Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 31 days ending Mar 31, 2007:

activity	#	time	miles	km	+m				load
Orienteering	11	11:11:25	64.73	104.18		160 /	194c	82%	550.9
Running	15	6:53:00	45.09	72.56					126.3
Strength	2	55:00							33.0
Total	17	18:59:25	109.82	176.74		160 /	194c	82%	710.2

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Friday Mar 30, 2007 #

Running warm up/down 15:00 [3] 2.73 km (5:30 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 54:43 [5] ****
spiked:10/12c shoes: Asics GEL-Dirt Dog

Rank: 7/32, +2.09
Ran the 2nd of 2 legs of the Svartnatta night relay. Got the perfect start. Peter came in as second only 20 seconds behind. Managed to push up to the leader to the first control. Due to having the longer forks in the beginning we didn't manage to make the gap grow. Made a huge 2 min mistake on the way to the 9th control and we lost the lead. But after nice orienteering to the 9th control and the 10th we managed to get the lead once more. Being very eager for a victory I pushed hard from 10th to 11th but ended up making a 1m 30s mistake there. After that I just ran to the goal without really going all out.

Thursday Mar 29, 2007 #

Running long 1:15:00 [3] 15.0 km (5:00 / km)
shoes: Asics DS Trainer

A nice run around the town with Johan Eriksson. Nice and easy before the night race tomorrow.

Wednesday Mar 28, 2007 #

Orienteering race 16:30 [5] ** 3.2 km (5:09 / km)
spiked:10/13c shoes: Asics DS Trainer

Rank: 3/32, +0.42
LOK Sprint Cup competition 6/6. Got of to a bad start with a huge route error to 2nd. Lost approx 30s. After that quite good race, but made some small route mistakes on 2 more legs. Speed was quite ok actually.
Results:
http://www.lok.se/index.php?page=708

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS Trainer

Tuesday Mar 27, 2007 #

Note
(rest day)

Felt burnt out in the legs and tired overall. Decided to take an evening at home and just try to get some other things done.

Monday Mar 26, 2007 #

Orienteering long 1:50:00 [4] * 24.0 km (4:35 / km)
spiked:8/12c shoes: Asics DS Trainer

Lithe Vilse WinterCup final. Started alone but soon got company. I missed one control in the beginning and got a solo run for the most of the course. Made a few misinterpretations of the clues and ended up doing quite a few extra kilometers. The course was 14 km following the line so almost 10 k of mistakes ;)

Running warm up/down 15:00 [3] 2.73 km (5:30 / km)
shoes: Asics DS Trainer

Sunday Mar 25, 2007 #

Running warm up/down 10:00 [3] 1.82 km (5:30 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 56:36 [5] *** 8.4 km (6:44 / km)
spiked:11/17c shoes: Asics GEL-Dirt Dog

Leg rank: 7/61, +6.44
Team rank: 7/77, +17.43
Ran the last leg in our first team. Went out as 11 and passed 4 runners and finished as 7th team. Had quite a tough start with low speed and bad orienteering. Managed to up the speed but the orienteering was constantly bad probably a little bit due to to little sleep. Made a lot of small mistakes (probably around 3-4 min).

For results: http://home.swipnet.se/~w-38267/mstaf_res07_str_00...

Saturday Mar 24, 2007 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 1:20:22 [5] *** 14.1 km (5:42 / km)
spiked:16/18c shoes: Asics GEL-Dirt Dog

Rank: 8/41, +6.51
Elite competition in Södertälje. Peter Öberg won with one minute before Holmberg and Millinger. I made 2 control mistakes that costed about 1 min. Also made 1 big mistake while executing a route choice to 13th and lost 45 sec. Also a smaller routechoice mistake to 3rd that costed around 20-30 sec. Overall quite happy with the orienteering and running is starting to get better and better.

For results: http://www.obasen.nu/winsplits/online/sv/default.a...

Thursday Mar 22, 2007 #

Running warm up/down 5:00 [3] 0.91 km (5:30 / km)
shoes: Asics GEL Dirt Dog #2

Orienteering race 1:02:42 [5] **** 7.8 km (8:02 / km)
spiked:10/18c shoes: Asics GEL Dirt Dog #2

Rank: -/13, +7.21
Club Night Championship. Managed to punch the wrong last control (there were no id no on the controls in the forest). A truly nightmare race. Did not get a good grip of the map and how the map maker depicted the terrain. Lost a lot of time in the green areas. Hade big troubles keeping the direction. Made a parallell error to the last control and punched the wrong control.

Wednesday Mar 21, 2007 #

Running warm up/down 15:00 [3] 2.73 km (5:30 / km)
shoes: Asics GEL Dirt Dog #2

Orienteering race 1:07:30 [5] **** 10.5 km (6:26 / km)
spiked:18/18c shoes: Asics GEL Dirt Dog #2

Rank: 3/20, +0'10"
Denseln Night Extreme race final. Mass start with forking and 2 smaller loops halfway. It was a simulated 10-mila start with 3.5 km running along the Göta canal before the starting point. Had to fight really hard in the beginning to keep up but fought my way into the race and was in the lead in some part of the race. Got beaten from the last control to the finish by Erik Andersson and Per Carlborg but managed to keep ahead of Mattias Ericsson (4th). After us there was a gap to the next gang. It feels like the condition is quite ok, but the speed is missing.

Tuesday Mar 20, 2007 #

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics GT-2110 black

Running intervals 8:00 [4] 2.0 km (4:00 / km)

((40s+40s) x 6 intervals + 120 s rest) * 2
Tried to get into the game by running an extra long warm-up but felt really tired. I eventually just tried to push hard on some intervals and ended up running 12 intervals in quite slow speed.

Monday Mar 19, 2007 #

Strength 45:00 [4]

Usual strength training exercises (45+15) * 10 * 4 laps.

Sunday Mar 18, 2007 #

Running warm up/down 20:00 [3] 3.64 km (5:30 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 1:24:34 [5] *** 12.11 km (6:59 / km)
spiked:23/28c shoes: Asics GEL-Dirt Dog

Rank: 2/20, +1.37
The map was lousy at best. It was a test map without the plastic cover for the Oringen this summer. But the background was not completely white which made the contours hard to read on this map which was extremely detailed at parts, not suitable for 15k. Got a lousy start with 1,5 min mistake on first and a bad outing from the fourth control. Made a 1 min mistake on fourth. The speed was also not so good. Probably the flue got me really bad :( A couple of more small mistakes but lacked the motivation and energy to push hard. Had a good support in the finish chute so I managed the second place 1 second ahead of Per Carlborg. Jakob Gustavsson took his first victory in M21. He impresses me with good technical skills.

Saturday Mar 17, 2007 #

Running long 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics DS Trainer

A short easy run just to get some movement before the competition tomorrow. My brother tagged along, we went by the river upstreams towards the tannefors locks and then back down to the city center and then back home.

Wednesday Mar 14, 2007 #

Running long 45:00 [3]
shoes: Asics GT-2110 black

Lunch run with Wallin. Really nice weather! We went a little bit south of Mjärdevi through the small pathces of oakforest that grows west of Lambohov.

Strength 10:00 [4]

Core strength exercises.

Tuesday Mar 13, 2007 #

Running long 1:15:00 [3] 15.0 km (5:00 / km)
shoes: Asics DS Trainer

A nice run with my brother in the small patches of forest in the city and on smaller roads and bicycle paths.

Monday Mar 12, 2007 #

Note
(rest day)

Had a little bit of a headache. Better safe than sorry. DO NOT want to get sick again.

Sunday Mar 11, 2007 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #2

Orienteering race 28:11 [4] 5.0 km (5:38 / km)
spiked:14/14c shoes: Asics GEL Dirt Dog #2

Rank: ?/53, +2.00
Did a perfect race technically. The terrain was really fun with a lot of small hills and depressions. Pine forest with only smaller patches of dense forest. It felt a little better in the body today and I could keep a higher speed altough not very high.

Saturday Mar 10, 2007 #

Orienteering race 1:00:01 [4] *** 10.2 km (5:53 / km)
spiked:19/20c shoes: Asics GEL-Dirt Dog

Rank: 19/53, +8.54
Felt worse today. It's hard to describe but it feels almost like having a strained neck or similar. Did one big mistake on the first really simple part. (Didn't pay that much attention to the course more so on what the body felt like.)

Friday Mar 9, 2007 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GEL-Dirt Dog

Orienteering race 50:16 [4] *** 8.87 km (5:40 / km)
spiked:21/24c

Rank: 12/41, +4.57
First training after the flu. Tried to push a little bit but it hurt quite badly in the joints so I couldn't stretch the step fully. Made 1 bigger mistake of about 1.5 min and two smaller 10s mistakes. The rest was lost due to low speed.

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