorldofO talks about it here: http://news.worldofo.com/2011/11/10/separate-sprin...)
I was not in favor of this idea when I first heard it, but seeing the proposed alternatives, I am starting to believe that this is the best compromise I've heard so far.
C • Split WOC plan 17

Tuesday Nov 8, 2011 #

6 PM

Running 5:34 [2]
ahr:151 max:173 shoes: Marc's Mizunos

KG->Start

Orienteering 1:16:42 [2] 12.41 km (6:11 / km) +111m 5:55 / km
shoes: VJ Supra Fall 2011

Tisdagsbana G in a nice, easy tempo. Ran with a big pack at first, then with Albin, Johan, Ross and Calle towards the end. Afterwards, a meeting with the Swedish national team coaches talking about what the national team can do for the club, and what the club can do for the national team. The general answer seemed to be "not much, keep doing what you are doing." A somewhat strange discussion, really - very one-sided.

Monday Nov 7, 2011 #

Running 5:00 [2] 0.63 mi (8:00 / mi)
shoes: Red Asics 2011

Warm-up for gympa with Ross.

T.rex training 24:00 [1]

Rockgympa at Hågadalsskolan, led by loefaas. This was running-specific strength, such as jumping and hopping and planking and lunging. Tough, but nice to have company in one's misery.
C • So true! Group strength tra... 1

Innebandy 30:00 [3]

A lot of innebandy after gympa. Very sweaty and sore by the end.
9 AM

Running 18:58 [2] 2.47 mi (7:41 / mi) +43m 7:17 / mi
shoes: Red Asics 2011

To Stenhagen

Orienteering 42:04 [2] 6.79 km (6:12 / km) +2m 6:11 / km
shoes: Red Asics 2011

Checking out the new ISSOM map Simon and friends drew of Stenhagen. Pretty awesome. Made a list of things that needed to be fixed, but in general it's a great new sprint map for the club.

544/2000

Running 18:28 [2] 2.33 mi (7:56 / mi) +49m 7:26 / mi
shoes: Red Asics 2011

From Stenhagen

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