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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lang

In the 30 days ending Sep 30, 2007:

activity # timemileskm+m
  Running8 7:28:25 18.64 30.0
  Orienteering4 4:00:39 12.74 20.5
  Strength1 1:15:00
  Total10 12:44:04 31.38 50.5

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Sunday Sep 30, 2007 #

Note
(rest day)

Saturday Sep 29, 2007 #

Running race 2:24:00 [5] 30.0 km (4:48 / km)
shoes: PUMA Complete Tenos

Lidingöloppet in Stockholm. 30 kilometers running in rain and pretty hard wind. My goal was to finish under 150 minutes, made it with 6 minutes. First 30 km went very good, then I lost some speed. Last 3 km was a living hell, didn't really knew what I was doing at that time..

Friday Sep 28, 2007 #

Note
(rest day)

Trip up to Stockholm at the afternoon. Much food and water today.

Thursday Sep 27, 2007 #

Running 28:48 [2]
shoes: PUMA Complete Tenos

Easy jogg before saturdays competition. Felt much better today than I have done this week.

Wednesday Sep 26, 2007 #

Running warm up/down 30:00 [2]
shoes: PUMA Complete Tenos

Warm up and down before and after the intervals.

Running intervals 20:00 [3]
shoes: PUMA Complete Tenos

Ten 60 x 60 seconds intervals on roads with the running club. Took it easy, just wanted to run a little bit before the weekend.

Tuesday Sep 25, 2007 #

Orienteering 59:48 [4] 8.0 km (7:29 / km)
shoes: ASICS Trabuco

5 different loops in Svartbäcksmåla. Made a stupid decision on the second loop which costed around 2 minutes. Took it a little bit easier on the last two loops and was careful with my orienteering and also so I saved some power for the intervals tomorrow.

Monday Sep 24, 2007 #

Running 50:49 [3]
shoes: ASICS Trabuco

Recovery run on tracks with OLGY. Didn't feel great in my legs today either, but hopefully this training gave the muscles a wake up call. Just two harder trainings and one jogging before Lidingöloppet..

Sunday Sep 23, 2007 #

Orienteering race 1:27:07 [5] 8.5 km (10:15 / km)
shoes: JALAS Jokula

2nd leg in the Swedish champ relay. Did my worst race at a long time just today, didn't miss much but couldn't run. My legs was fucked up from the beginning. Lost a lot of places but it didn't matter, the team became disqualified on the 3rd leg when Mattias lost his SI-card.

Saturday Sep 22, 2007 #

Note
(rest day)

Trip to Halmstad for the relay.

Friday Sep 21, 2007 #

Note
(rest day)

Thursday Sep 20, 2007 #

Running warm up/down 20:00 [2]
shoes: ASICS Trabuco

Warm up and down.

Orienteering intervals 1:05:00 [3]
shoes: ASICS Trabuco

Orienteering intervals with OLGY. Felt good in the beginning but on the third interval my legs where out of power so I took it a bit easier in the end. Time of training includes both the intervals and rest and jogging between them.

Wednesday Sep 19, 2007 #

Running warm up/down 30:00 [2]
shoes: PUMA Complete Tenos

Warm up and down for the intervals.

Running intervals 21:00 [4]
shoes: ASICS Trabuco

Hill intervals with the running club. Felt good the first 15 minutes, then a bit tired in my legs, but despite a pretty good end of the training. A bit boring that the two fastest guys moved from town so I don't have anyone in front of me right now..

Tuesday Sep 18, 2007 #

Running warm up/down 15:00 [2]
shoes: ASICS Trabuco

Warm up before the training.

Orienteering tempo 28:44 [4] 4.0 km (7:11 / km)
shoes: ASICS Trabuco

Training with the club on Fagerslättskartan. Felt good in the beginning and got the controls very good. Missed around 30 seconds on the 9th control, but managed to get the focus back and finished without anymore misstakes.

Monday Sep 17, 2007 #

Running 1:00:00 [2]
shoes: ASICS Trabuco

Recovery run on tracks and in the forest with OLGY. Nice with an easy start after a cold, feels good right now.

Strength 1:15:00 [4]
shoes: ADIDAS Stabil 5

Went to the gym with my brother in the evening. Trained shoulders and my back, felt actually good after the running.

Running 28:48 [2]
shoes: PUMA Complete Tenos

Easy jogg before saturdays competition. Felt much better today than I have done this week.

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