Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runodk

In the 8 days ending Jul 28, 2007:

activity	#	time	miles	km	+m
Running	7	4:33:00
Orienteering	4	3:29:00	15.97	25.7	700
Total	8	8:02:00	15.97	25.7	700

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Saturday Jul 28, 2007 #

Running 41:00 [3]
shoes: Asics Kayano

Easy run in the super fresh forest... just rained again again.. yep managed to get wet..... bugger Evans didn't get the into Yellow....

can't help chering for him!

Friday Jul 27, 2007 #

Running (Terrain Intervals) 1:03:00 [4]
ahr:137 max:181 shoes: Inov-8 MudClaw270

Back on the usual round - though only ran there once before, but it's have some good hills.

It was muddy as.. can't remember it has rained this much over such a short period. Jumped into the Inov8's thay did an awesome job, so managed not to crash an slide into the mud.. which was great.

did: 3:45, 3:48 ; 3:58 ; 3:54. Not bad under the conditions

Thursday Jul 26, 2007 #

Running 30:00 [3]
shoes: Asics Kayano

Puhh still buggered after WC

and even had to drag me to work today..,even worse the Cafeteria was closed due to everyone except me had time off! merde

Managed to drag me out for a 30 min easy jog in the awsome green forest.just after the rain had stoped... but it started again after 10 min so didn't make it home!

Wednesday Jul 25, 2007 #

Running (Morning jog) 25:00 [4]
shoes: Asics DS Trainer

Easy morning jog around the park next to the Hotel in Linköping. Easy run with the rest of the red & whites.

a few stretches and the back in the game with Harry Potter.

A great SpegBolo for lunch incl Hot choco and cookies

Running (warm-up / warm-down) 25:00 [3]
shoes: Asics DS Trainer

Orienteering race (WC 5 Sprint Mölby) 14:00 [5] ***
shoes: Asics DS Trainer

Easy sprint course around central Mjölby. Lost some time as I somehow tought I need to get control 9 on the way to control 3 (was just on the line) and a bit more as I couldn't decide hoe to get my self down from a cliff.

Though about a minute behind, which is a lot, but my leg aren't feeling up to scratch yet, so I guess I'll be fine. Ended 16'th or so in the B-final

C • Danes 2

Tuesday Jul 24, 2007 #

Orienteering race (WC 4 Middle Distance) 33:00 [5] **** 5.9 km (5:36 / km) +100m 5:09 / km
shoes: VJ Integrator

Aimed for making top 5 so could do the A-final sprint. Tough field though.

Was focused on the navigation, but got into trouble at the first, as my compas was flying all over the place and I had to stop and correct a couple of time and lost ½ a minute. lost another 45 sec on a longer leg when I got stuck in some more thicker stuff which looked easy as pie on the map.

Ended 8'th around 40sec to slow.... hmmm

Running (warm-up / warm-down) 25:00 [3]
shoes: VJ Integrator

Monday Jul 23, 2007 #

Running (warm-up / warm-down) 15:00 [2]
shoes: VJ Integrator

actually only warm-up was to stuffed to do a proper warm down.

Orienteering race (WC 3 Long Mass start) 2:02:00 [4] 19.8 km (6:10 / km) +600m 5:21 / km
shoes: VJ Integrator

The long mass start, was a bit unsure about how the legs would cope. Did well in the beginning (3 loops of 3,5k) did a 1 min mistake on the second half of the first loop but were still in the pack. Though somehow ended up running a fair bit on my own on the 2 and 3 loop, did okay. passed the finish to go out on the long (9-10k) common finish loop as 35 or so. But but but totally died after 1½ hour the legs didn't wont to go any further and the speed drooped dramatically and runner zoomed past. ended up around 54 -> meaning B-final in the Middle.

The dead legs must be from alle the travelling as the speed wasn't that high.

Sunday Jul 22, 2007 #

Event: O-Ringen

Orienteering (WC Model event) 40:00 [3] ****
shoes: VJ Integrator

Easy run along a map just south of the O-camp in Mölby, not to excited as the forest lloked like there had been 10.000 people running around there before us... and I guess there had.... so it was just running along the Hwy's

Saturday Jul 21, 2007 #

Running 49:00 [3]
shoes: Rbk Premier Road Lite (India v

Back home in the DK summer nice weather around 22. Did a cruise with Thomas Jensen, Nina and MHS. the two first wanted to do 3 k on track, did 500m with them, then ran around with MHS in the forest.

Took it easy to avoid jet lag

Ace Jase should say hallo from Thomas Jensen.

C • and hello back 1

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