Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 31 days ending Mar 31, 2008:

activity	#	time	miles		km		+m				load
Running	17	10:10:44	85.87	(7:07)	138.19	(4:25)					235.4
Orienteering	6	5:58:56	37.16	(9:39)	59.81	(6:00)		98 /	117c	83%	273.4
Running trail/forest	2	1:35:23	7.95	(12:00)	12.8	(7:27)					34.4
Strength	2	1:20:00									76.0
Total	17	19:05:03	130.99		210.8			98 /	117c	83%	619.2

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Monday Mar 31, 2008 #

Running warm up/down 32:00 [3] 7.8 km (4:06 / km)
shoes: Asics GEL Nimbus VIII

Ran to and from Bäcksskolan. Got some company by Lukas.

Strength 40:00 [5]

Usual Core strength exercises. 4 laps.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12

Sunday Mar 30, 2008 #

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: VJ Integrator 2006

Orienteering race 51:37 [5] 8.0 km (6:27 / km)
shoes: VJ Integrator 2006

Rank: 20/85, +7'45" (last leg)
Got into a really tough spot mentally when everyone in the team running before med ended up loosing more and more time towards our 2nd team in the competition. I ended up going out almost 15' behind our 2nd team. All hope was of course lost of catching up with them and I started to concentrate on just doing a good race, but easier said than done. I had really good flow in the orienteering until suddenly I didn't understand a thing. This happened 3 times on the course and I think that maybe the lack of motivation threw me off my mind a few times. Probably made 6-7' totally. Also feel that I might need some more orienteering training to get concentration during the race.

Friday Mar 28, 2008 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12

Running intervals 5:00 [5] 1.8 km (2:47 / km)
shoes: Asics GEL DS Trainer 12

(30" + 30" rest) x 10
Indoor. I estimate the intervals to be 180 meters +-2.5 meters on each interval. Felt really good and I didn't push superhard. But I could defintely feel the intervals in my calves when we started the 3 min intervals afterwards.

Running intervals 12:00 [5] 3.7 km (3:15 / km)
shoes: Asics GEL DS Trainer 12

3' + 1' rest x 4 (planned on doing 6)
It felt quite ok the first 2 but on the third I started to feel a little bit of stress in my right calf and I just did 2 more. I estimate that the average length of the intervals was 925 m. Speed wise it felt quite ok. I was following Hasse Brolund quite easily.

Thursday Mar 27, 2008 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GEL Nimbus VIII

Running trail/forest intervals 20:23 [5] 4.8 km (4:15 / km)
shoes: Asics GEL Nimbus VIII

Back-8:an (approx 600 m) in Vidingsjö
Ran 8 loops. It was approx 1 dm of snow and quite slippery after a couple of loops. In the beginning there was a hard layer of snow, but after a couple of loops it broke down into a suger like consistence. My times were about 10-15" slower than my best times. Not to bad!

My times:
236, 233, 231, 232, 231, 234, 235, 231

Running 8:43 [3] 1.54 km (5:40 / km)
shoes: Asics GEL Nimbus VIII

Jogging back to the starting point of each interval approx 220 meters.

Tuesday Mar 25, 2008 #

Running long 1:03:00 [3] 14.0 km (4:30 / km)
shoes: Asics GEL Nimbus VIII

Easy run with my brother mostly social, but also my legs needed some rest after the competitions this weekend.

Wednesday Mar 19, 2008 #

Running long 1:01:00 [3] 14.0 km (4:21 / km)
shoes: Asics GEL Nimbus VIII

Ran with a pair of cooling fins to my father so that he can start working on my new headlamp. They were quite heavy and I was very relieved when I could stop cary them on the way home. I ran a little bit different on the way home. It is so boring training alone so I couldn't make it 90 min long :(

Tuesday Mar 18, 2008 #

Note
(rest day)

Involentary rest day :(

On my way down to Linköping for a nice test race in Hjulsbro the f*cking train breaks down in the middle of nowhere... (actually right outside Gnesta). After about 1 hour of waiting without electricity (so no internet aboard) we disembarked the train and boarded the 1-hour-later train bound for Köpenhamn. Because of our train being packed with people the process of boarding the new train took well over 30 minutes. Because of both trains being packed to begin with the new train was more than packed so I had to STAND(!!!) in the isle for over 90 minutes on our way to Linköping. And of course regulations says you can't drive full speed with a train that is designed for 300 and that now carries almost 600 so "reduced speed" was used to Linköping. So I eventually got to Linköping 2h 20 min after the scheduled arrival time. Good work SJ!

Monday Mar 17, 2008 #

Note
(rest day)

Went to stockholm for work and instead of going training alone I visited a friend. Went back to the hotel way to late... a little bit to little sleep :(

Sunday Mar 16, 2008 #

Running long 1:13:00 [3] 16.0 km (4:34 / km)
shoes: Asics GEL Nimbus VIII

Ran over to Peter A and borrowed his key to the club house then went home and left it. Then went down to my brother with some of his clothes that he forgot earlier. We then took a jog around town and I left him at the gym and I went home.

Saturday Mar 15, 2008 #

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

AM training

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #3

PM training

Orienteering race 14:56 [5] ** 3.0 km (4:59 / km)
spiked:6/8c shoes: Asics GEL Dirt Dog #3

AM Sprint training race "Qualifying"
Ran a little bit unconcentrated and probably was worrying a bit about the foot.The taping of the foot worked and I didn't have any problems with the sprained ankle. I felt really tired and slow and was confirmed by being almost 1'20" behind Erik A.

Orienteering race 15:17 [5] ** 3.2 km (4:47 / km)
spiked:11/13c shoes: Asics GEL Dirt Dog #3

PM Sprint training race "Final"
Orienteering was alot better but also this afternoon some smaller mistakes (15") and also the speed is not high enough. Was 45" behind Erik so alot better than the first race.

Maps with routes:
http://www.fpettersson.se/index.php?id=21

Friday Mar 14, 2008 #

Running long 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Ran to Lambohov and back just to try the foot out. It felt really awkward the first 15 minutes but on the way home it felt a little better.

Thursday Mar 13, 2008 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GEL Dirt Dog #3

Orienteering tempo 1:22:00 [4] 10.5 km (7:49 / km)
shoes: Asics GEL Dirt Dog #3

Night orienteering training south of Älgsjön (Betlehemskartan) in some very nice terrain. Because of my illness in the beginnning of the weel I decided to run quite slow. I tried not to push but it felt quite easy just to follow the others. I navigated safely on the gaffled loops at the "bo" and ended up first on the last long loop back. I waited in the others and we ran together to the finish but after 75% of the course I managed to sprain the same ancle as earlier this spring and had to abort the training. Cooled the anckle in a swamp and was able to run on the road back to the finish. The foot did not blow up to bad and I will probably not miss the trainings this weekend.

Wednesday Mar 12, 2008 #

Note
(rest day)

Only a little bit of head ache left but feeling noticebly more alert today. Hopefully I will be up and running again tomorrow.

Tuesday Mar 11, 2008 #

Note
(sick)

Head-ache and possibly some fever during the evening/night.

Monday Mar 10, 2008 #

Note
(rest day)

Feeling a little bit sick, but not quite. Have been tired and having a head ache all day. Hopefully it will feel better tomorrow.

Sunday Mar 9, 2008 #

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

Orienteering race 1:51:04 [4] *** 18.04 km (6:09 / km)
spiked:30/34c shoes: Asics GEL Dirt Dog #3

Rank: 1/14, -8'04"
Started out quite nice and easy and didn't concentrate to much on the orienteering. Had decided before that I should wait until mid course before I attempted to make a run for the victory. I got my chance when the others (Peter and Jacob W) let me go a bit through the green and I sped up towards the last passing of the "bo" and then pushed hard for 3-4 km and really tried to orienteer aggressivley. After that i slowed down a bit and cruised the rest of the course alone.

Results:
http://www.lok.se/index.php?page=826

Friday Mar 7, 2008 #

Running warm up/down 20:00 [3] 5.0 km (4:00 / km)
shoes: Asics DS Trainer

Running intervals 3:22 [4] 1.2 km (2:48 / km)
shoes: Asics DS Trainer

6x200 m with 1'10" rep time
The purpose was just to run "beautifully" and not push hard. The first intervals I was hindered to run smoothly and had to pass a couple of people but the last 3 was more ok.

My times:
34"77, 35"17, 34"54, 33"16, 33"15, 31"84 avg. 33"77

Running intervals 12:26 [5] 4.0 km (3:07 / km)
shoes: Asics DS Trainer

4 x 1000m rep time 5'20"
I was very tired since yesterdays 2.5 km intervals so I only ran 4 considering I knew I had to run at least 1 km more on the relay afterwards.

My times:
3'08", 3'06", 3'09", 3'03" avg time 3'06"5

Running race 3:55 [5] 1.3 km (3:01 / km)
shoes: Asics DS Trainer

1 st leg on 10Mila/10 = 1300m
I was fighting with Per Carlborg and Edvin Karlsson. I was leading the pack until 1.5 laps remained then "Burken" made his move and passed me. He got a 4" lead which I could not match. Edvin was 10" behind me in the finish.

Running race 1:39 [5] 0.6 km (2:45 / km)
shoes: Asics DS Trainer

Leg 9 in 10-Mila/10
I was heading out 1 lap (200 m) behind Denseln (Erik Andersson) and some 50m behind Lithe Vilse (Johan Persson). I caught up with Johan Person half-way through the leg, but I lost some 4" to Erik.

Thursday Mar 6, 2008 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

To and from RydsMotionsC and a little bit extra afterwards.

Running intervals 34:34 [5] 10.0 km (3:27 / km)
shoes: Asics GEL Nimbus VIII

4x 2.5 km repetition time 11'
Felt ok, the first 2 but on the third I started feeling some lactate in the last little uphill part and I had to push quite hard to not loose to much to Erik (~3 sec). Almost decided not to run a fourth interval but choose to dig in hard and give it a last try. Had to struggle really hard on the second half of the loop and lost some 13" to Erik. Felt really satisfied that I ran the fourth interval and I am looking forward to the next 2.5k interval session. :)
[Afterwards got some cramps in my calves during the night]

My times:
8'35", 8'35", 8'39", 8'45"

Tuesday Mar 4, 2008 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Running intervals 16:00 [4] 4.65 km (3:26 / km)
shoes: Asics GEL Nimbus VIII

(4' + 1' rest) x 4
Felt very tired before the intervals and also quite sore inte muscles from yesterday strength training. After 1 interval it started to feel a bit better and I could push quite hard on the last 2.

Running tempo 4:00 [4] 1.1 km (3:38 / km)
shoes: Asics GEL Nimbus VIII

Ran one extra interval behind Christian just to get some company on the warm-down and also to just run a little more ;)

Monday Mar 3, 2008 #

Strength 40:00 [5]

Core strength training in Bäcksskolan

Running warm up/down 5 [3] 1.0 km (5 / km)
shoes: Asics DS Trainer

Sunday Mar 2, 2008 #

Orienteering race 50:26 [5] *** 10.34 km (4:53 / km)
spiked:24/33c shoes: Asics GEL Dirt Dog #3

Rank: 1/30, -4'45"
Interland long distance (spectator competition)
I was tired from the day before (board games and a bit of whiskey combined just 5.5 h of sleep ;) but the legs felt ok. Made one big (1') mistake but a series of smaller mistakes (10-30"). I pushed hard and managed to win the spectator competition with a good margin. I you combine the results from the championship with the spectator competition I still would have won by 2' before Nick Barrable and 4' before Axel Fischer. Good stuff!

Map with route:
http://www.fpettersson.se/index.php?id=20

Results:
http://www.orienteering.nl/ui/spectators.htm

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #3

Saturday Mar 1, 2008 #

Orienteering race 33:36 [5] *** 6.73 km (5:00 / km)
spiked:27/29c shoes: Asics GEL Dirt Dog #3

Rank: 1/33, -0'55"
Interland middle distance in Boshoverheide
I started of ok, but not great. Had to run for a few controls before I got into reading the map in full speed. I made 2 minor (15" and 25") mistakes but managed to keep my orienteering almost flawless after the 9th control. It felt great afterwards. No problem with the running speed.

Map with route:
http://www.fpettersson.se/index.php?id=19

Results:
http://www.orienteering.nl/ui/010308.htm

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

Running trail/forest long 1:15:00 [2] 8.0 km (9:23 / km)
shoes: Asics GEL Dirt Dog #3

Helped out after the competition and collected the controls.

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