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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TGIF

In the 7 days ending Dec 23, 2015:

activity # timemileskm+m
  Running9 9:15:00 64.0(8:40) 103.0(5:23)
  Night Orienteering5 4:21:12 22.37(11:41) 36.0(7:15)79c
  Orienteering (savage)1 2:15:00 10.56(12:47) 17.0(7:56)21c
  BBA3 2:05:00 9.32(13:25) 15.0(8:20)
  Orienteering (Nordic)1 40:30 5.22(7:46) 8.4(4:49)31c
  Cross Training1 35:00 2.49(14:05) 4.0(8:45)
  CrossFit1 20:00 1.24(16:06) 2.0(10:00)
  Total18 19:31:42 115.2(10:10) 185.4(6:19)131c
averages - sleep:8.6 weight:75.1kg

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ThFrSaSuMoTuWe

Wednesday Dec 23, 2015 #

8 AM

BBA 45:00 [1] 5.5 km (8:11 / km)
slept:8.5 shoes: VJ Irock

11 AM

Running 1:30:00 [2] 17.0 km (5:18 / km)
shoes: VJ Irock

To La croix du Nivolet and Le Belvédère de l´Orionde. Feeling better than the last 2 days, always takes some hours to get use again to the altitude when you live most of your days at an impressive altitude of 15 meters.
C • Altitude 3
6 PM

Running 45:00 [1] 9.0 km (5:00 / km)
shoes: VJ Irock

Tuesday Dec 22, 2015 #

8 AM

BBA 45:00 [1] 5.5 km (8:11 / km)
slept:9.5 shoes: VJ Sarva 2016

Morning run to La boulangerie to pick the best bread I´ve ever tasted.
+ the usual BBA stuffs.


Quite different scenery than at home.


Pro-tip: Always run with the bread in your compass hand. Then, using a magnifier glass should not be a problem...
11 AM

Orienteering (savage) 2:15:00 [2] **** 17.0 km (7:56 / km)
21c shoes: VJ Sarva 2016

One of my traditional training when I am here. The two peaks of Prépoulain and La montagne de Bange - the most used training maps, back in 2011. Hard to find slower terrain…




The small Arith village, right above the blanket of fog.


The Mt Blanc view from the first start point.


The nice forest around the second start,


but most of the terrain is like this. Snow and leaves free, but still pretty messy…
6 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: VJ Irock

+ running drills.

Monday Dec 21, 2015 #

Night Orienteering 32:00 [1] *** 4.5 km (7:07 / km)
10c shoes: VJ Sarva 2016

French Alps. WOC 2011 terrain. Not much snow there as well. Probably going to be a lot of climbing and orienteering also this week.


An easy start to get used to this terrain again. A thick layer of mist covering the upper part of the slope, nice.
C • Training on Le Revard 3
4 PM

Running 1:00:00 [2] 10.0 km (6:00 / km)
slept:6.5 shoes: VJ Sarva 2016

To La Croix du Nivolet and back.

Sunday Dec 20, 2015 #

11 AM

Running 1:45:00 [1] 18.0 km (5:50 / km)
slept:9.0 shoes: VJ Sarva 2016

Easy run in Floranas naturreservat, with a Karttapullautin map - not much details missing as always. 12°C and very quiet there, probably everyone was in the shopping mall.

Last run in Sweden for a long while, France and Spain next in the program!






C • Looks beautiful! 3

Saturday Dec 19, 2015 #

11 AM

Running warm up/down 45:00 [1] 7.5 km (6:00 / km)
slept:9.0 shoes: VJ Sarva 2016

Orienteering (Nordic) 40:30 [5] *** 8.4 km (4:49 / km)
31c shoes: VJ Sarva 2016

Alunda´s diamonds.

Drove toward east to visit a new terrain around Alunda. Pretty nice and fast forest there. We ran two diamonds at competition speed and got twice kicked by Albin. Should sharpen my game.




Only few people this morning, but the very best ones! Sauna afterward – luxury! And my gingerbread was probably my best performance of the day...


Found back the sun btw...
6 PM

Night Orienteering 1:05:00 [1] **** 9.0 km (7:13 / km)
32c shoes: VJ Sarva 2016

The plan for tonight was to collect back my jacket I had let under a tree during one of UTH trainings two weeks ago, being too busy to keep up with the fast Daniel Rönnqvist, 16 year´s old…

As Albin joined the fun, we went for a night forked corridor, followed by a micro-sprint. Altogether, it made a quite close-from-perfect evening, and, on top of that, my jacket is almost dry…




Friday Dec 18, 2015 #

8 AM

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:74.6kg shoes: Hoka Challenger

8°C!
11 AM

CrossFit 20:00 [5] 2.0 km (10:00 / km)
shoes: Nike Pegasus 32

Full back squat: 3 sets of 5 reps at 85kg as warm-up.

Thereafter, 5 rounds for time:

- 5 strict pull-ups
- 10 box jumps
- 15 wall balls at 9kg

Time: 7´28´´

+ 5 uphill sprints of 20´´ at Uppsala slott.

Trying my best to keep some IIb muscle fibers alive for O´ringen sprint…

Running warm up/down 1:00:00 [1] 13.0 km (4:37 / km)
shoes: Nike Pegasus 32

5 PM

Night Orienteering 48:42 [5] **** 8.2 km (5:56 / km)
37c shoes: VJ Sarva 2016

Fredagsmys in Hammarskog.

Another warm evening. Some part of the forest were pure pleasure (loop C & D) . I was also really happy about my navigation... until the last interval, the one I had put the controls in during warm-up… Classic but still irritating.


With 3 controls to go, at 17th, momentum crashes…
6 PM

Night Orienteering warm up/down 40:00 [1] ** 6.2 km (6:27 / km)
shoes: VJ Sarva 2016

Thursday Dec 17, 2015 #

Note


The Devil´s Party
9 AM

Cross Training 35:00 [1] 4.0 km (8:45 / km)
slept:9.0 weight:75.6kg shoes: Hoka Challenger

12 PM

Running 1:10:00 [3] 12.5 km (5:36 / km)
shoes: Nike Pegasus 32

Track session. Same training as November 9th. 4 sets.


2.15pm. Nothing helps anymore. 5 days to winter solstice.Hang on.
C • You've survived the 'peak' 4
5 PM

Night Orienteering 1:15:30 [1] ***** 8.1 km (9:19 / km)
shoes: VJ Sarva 2016

Night corridor in Lunsen.

Got interested by Albin´s corridor and gave it a try tonight. A full effort of concentration from start to finish – tiring but fun.


Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Sarva 2016

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