Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 31 days ending May 31, 2007:

activity

time

miles

load

Running

17:58:56

146.44

(7:22)

235.67

(4:35)

19 /

19c

100%

465.7

Orienteering

5:22:27

31.07

(10:23)

50.0

(6:27)

94 /

118c

79%

292.9

Running trail/forest

1:05:00

7.46

(8:43)

12.0

(5:25)

19.5

Total

24:26:23

184.96

(7:56)

297.67

(4:56)

113 /

137c

82%

778.0

1:49

0:00

» now

Thursday May 31, 2007 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DS Trainer

Running race 32:21 [5] 9.6 km (3:22 / km)
shoes: Asics DS Trainer

Rank: 5/773, +0'28"
Blodomloppet in Linköping. Started ok and the fell back a little. Got back into the game and was leading the second group (places 2-10) from 5k to 8k. During this time the group split up into 2 groups of 4 people and another group a little bit back. When the real runners started uping the pace in the last 2 km I fell back a little but managed to keep everything under control. I tried to get around an even 3'20" / km.

My times:
3'15", 3'20", 3'20", 3'22", 3'24", 3'23", 3'30", 3'18", 3'15", 2'20" (this is not a full km)

Results:
http://www.racetimer.se/sv/race/resultlist/66?rc_i...

Tuesday May 29, 2007 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics DS Trainer

Running intervals 23:20 [5] 7.0 km (3:20 / km)
shoes: Asics DS Trainer

(70"+20")x20
Felt quite ok, could have done a couple more, but didn't want to go to hard since thursday is my debut at a road race :)

Monday May 28, 2007 #

Running long 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Asics DS Trainer

A run down south around Lambohov, Slaka and back up through Mjärdevi. Felt something in my right calve in the end.

Saturday May 26, 2007 #

Orienteering tempo 27:00 [5] ** 5.5 km (4:55 / km)
spiked:15/19c shoes: Asics GEL Dirt Dog #2

Lithe Vilse ÖL-OL
A fun orienteering event which involves running a course and drinking beer as fast as possible. Unfortunately I got disqualified this year. Maybe I will try to take another win next year :)

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

Thursday May 24, 2007 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #2

Orienteering tempo 55:00 [5] *** 8.3 km (6:38 / km)
spiked:16/19c shoes: Asics GEL Dirt Dog #2

Training course in Oxhultet near Boxholm. Mass start. Managed to make mistakes on the first 2 controls but then got quite good flow in the orienteering. Made one more mistake, but totally not more than 2' mistake on the course. Quite nice terrain and some controls were really difficult. Finished first on the long course with a 4' gap :)

Wednesday May 23, 2007 #

Running long 55:00 [3] 12.94 km (4:15 / km)
shoes: Asics DS Trainer

Lunch run with Fredrik Wallin. South from Mjärdevi and down to the small cross country running path by Slaka griftegård. Nice run with wonderful weather.

Tuesday May 22, 2007 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics DS Trainer

Running intervals 26:00 [5] 8.0 km (3:15 / km)
shoes: Asics DS Trainer

1km x 8 restart every 4'30".
Took it a bit easy on the first 3 intervals but then upped the pace on the last 5.

My times: 3'12", 3'20", , , , , ,
(the kilometers on the LOK-milen can vary a bit)

Monday May 21, 2007 #

Running trail/forest long 55:00 [3] 10.0 km (5:30 / km)
shoes: Asics GT-2110 black

Lithe Vilse training. The first part in forest but got tired of running slowly and got some minor pain in the knees ancles. (Probably due to the shoes being to old, but I choose these shoes because of the really bad weather)

Running long 35:00 [4] 8.75 km (4:00 / km)
shoes: Asics GT-2110 black

Vilses träning. Got tired of running slowly and picked the pace up in the end so that I got the bad feeling out of the body.

Saturday May 19, 2007 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics GEL Dirt Dog #2

quite tough to the start with 100m climb!

Orienteering race 1:34:06 [5] *** 12.6 km (7:28 / km)
spiked:16/25c shoes: Asics GEL Dirt Dog #2

Rank: 4/51, +11.02
Started really bad by missing the first control with 1'15" and continued with another 30" on second. From there on I got a bit of flow and started to get back into the race. Made a small mistake to the 9th control were I lost my position and finally found my position only 100 meters from the control, but lost 30" in the process. From the 9th control the orienteering went smoothly until the 19th control. Missed totally a route choice on a path and ended up climbing around among the rocks and ended up high above the control and had to climb down. There followed a smaller error after that, 10", and the I made a big 1' error on the 22nd control. Made another small error 30" in the steep slope and totaly misread the second last control and lost another 30". In the last loop, from 17, to the finished I was not very motivated due to the high degree of rocks on the ground. I also lost 2' on the long route to the 10th control. I should have used the path between 5th and 6th control and from there more paths.

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

Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...

Friday May 18, 2007 #

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

Orienteering race 38:27 [4] *** 5.2 km (7:24 / km)
spiked:13/16c shoes: Asics GEL Dirt Dog #2

Rank: 22/65, +6'09"
Started early 10:08. The terrain was incredible stony and reading the map while running was a real challenge. Got a good start and was doing ok until the 10th control where I sprained the ancle lightly and lost concentration for a few seconds and lost 30" on the control. Got back into the game ok until the 13th control were I misread two cliffs and a non existant vegetation border and lost 2'30". Lost another 20" on the second last control. I guess I lost another 1' for the early start but the rest is due to bad running technique in stony terrain.

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

Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...

Thursday May 17, 2007 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics DS Trainer

Running tempo 19:00 [4] 5.0 km (3:48 / km)
shoes: Asics DS Trainer

The Valla-MTB course one lap. Took it quite easy because of the competition tomorrow. Just wanted to get out and get some km.

Tuesday May 15, 2007 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics DS Trainer

Running intervals 21:00 [5] 6.3 km (3:20 / km)
shoes: Asics DS Trainer

(60"+30")x21 intervals
Running on the meadow west of the Vidingsjömassivet.

Monday May 14, 2007 #

Running race 25:44 [5] 7.5 km (3:26 / km)
shoes: Asics DS Trainer

Rank: 3/11, +1.28
Lithe Vilse, Tokruset, 7.5 km
Way to fast in the start (first two km 3'10" and 3'15") then I took my penalty the next km (around 3'45"). Finished first 5 km in 17.06. Pushed the last 2.5 km (in 8'38") and finished in 25'44". This was the first time in 2 years that I ran a running competition. The next time i scheduled 31st of May. Feels a bit scary... By the way I broke my record on Tokruset! (In 2004 I ran in 26'47")

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics DS Trainer

Saturday May 12, 2007 #

Running long 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Asics DS Trainer

Nice run with my brother mostly social.

Friday May 11, 2007 #

Running long 1:25:00 [3] 16.19 km (5:15 / km)
shoes: Asics DS Trainer

Easy run with my brother, mostly social, on the övningsfält south of the city.

Wednesday May 9, 2007 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #2

Orienteering race 1:01:54 [5] *** 10.8 km (5:44 / km)
spiked:22/25c shoes: Asics GEL Dirt Dog #2

Rank: 2/16, +2'06"
Started good and got the first controls really good. Missed something on the first long leg, to 9th, and lost 50" without making a mistake at the control. Made 3 smaller mistakes in total on the controls and lost around 10-20" on each. Got a little bit of trouble in the end of the course due to bad print quality of the map.

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

Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...

Tuesday May 8, 2007 #

Running warm up/down 25:00 [3] 4.55 km (5:30 / km)
shoes: Asics DS Trainer

Running intervals 30:00 [5] 9.0 km (3:20 / km)
shoes: Asics DS Trainer

1+2+3+4+5+5+4+3+2+1 with 1 min rest

Took it easy on the two 5 min intervals (competition tomorrow) but on the other I pushed quite hard. Both Peter, Per C and Erik pushed hard as well. Really fun today!

Monday May 7, 2007 #

Running tempo 1:16:04 [4] 16.0 km (4:45 / km)

Went on a trip with Vilse. Started out very slow and was mostly a social training. But after 60% of the training the speed was upped considerably and we pushed around 3'30" almost the whole way home from there. There were only Erik, Per C and I left in the end.

Sunday May 6, 2007 #

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics GEL Dirt Dog #2

Running 58:27 [3] ***** 10.4 km (5:37 / km)
spiked:19/19c shoes: Asics GEL Dirt Dog #2

Rank: 1/29, +0.00
Tisarträffen long distance
Started out quite hard on the quite easy 2 first controls. Then got into the race very nicely and up by the fifth control I caught up 2 min earlier starter Mats Röjgård. Tried to stay focused on my own orienteering and almost managed to do so perfectly. Only made 2 smaller mistakes on the route to the 9th control were I got on the wrong side of the first small hill and lost maybe 10". Also made a really small mistake on the 10th control were I lost 5". After the tenth control the orienteering was almost flawless and I could keep the speed high. Managed to win with 4'09" before Per Calrborg who I also cought up with at the 12th control.

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

Map:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...

Orienteering tempo 46:00 [5] *** 7.6 km (6:03 / km)
spiked:12/14c shoes: Asics GT-2110 black

Fox hunt race together with 15 other Vilse runners. Really nice training altough quite easy terrain.

Tuesday May 1, 2007 #

Note
(rest day)

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