Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m				load
Running	19	14:29:14	107.53		173.05			15 /	17c	88%	282.2
Orienteering	7	5:50:09	33.67	(10:24)	54.19	(6:28)		64 /	95c	67%	228.9
Strength	10	2:02:45									44.1
Total	24	22:22:08	141.2		227.24			79 /	112c	70%	555.3

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Friday Oct 31, 2008 #

Note
(rest day)

Something happened to my back after yesterdays training. resting...

Thursday Oct 30, 2008 #

Running warm up/down 5:00 [3] 1.07 km (4:40 / km)
shoes: Inov8 - Roclite 285

Orienteering tempo 53:44 [4] *** 7.5 km (7:10 / km)
spiked:5/14c shoes: Inov8 - Roclite 285

Night orienteering in Vidingsjö
Lithe Vilses Night Championship course that we ran the day after. The weather was really shitty and it was snowing together with rain. I was freezing like a dog and the visibility was really bad and we managed to not seeing some of the markers that had been covered with snow. Made a lot of mistakes in the beginning but then got my act together when I got alone on the loops (after taking the wrong pivot control after the first loop).

After the second loop I waited (2') for the others but Martinsson came alone wo we headed out on the last easy part. The speed was quite ok even tough the paths was getting quite slippery with a thin layer of snow.

Gps-data: Length: 9.61 km

Splits:
1. 2'37"
2. 4'07"
3. 5'00"
4. 3'11"
5. 2'19"
6. 1'28"
7. 3'46"
8. 3'17"
9. 2'46"
10. 6'47"
11. 6'05"
12. 5'17"
13. 2'54"
14. 3'12"
F. 0'46"

C • Dogs 2

Wednesday Oct 29, 2008 #

Strength 15:00 [3]

25, 29, 25, 25, 36 pushups with 90" of rest in between
50 situps
2x1' of X
50 backlifts
10x2 pushups with feet on chair

Tuesday Oct 28, 2008 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov8 - Roclite 285

Running long 43:00 [3] 10.0 km (4:18 / km)
shoes: Inov8 - Roclite 285

Ran the 10 k track the wrong way together with Wallin. Skipped the intervals due to feeling sick this weekend so I wanted to start off a bit easy. Felt ok, but a bit irritated in the throat afterwards in the evening actually... hmmm :/

Monday Oct 27, 2008 #

Note
(rest day)

Better safe than sorry...

Sunday Oct 26, 2008 #

Note
(sick)

Better but not good enough to be doing any training... fu*k!

Saturday Oct 25, 2008 #

Note
(sick)

I helped my girlfriend move her stuff from Oxelösund back to Linköping and in the evening I started feeling frozen and really tired. I had to give up my plans on running the Smalåndskavlen :(

Friday Oct 24, 2008 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Warm up and down to the CH.

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics DS Trainer 13

Running exercises focusing on the last part of the step where you should use the foot too push away so that the force goes through to the hip.

Running intervals 2:30 [3] 1.0 km (2:30 / km)
shoes: Asics DS Trainer 13

5x200m with restart every 90".
The focus of the intervals was to keep a good posture and run with a relaxed upper body.

Felt quite ok, but maybe some more stretching wouldn't hurt.

Strength 8:00 [5]
shoes: Asics DS Trainer 13

Core strength exercises. The new routine that right now seems almost impossible.

Thursday Oct 23, 2008 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Strength 12:00 [3]

Pushups
21, 25, 21, 21, 32
60" rest
A little bit of jogging in between and then the classic core strength exercises from last year.

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

A run around town with brother.

Wednesday Oct 22, 2008 #

Running warm up/down 10:00 [3]
shoes: Inov8 - Roclite 285

Orienteering tempo 1:03:50 [4] *** 8.5 km (7:31 / km)
ahr:159 max:184 spiked:12/14c shoes: Inov8 - Roclite 285

Rank: 2/18, +0'06"
Natt-Cup from Hagstugan up in Tjällmo.
Started very passively and then advanced up in the field to the 2nd control. Tried to do a lot of orienteering on my own and most of tbe time I got the controls without trouble. Made a small mistake on the way to the last control and lost 10" on Le Burk. Overall a very good training with some real orienteering. :)

GPS-data:
10.8 km
5'54" / km

Tuesday Oct 21, 2008 #

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

Running intervals 30:00 [4] 9.0 km (3:20 / km)
shoes: Asics GEL Nimbus VIII

1, 2, 3, 4, 5, 5, 5, 4, 3, 2, 1
90" of rest
Stayed a little bit back in the beginning then tagged along Ptr, Le Burk and a Brolund Brother for the long ones... Didn't try to overachieve due to the throat issue... Nice! :)

Monday Oct 20, 2008 #

Note

Had totally forgotten about a meeting with a friend of mine... So I had to abort my training and head out... no intervals for me :(

Strength 10:00 [3]

29, 33, 29, 25, 20
90" rest
50, 25 situps...

Couldn't resist training... So before I stressed out of the door I did some pushups and some situps... This training actually got me some sour muscles today!

Sunday Oct 19, 2008 #

Note
(rest day)

Wasn't planning on taking a rest day today, but started feeling a little bit frozen and itchy in the throat so I stayed in.

Friday Oct 17, 2008 #

Running warm up/down 35:00 [3] 6.5 km (5:23 / km)
shoes: Asics GEL Nimbus VIII

To and from CH and some additional laps in between the exercises.

Strength 9:45 [3]

Core strength exercises... a new routine this year... boy o boy... it hurt like hell...

Running tempo 17:30 [4] 3.5 km (5:00 / km)
shoes: Asics DS Trainer 13

Running exercises... The same program as this Monday. I continued and ran the 8 intervals with 70" rep time after the mandatory exercises. Felt a lot better this time, but still really tired in the "höftböjare" in the end. It's going to be really fun once we get to go full speed and run real intervals :)

C • Höfböjaren 2

Thursday Oct 16, 2008 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 - Roclite 285

Orienteering tempo 51:06 [4] *** 8.77 km (5:50 / km)
ahr:159 max:170 spiked:7/12c shoes: Inov8 - Roclite 285

Rank: 1/19, -2'52"
Natt-Cup in Vidingsjö (again)
Was not motivated the slightest and there just happened to be really boring long legs. Got stuck in some serious shit a couple of times and decided after half the race to just stick to the paths and give up all attempts to run straight through the forest.

Managed to break loose of the group when there were a couple of controls left. Felt quite nice to finish all alone a good 3 minutes ahead of the group. :)

Length of route: 10.57 km, 4'50" / km

Results:
http://ifklinkos.se/uploads/nattcup081016.htm

Wednesday Oct 15, 2008 #

Running long 1:14:33 [3] 15.4 km (4:50 / km)
shoes: Asics GEL Nimbus VIII

A run with very stiff calves through the university area over to Jägarvallen and then on to Malmslätt and the nature reserve on to Ryd and back home. Got a nasty blister on my left foot during the last minutes of the run. :(

Tuesday Oct 14, 2008 #

Running warm up/down 26:00 [3] 5.0 km (5:12 / km)
shoes: Asics GEL Nimbus VIII

Running intervals 24:00 [4] 6.66 km (3:36 / km)
shoes: Asics GEL Nimbus VIII

(3' + 45" rest) x 8
Intervals on the LOK-milen. Unfortunately it got progressively darker throughout the intervals and the speed dropped with it. We managed to up the speed somewhat when we reached the bigger paths again. Started to feel pain in my calves after 6 intervals and decided on just completing 8 (thought about 10 from the beginning). I also felt quite tired in the "höftböjare" but no pain.

Interval lengths according to gps
833
875
824
812
793
840
843
834

Monday Oct 13, 2008 #

Running warm up/down 28:00 [3] 5.6 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Running 18:00 [3] 3.0 km (6:00 / km)
shoes: Asics DS Trainer 13

Running exercises... similar to fridays program but I ran 6 laps with wheelies and then decided to call it a day :)

Strength 7:00 [4]

core strength exercises

added some 40 pushups at the end...

Sunday Oct 12, 2008 #

Running long 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

A day after run with my brother. We ran down through Vallaskogen and down to the old NBC (Nuclear, Bilogical, Chemical testing facility nowadays training ground for the fire rescue) and did some pushups and then ran down towards Vidingsjö and then back home.

Strength 5:00 [3]

25, 29, 25, 25, 38
90" of rest. It felt a little bit easier than the last times. Perhaps that getting some company makes easier.

Saturday Oct 11, 2008 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics GEL Dirt Dog #4

Orienteering race 43:26 [5] *** 8.61 km (5:03 / km)
spiked:17/17c shoes: Asics GEL Dirt Dog #4

Rank: 19/380, +3'36"
Went out with Sävedalen and quickly found myself doing all the orienteering. Tried to shake him off in the beginning but the forest was to easy and runnable and he was really fast on the paths. I focused on doing a solid race instead and just took control after control.

In the end of the course I got overtaken by Peter Öberg together with Daniel Wernersson (Göteborg Majorna) who apparently had gotten a really smooth ride behind Audun Weltzien. (Who apparantly missed in the end and finished behind me).

Unfortunately the sprint towards the finish was the worst imaginable for me.... slippery mud... I hate trying to run fast in mud and snow! Otherwise maybe I could have given the Belarus runner a real fight...

I'm really satisfied with my race overall and it was a real pleasure running... Sure I would have liked to run faster, but unfortunately not with this amount of training.

C • 17/17 2

Friday Oct 10, 2008 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics DS Trainer 13

Running exercises
Tried to do the exercises properly but not overly ambitious due to the competition tomorrow. Aborted when I started to feel a bit tired in the calves.

2 laps: Every third step a butt kick, on the straights, and jog in the turns.

2 laps: Every third step lift your knee ....

2 laps: 8 skipping and 8 lift you knee, on the straights, and jog in the turns.

2 laps: 8 steps cat walk (walking proudly and never touching the floor with the heels) and 8 steps wheel steps (this was really tricky and probably looked like shit for me).

2 laps: 8 steps cat walk and 8 steps wheel steps with double tap on the other foot. (This was even trickier and I probably looked like a total moron the whole time.)

6 laps: running wheel steps (Only did 3 laps... started to feel tired in the calves)

Did 40 pushups before I went home... didn't have time to do any core strength exercises.

Thursday Oct 9, 2008 #

Running long 1:42:00 [3] 20.26 km (5:02 / km)
shoes: Asics GEL Nimbus VIII

A nice run together with Ptr and Martinsson in really easy tempo. A felt quite relaxed the whole time and only got tired (mentaly) on the last 500 m when I met 2 loose dogs and a owner with no respect for joggers. I blasted here with 1200+ lumens and made here half blind and told her to keep her dogs on a leash instead of letting them run after me!

What was she doing on a pitch dark path in the middle of the forest... fu*king lunatic...

C • Moahahahaha! 3

Strength 1:00 [3]

40 pushups before I hit the showers. Felt a little bit better in the back today!

Wednesday Oct 8, 2008 #

Strength 20:00 [3]

Did a set of pushups (21, 26, 21, 21, 32 with 60") and then made some situps and core strength exercises. I felt really sore from monday's training and I was also quite tired after a long day at work.

Tuesday Oct 7, 2008 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #4

Orienteering tempo 49:10 [4] *** 7.8 km (6:18 / km)
spiked:11/14c shoes: Asics GEL Dirt Dog #4

25-Manna training
Almost mass start but with a twist. There was a starting punch that everyone had to punch before leaving on the course and I got to start second last. I eventually almost caught up with Anton but then made a huge mistake and was all alone again. Kept the pace up all the way but then on the long leg after the "bo" control went toeards the 8th control instead of the 7th. I lost some more time but kept pushing towards the finish. Good tempo training altough the last 7-8' was a mix between walking and running full speed due to the darkness that made orienteering and running fast in the forest almost impossible.

Monday Oct 6, 2008 #

Strength 35:00 [3]
shoes: Asics DS Trainer 13

core strength training in Bäcksskolan
A few weeks ago since my last strength training. Felt really tired and did not complete 4 laps. My back just collapsed after 2.5 laps.

Sunday Oct 5, 2008 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Running 1:07:41 [3] *** 11.3 km (5:59 / km)
spiked:15/17c shoes: Asics GEL Dirt Dog #4

Rank: 5/28, +4'25"
Helg utan Älg, long distance
I didn't have any planes on making the same mistakes as yesterday so I ran conservately orienteeringswise but tried to push really hard running wise (running also felt much better than yesterday).

One mistake ruined the whole day. I was heading out to a path but crossed the path when it passed a marsh and I didn't notice it. I misread slightly and thought I was at a another marsh and had some 100m left to the path. I got really confused and had some big problems relocating. I lost over 6' and I knew that all was lost.

I tried to reset my mind and go a little bit more aggressively on the last controls. I only made a minor mistake where I lost direction during route execution and lost 45" in the end.

Today I was clearly the fastest runner and I enjoyed the competition eventhough getting my ass kicked by a junior runner stink big time!

Map with route:
http://obasen.nu/runoway/start.php?competitionId=8...

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

Saturday Oct 4, 2008 #

Orienteering race 42:16 [3] *** 5.4 km (7:50 / km)
spiked:6/13c shoes: Asics GEL Dirt Dog #4

Rank: 15/30, +12'01"
Helg utan Älg, middle distance
Ridiculously tricky terrain with a lot of bushes and control objects that you almost trip on before you notice them. Running was a bit slow and the orienteering made me go slow slow....

No need to try to describe all the problems just take a look at RunOway:
http://www.obasen.nu/runoway/runoway.php?version=4...

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

Running warm up/down 19:00 [3] 3.75 km (5:04 / km)
shoes: Asics GEL Dirt Dog #4

Thursday Oct 2, 2008 #

Orienteering tempo 46:37 [5] *** 7.61 km (6:08 / km)
spiked:6/11c shoes: Asics GEL Dirt Dog #4

Rank: 3/16, +1'07"
Night orienteering training competition.
My ambition was to get some good speed and I kept pushing hard all the way. Sadly the orienteering was crap so I lost contact with Martinsson and Ptr on the first long leg and then never got into contact with them again after numerous mistakes. Running felt quite good although my right heel does not feel fantastic.

Wednesday Oct 1, 2008 #

Running 1:07:00 [3] 13.5 km (4:58 / km)
shoes: Asics GEL Nimbus VIII

A social run with my brother after the first day at my new job. Felt good and was feeling relaxed. Also looking forward to this weekends competitions on Gotland.

C • Social runs 2

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