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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Disco

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  running13 9:26:59 64.44(8:48) 103.7(5:28)
  orienteering7 8:32:17 44.93(11:24) 72.3(7:05)
  Total19 17:59:16 109.36(9:52) 176.0(6:08)

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Thursday Apr 30, 2015 #

running 28:43 [3] 5.3 km (5:25 / km)
shoes: Inov8 f-lite 232

easy lunch run. a bit tender in my right forefoot.

Wednesday Apr 29, 2015 #

running 1:04:18 [3] 13.5 km (4:46 / km)
shoes: altra one2

steady state run from home and around norra djurgården and out to Lidingö and back

10 mins warm up

40 mins at 4:18 pace (9.3 k)

14 mins warm down

Had really low energy but pushed through without any hassles.

Tuesday Apr 28, 2015 #

Note

Feeling knackered. Time for a rest!

Sunday Apr 26, 2015 #

running 59:00 [3] 10.5 km (5:37 / km)
shoes: altra one2

Easy jog with Simon and Johanna along Regents Canal and up Primrose Hill. Great view!

Saturday Apr 25, 2015 #

running 44:00 [3] 7.5 km (5:52 / km)
shoes: altra one2

Easy jog with James and Johanna around Blackheath and Greenwich

Thursday Apr 23, 2015 #

running 10:17 [3] 1.4 km (7:21 / km)
shoes: Inov8 x-talon 200

warm down

orienteering 57:19 [3] 8.7 km (6:35 / km)
shoes: Inov8 x-talon 200

relay training out at kärsön. fun.

Wednesday Apr 22, 2015 #

orienteering 1:16:14 [3] 11.4 km (6:41 / km)
shoes: Inov8 x-talon 200

Tiomilarepet
Orienteered pretty well except for a couple of bigger mistakes. Good fun and good tiomila prep

Tuesday Apr 21, 2015 #

running 40:00 [3] 7.6 km (5:16 / km)
shoes: altra one2

easy lunch run - huvudsta loop

Sunday Apr 19, 2015 #

orienteering 1:03:37 [3] 8.6 km (7:24 / km)
shoes: Inov8 x-talon 200

Mälarhöjdens medel including warm up.
Pretty poor run, a few dumb mistakes, including missing a control (again) and then having to run back and get it.
C • Ouch 1

Saturday Apr 18, 2015 #

orienteering 1:19:56 [3] 12.0 km (6:40 / km)
shoes: Inov8 x-talon 200

Attunda long distance out at Livgardet - same terrain as Tiomila 2013. Great courses on nice, challenging terrain. Feels like my orienteering technique is improving. Made a stupid 5 min and also a 2 min mistake, and also forgot to punch the control just after the drinks station, but otherwise a decent effort. Great sunny, spring morning.

orienteering 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 x-talon 200

warm up and pretty short warm down

Thursday Apr 16, 2015 #

orienteering 1:09:08 [3] 8.9 km (7:46 / km)
shoes: Inov8 x-talon 200

centrum ok training - corridor orienteering from Björkhagens utegym.

Wednesday Apr 15, 2015 #

running 32:44 [3] 5.7 km (5:45 / km)
shoes: altra one2

ran to work

Tuesday Apr 14, 2015 #

running 44:51 [3] 7.7 km (5:49 / km)
shoes: Inov8 race ultra 270

ran home from work via the hills on the west side of hagaparken

Monday Apr 13, 2015 #

Note

Having a rest. Pretty stuffed after the weekend and travel at the start of the week.

Sunday Apr 12, 2015 #

Event: Rånässtafetten
 

orienteering 50:22 [3] 7.7 km (6:32 / km)
shoes: Inov8 x-talon 200

rånässtafetten
I ran the shorter 3rd leg for our team and was still pretty tired after Grymnatta on Friday, lost a fair bit of time with small mistakes and wobbles through the green, logged crappy areas, including almost losing my compass in the sticks and leaf litter when I had to retie my shoe laces. Ironically, I orienteered much better through the technically harder parts of the course. Looking forward to the orienteering next weekend.

Friday Apr 10, 2015 #

Event: Grymnatta
 

orienteering 1:45:41 [3] 13.0 km (8:08 / km)
shoes: Inov8 x-talon 200

grymantta
went pretty well, except for the jet lag towards the end, where I lost about 10 minutes and just felt like I needed to lie down and sleep...

Wednesday Apr 8, 2015 #

running 25:53 [3] 4.9 km (5:17 / km)
shoes: Inov8 f-lite 232

easy lunch run around the single tracks in hagaparken

Tuesday Apr 7, 2015 #

running 47:04 [3] 9.2 km (5:07 / km)
shoes: altra one2

Nice run in daylight after work. warm too!
Still feeling a bit sluggish after the flight back to sweden.

10 mins warm up

5k at 4:20 pace

15 mins warm down

Monday Apr 6, 2015 #

running 32:33 [3] 5.5 km (5:55 / km)
shoes: altra one2

easy run from home around the ugglebo loop with johanna after the long flight back from australia.

Sunday Apr 5, 2015 #

running 1:07:41 [3] 12.5 km (5:25 / km)
shoes: Inov8 race ultra 270

easy run along the Werribee river from mum and dad's place with johanna

Note

flying back to sweden

Thursday Apr 2, 2015 #

running 1:09:55 [3] 12.4 km (5:38 / km)
shoes: Inov8 race ultra 270

super boring run around werribee with johanna

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