Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 7 days ending Nov 8, 2009:

activity	#	time	miles		km		+m				load
Running	2	1:40:50	13.05	(7:44)	21.0	(4:48)					42.5
Orienteering	1	53:12	5.28	(10:04)	8.5	(6:16)		10 /	11c	90%	31.9
Running trail/forest	1	13:00	1.24	(10:28)	2.0	(6:30)					3.9
Strength	1	8:00									4.8
Total	3	2:55:02	19.57		31.5			10 /	11c	90%	83.1

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Sunday Nov 8, 2009 #

Running trail/forest warm up/down 13:00 [3] 2.0 km (6:30 / km)
shoes: Inov8 - Roclite 285

Orienteering tempo 53:12 [4] *** 8.5 km (6:16 / km)
spiked:10/11c shoes: Inov8 - Roclite 285

AB-pass without AB and without the normal 10k before and 5k after ie Sunes bana.
Started quite good without going too fast. Got stuck a little bit in the green on 2nd and got a little bit of track and lost 30". Only major mistake was going out of direction to the 6th control. Got out to the meadow north of the control and had to go south. Lost 2' :(

After that I started to pick up the pace to end the race in full speed. Feel quite slow but nobody was faster today :)

Friday Nov 6, 2009 #

Running intervals 5:50 [4] 2.0 km (2:55 / km)
shoes: Puma Complete Roadracer III

200m intervals restart every 80". The purpose was 100% style and not to try to push for speed.

Strength 8:00 [4]
shoes: Puma Complete Roadracer III

Core strength exercises

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Puma Complete Roadracer III

Running 20:00 [4] 4.0 km (5:00 / km)
shoes: Puma Complete Roadracer III

Running exercises

Wednesday Nov 4, 2009 #

Running 15:00 [4] 3.0 km (5:00 / km)
shoes: Asics DS Trainer 13

Running exercises

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics DS Trainer 13

Work up to Valla and back

Monday Nov 2, 2009 #

Note
(rest day)

Did not feel a 100% so I decided to skip training.

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