Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Oct 26, 2015:

activity	#	time	miles		km		+m
Orienteering	7	7:05:21	34.11	(12:28)	54.89	(7:45)	945
Running	5	2:15:10	12.94	(10:27)	20.83	(6:29)	68
S & C	1	1:00:00
Total	9	10:20:31	47.05		75.72		1013

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Monday Oct 26, 2015 #

2 PM

Running 18:11 [3] 4.12 km (4:25 / km) +24m 4:17 / km
shoes: Nike Lunarglide 5

Exploring Uppsala.

Running intervals 9:10 [4] 2.2 km (4:10 / km)
shoes: Nike Lunarglide 5

Found a track.

Did a little 5xfast/slow 200's session to see if I had any speed left.
Reduced it to a 1:50 loop instead of the standard 2mins.

Times: 29, 30, 30, 30, 29

Pushed hard but couldn't sub 29s. Meh.

Running 20:57 [3] 4.33 km (4:50 / km) +44m 4:36 / km
shoes: Nike Lunarglide 5

The jog back.

Found a hill, a monument and a big forest.
Fun tracks to run along through the forest.

Uppsala is pretty flat but very nice.

C • vibe 3

Running warm up/down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Lunarglide 5

Did some drills. Sunny and warm!

6 PM

Running 6:52 [3] 1.68 km (4:05 / km)
shoes: Nike Lunarglide 5

To the hall, back.

S & C 1:00:00 [3]

Painful.
Strength session with Linné.
Getting strong ;)

Played an hour of innebandy as well.

Sunday Oct 25, 2015 #

Orienteering race 1:15:00 [5] 12.0 km (6:15 / km) +200m 5:46 / km
shoes: VJ Bold

Time flew by, good fun.

Running warm up/down 30:00 [3] 3.5 km (8:34 / km)
shoes: VJ Bold

Warming up, jogging in the pen (lots) and cool down.

Saturday Oct 24, 2015 #

Note
(rest day)

Nice rest day - watched the night section of the relays... Exciting stuff though the team seemed pretty disappointed afterwards!! :(

Friday Oct 23, 2015 #

Orienteering race 1:22:39 [4] 7.68 km (10:46 / km) +100m 10:06 / km
shoes: VJ Bold

Night-o

Needs more practice.

Ahh it was good fun and once I really slowed down and read the features it went ok... Two small problems:
#1 I need a better headtorch.
#2 I need to learn how to orienteer.

C • Head torch - poor excuse ..... 7

Thursday Oct 22, 2015 #

2 PM

Orienteering 54:41 [3] 7.75 km (7:03 / km) +150m 6:26 / km
shoes: VJ Bold

Spoke to Gustav and got some of his old maps.
O-intervals on an absolutely awesome area!! Good fun. Saw and elk (I think?) twice... Are they known to eat little orienteers?

6 PM

Orienteering 1:04:13 [3] 8.7 km (7:23 / km) +80m 7:03 / km
shoes: inov8 oroc 280 #2

Line night O course. Good fun, ran about 300m more than I meant to but generally pretty good! I think my inov8's are near the end.......

Wednesday Oct 21, 2015 #

1 PM

Orienteering 1:04:41 [3] 8.56 km (7:33 / km) +100m 7:08 / km
shoes: VJ Bold

Area outside the club hut - I was generally pretty decent at the nav here :)

7 PM

Orienteering race 12:56 [5] 2.55 km (5:04 / km) +35m 4:45 / km
shoes: Nike Lunarglide 5

Short "flashlight" night sprint relay - teams of 12.

I was on fourth leg with Kalle. It was made pretty difficult by having to hold a flashlight in your hand rather than a standard headtorch but good fun nonetheless. We won! :D (had Märten Böström on last leg which helped ;))

Mistake to #1, just getting used to the scale and stuff but pretty good after that.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Nike Lunarglide 5

Tuesday Oct 20, 2015 #

Orienteering 1:11:11 [3] 7.65 km (9:18 / km) +280m 7:52 / km
shoes: inov8 oroc 280 #2

Fun night-o course near the club hut (but not the club hut map :P)

Did most of it but felt tired near the end and made some mistakes so cut it short.

I'm Stockholm now and hopefully after a whole 6hr car journey with Helena and Gustav some of their orienteering skill will have diffused into me :P

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: inov8 oroc 280 #2

Warming up and down :)

C • 1

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