Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 7 days ending Feb 11, 2007:

activity	#	time	miles		km		+m				load
Running	7	3:11:00	26.35	(7:15)	42.4	(4:30)					76.5
Orienteering	2	1:51:20	10.77	(10:20)	17.33	(6:25)		27 /	30c	90%	105.8
Strength	3	55:00									52.3
Total	7	5:57:20	37.11		59.73			27 /	30c	90%	234.5

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Sunday Feb 11, 2007 #

Orienteering race 1:16:20 [5] *** 10.53 km (7:15 / km)
spiked:15/17c shoes: Asics GEL-Dirt Dog

Felt a little bit tired but after 20-30 min it felt easier and I could push hard towards the finish. Only a few small mistakes not more than one or maybe two minutes in total...

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

Saturday Feb 10, 2007 #

Running tempo 31:30 [3] 7.4 km (4:15 / km)
shoes: Asics GT-2110 black

Evening run to get some circulation in the sour calves from the intervals.

Friday Feb 9, 2007 #

Running intervals 11:30 [5] 4.0 km (2:53 / km)
shoes: Asics DS Trainer

10x400 meter and restart every 2'20".
Felt really awful after 5 intervals, but managed to get back into business and perform all 10. Mean time: 69.03s
My times: (1.06.29, 1.07.77, 1.07.84, 1.08.78, 1.08.78, 1.10.02, 1.10.54, 1.10.28, 1.10.15, 1.09.85)

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

Strength 10:00 [5]

Core strength excercises

Thursday Feb 8, 2007 #

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

Orienteering race 35:00 [5] *** 6.8 km (5:09 / km)
spiked:12/13c shoes: Asics GEL Dirt Dog #2

Rank 2/13, +0.01
Night orienteering training competition. Gaffled controls and mass start. Really funny. Had quite good speed but it did not come easy.

Wednesday Feb 7, 2007 #

Running 30:00 [3] 6.2 km (4:50 / km)
shoes: Asics GT-2110 black

Lunch jogging...

Strength 5:00 [5]

Core body strength

Tuesday Feb 6, 2007 #

Running hills 18:00 [5] 4.8 km (3:45 / km)
shoes: Asics GT-2110 black

480m uphill x 10 intervals in Johannelund. Took approx 1'45"-1'50" per high speed section. Resting time is approx 2'30". Very slippery due to snow. Lost quite a lot of meters on the Ulfen and Johan. On the last 2 intervals there were some grip because the "cleaned" the street, and I managed to pull ahead quite easily from Ulfen and Johan. Felt the training from yesterday on the backside of the thighs.

Running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics GT-2110 black

Monday Feb 5, 2007 #

Strength 40:00 [5]

Felt nice and pushed really hard and will get really sour muscles tomorrow. :)

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

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