Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Sep 30, 2008:

activity

time

miles

Trail/terrain running

12:27:28

88.8

(8:25)

142.91

(5:14)

Orienteering

11:06:19

67.92

(9:49)

109.3

(6:06)

183 /

223c

82%

Climbing

4:40:00

Tennis

4:05:00

Cycling

2:28:30

32.06

(4:38)

51.6

(2:53)

Road/track running

2:14:43

20.63

(6:32)

33.2

(4:03)

Total

37:02:00

209.41

337.01

183 /

223c

82%

averages - sleep:8.5 weight:61.5kg

2:51

0:00

» now

Tuesday Sep 30, 2008 #

Trail/terrain running warm up/down 19:35 [3] 3.55 km (5:31 / km)
ahr:126 max:135 slept:9.5 shoes: Innov8s

Run to start and back

Orienteering 22:37 [3] ***** 3.22 km (7:01 / km)
ahr:131 max:155 spiked:9/10c shoes: Innov8s

Tech training on Lunsen with Nick Simonin and Linus Lauri. Each hanging one loop (this one for me) then running the other two (in theory - in practice Nick had some problems which is understandable for a first time on Lunsen). Gorgeous terrain, the idea was to train a bit for Switzerland this weekend, with Lunsen simulating being quite flat and requiring constant compass work and also fine contact.

C • Lunsen 4

Orienteering 41:32 [4] *** 6.75 km (6:09 / km)
ahr:147 max:159 spiked:12/15c shoes: Innov8s

Two loops a bit higher speed, trying to keep full contact. Made 3 mistakes, maybe around 1 minute each, managed to relocate well on 2 of them, the other I was in the circle and was just a bit lucky to catch sight of the control. Awesome training - rock hard.

Tennis 1:00:00 [2]

Me and Emil vs Nick and Linus

They are definitely getting better, but they are still no match for us.
Last week it was 6-0, 6-1 3-1 when we ran out of time, today was 6-3, 6-3, 4-2 or something, but they were fighting hard for every point.

Monday Sep 29, 2008 #

Trail/terrain running 31:13 [4] 8.29 km (3:46 / km)
ahr:153 max:164 slept:7.5 (sick) shoes: Black Saucony Triumphs

Start of my nice good speed run from home. After the weekend I just felt like running a long way fast, plan was to do 23km ish on Lidingoloppet trails (run to 17km marker, then from there to finish, then jog home)

Trail/terrain running 6:39 [2] 1.31 km (5:05 / km)
ahr:143 max:162 shoes: Black Saucony Triumphs

Jogging home slowly via the bushes..... so much for that training

Sunday Sep 28, 2008 #

Trail/terrain running 16:30 [3] 3.0 km (5:30 / km)
slept:5.0 shoes: Integrators

Orienteering 45:00 [4] ***** 6.57 km (6:51 / km)
ahr:152 max:181 spiked:8/10c shoes: Integrators

SM relay

Slept really badly - partly due to shoulder and also there was a party outside my flat until 2

Started badly when Fredrik L had another uncharachteristically bad run - 3 in a row !?! and lost a lot on first leg. Emil started well and pulled up a lot at the run through, but then seemingly lost a lot to the change over where we were a long way behind maybe 25th place. As he changed to me he told me that he was disqualified and that I should just take it as training. Balls. Afterwards he said he had missed a control out quite early on, and then realised much later, but would have taken 20 minutes to go back. But after that he took it easy.
I went for a little run but was understandably not very motivated. Gorgeous terrain though.

Frustrating weekend. Shoulder felt stiff in the morning, but warmed up nicely and felt fine during and after the race.

C • Interesting 2

C • unlucky 2

Tennis 45:00 [2]

C • shoulder pain and tennis...... 2

Saturday Sep 27, 2008 #

Note
slept:9.5 (rest day)

Shoulder feeling better...

Friday Sep 26, 2008 #

Trail/terrain running warm up/down 32:25 [3] 5.25 km (6:10 / km)
shoes: Integrators

Long warm up before. Stomach bit dodgy all morning, otherwise feeling good. Very brief warm down.....

Orienteering race 36:11 [5] ***** 6.2 km (5:50 / km)
ahr:170 max:255 spiked:16/22c (injured) shoes: Integrators

SM middle qualifier. Story of my season. Running bloody fast, not finding controls. 2 big mistakes (90 seconds each) plus some wobbles. 'Interesting' mapping in places ?
Also fell down a cliff, saved myself by catching a tree, and tried to dislocate my shoulder (usual overemphasis but it bloody hurt). Finished the race but was very uncomfortable after hence very short warm down

Thursday Sep 25, 2008 #

Note
(rest day)

Wednesday Sep 24, 2008 #

Trail/terrain running warm up/down 13:54 [2] 2.33 km (5:58 / km)
ahr:120 max:138 shoes: Integrators

Jogging before and after

Orienteering 54:49 [3] ***** 7.24 km (7:34 / km)
ahr:124 max:156 spiked:17/19c slept:9.0 shoes: Integrators

Really tough technical training in Tyreso with Tom Hodel. Stopped quite a lot to regroup.

Trail/terrain running warm up/down 22:00 [2] 4.0 km (5:30 / km)
ahr:123 max:143 shoes: Integrators

Was reading a book by the lake in the sun, then next thing I knew I was waking up in the shade with a stiff neck and it was time for training....

Jogging before and after

Orienteering 28:26 [4] ***** 4.97 km (5:43 / km)
ahr:140 max:158 spiked:7/8c shoes: Integrators

TIF event in Nacka. Bit sleepy, ran the middle course. Missed the 1st control 1 minute, after that was good but not pushing too hard.

Tuesday Sep 23, 2008 #

Orienteering 34:12 [2] **** 5.7 km (6:00 / km)
ahr:118 spiked:18/19c slept:9.5 shoes: Innov8s

Easy jogging, hanging some controls, feeling a bit fresher today after a really good long sleep

Monday Sep 22, 2008 #

Climbing 1:30:00 [1]

Climbing in Solna with Tom

Knackered

Sunday Sep 21, 2008 #

Orienteering race 1:35:35 [5] ***** 17.0 km (5:37 / km)
ahr:171 max:182 spiked:18/23c slept:9.0 shoes: Integrators

SM long distance. 8th place, 4 minutes behind, but only 1.17 from third place. Good race, caught Martin Johansson but he got away on a route choice. Map on my website

Trail/terrain running warm up/down 30:55 [3] 6.0 km (5:09 / km)
shoes: Integrators

Tennis 45:00 [2]

Evening game

Saturday Sep 20, 2008 #

Trail/terrain running warm up/down 32:44 [3] 6.0 km (5:27 / km)
slept:8.0 shoes: Integrators

Orienteering race 1:03:35 [5] ***** 12.0 km (5:18 / km)
ahr:169 max:183 spiked:11/17c shoes: Integrators

Swedish champs long distance qualification. Had 3rd start, 9.35. I'm usually still asleep then. Despite that, I ran pretty well, caught up first and second starters, and finished 2nd in my heat, 1.30 behind Michel Horacek. I felt great physically, but I am still scrappy in the circle - made small mistakes at 6 controls totalling 3.40 (none bigger than a minute though). The 14th control was horrible - it was a small knoll on a slope in white forest just before a green area. On the basis of all the rest of the course, the white should be beautiful and runnable with great visibility, and the green should be really obvious. However, the slope was very rocky, all a bit green, and it seemed like the control was actually in the green - very hard to understand the map, and many people were having problems there. 13 out of 30 people on my heat made a mistake on that control according to Winsplits, and I am sure it is similar on other heats. Not a good control. Was a bit scrappy on the control after that too - need to focus well tomorrow, shape is good, need to be clean into the controls.

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

http://www.matstroeng.se/maps/show_map.php?id=78
Mats was in a different heat, but similar course - only the old map though as the race tomorrow has same finish.

Friday Sep 19, 2008 #

Orienteering 52:42 [4] ***** 8.3 km (6:21 / km)
ahr:143 spiked:11/12c slept:8.0 shoes: Innov8s

Technical training in Stava on 1:15,000 map before tomorrow. Really nice north Stockholm terrain, but quite relevant for the weekend also.
Includes short jog to the start and back after

Thursday Sep 18, 2008 #

Trail/terrain running 32:00 [2] 6.5 km (4:55 / km)
shoes: Black Saucony Triumphs

Easy run with Tom Hodel, staying with me for a week.

Wednesday Sep 17, 2008 #

Trail/terrain running 1:11:00 [2] 9.1 km (7:48 / km)
slept:8.5 weight:62kg shoes: Black Saucony Triumphs

Run from Bosön with mum

Tuesday Sep 16, 2008 #

Climbing 1:50:00 [1]

Long session with Jonn Are. Bought some shoes :)

Monday Sep 15, 2008 #

Note
slept:9.0 (rest day)

Sunday Sep 14, 2008 #

Trail/terrain running warm up/down 29:38 [2] 5.42 km (5:28 / km)
ahr:120 max:148 slept:9.0 shoes: Integrators

Orienteering race 1:35:38 [5] ***** 15.45 km (6:11 / km)
ahr:156 max:176 spiked:16/24c shoes: Integrators

District Long Champs
Awful race, 6 minutes behind Emil. Really tough forest, but I missed about 7 minutes, plus I wasn't running fast enough for most of it. Got caught after 60 minutes by 6 minutes by somebody I don't really know - thats pretty bad...
After that I ran really good though and took back 4 minutes.

Tired now

Saturday Sep 13, 2008 #

Orienteering race 29:54 [5] ***** 5.9 km (5:04 / km)
spiked:21/22c slept:9.0 weight:61.4kg shoes: Integrators

Stockholm District Middle Distance Champs.
First place, 50 seconds in front of Johan Näsman. I had a good race, but it was the type of terrain where looking at splits after, there were lots of places I could have saved 10 seconds here and there. Made one 40 second mistake, couple of little scraps, but I was running really well - can't remember ever running so fast as I am at the moment.
It is turning into a profitable few weeks with prize money / vouchers :). Hopefully can continue that in the long tomorrow

Results
http://www.stockholm.bostream.se/dm08/Resultat/DM-...
Splits
http://www.stockholm.bostream.se/dm08/Resultat/DM-...

Trail/terrain running warm up/down 34:00 [3] 6.1 km (5:34 / km)
shoes: Integrators

Friday Sep 12, 2008 #

Climbing 1:20:00 [1]

Thursday Sep 11, 2008 #

Trail/terrain running intervals 30:31 [5] 8.0 km (3:49 / km)
ahr:166 max:177 slept:8.0 shoes: Integrators

8 times 1km forest intervals with 90 seconds recovery. Ran 6 with Lowengren then last 2 alone. Felt good, but dodgy eating today (meatballs and cookies) meant stomach was suffering a bit.

3.51, 3.47, 3.53, 3.52, 3.47, 3.51, 3.48, 3.42

Trail/terrain running warm up/down 46:58 [3] 6.1 km (7:42 / km)
shoes: Integrators

Warm up, recovery time between intervals and jogging after

Wednesday Sep 10, 2008 #

Trail/terrain running 1:09:11 [4] 16.05 km (4:19 / km)
ahr:140 max:156 slept:8.0 weight:61.9kg shoes: Blue Saucony Triumphs

Run to start of LL, then round first 10km (43mins), then home with Erik. Good speed.

Note

Massage

Tuesday Sep 9, 2008 #

Cycling 1:00:00 [3] 20.0 km (3:00 / km)
ahr:126 max:143 slept:10.0 weight:61.3kg

Indoor biking to let my legs recover a bit. Feel quite good, but calves still a little sore at times

Trail/terrain running warm up/down 15:07 [3] 3.45 km (4:23 / km)
ahr:133 max:148 shoes: Integrators

Orienteering 51:08 [4] ***** 8.0 km (6:24 / km)
ahr:148 max:166 spiked:15/17c shoes: Integrators

Really nice technical training at Domarudden. Was concerned about tiredness, so had too much coke and too many sweets beforehand....

Ran pretty well in tough and technical terrain, missed 2 controls maybe 45-60 seconds each, but it was getting dark at the end.

Monday Sep 8, 2008 #

Note
slept:9.5 (rest day)

Foot feels better today, knackered though. Went into school bloody early only to find teacher was off, so working at Lidingoloppet instead doing manual labour. Even more knackered. Back to bed after lunch :)

Tennis 45:00 [1]

Some easy evening tennis with the boys

Sunday Sep 7, 2008 #

Note
slept:5.0 (rest day)

Tired after yesterday / last night. Working at DM staffet
Foot hurts a bit after yesterday, think I had my shoe too tight

Saturday Sep 6, 2008 #

Event: Stockholm Halvmarathon

Trail/terrain running 23:00 [2] 4.1 km (5:37 / km)
slept:9.0 weight:61.3kg shoes: Blue Saucony Triumphs

Nice easy jog from home

Road/track running race 1:09:58 [5] 21.1 km (3:19 / km)
shoes: Blue Saucony Triumphs

Stockholm half marathon. Raining a lot. Not flat. Pleased with debut although my GPS measure 21.6km not 21.1

Ran a nice negative split, with 5km splits -

16.34 (31st place)
16.46 (27th)
16.20 (20th)
16.39 (18th)
3.42 to finish (18th)

results here
http://resultat.marathon.se/SHM2008/start/42.cfm?C...

C • in the results youre down a... 2

Road/track running warm up/down 24:00 [3] 5.0 km (4:48 / km)
shoes: Blue Saucony Triumphs

Road/track running warm up/down 20:00 [2] 2.8 km (7:09 / km)
shoes: Blue Saucony Triumphs

Attempting to jog / walk after

Friday Sep 5, 2008 #

Tennis 50:00 [1]
slept:10.0 weight:61.3kg

2 sets of doubles, nice and easy

C • Wish you were here... 2

Road/track running 20:45 [3] 4.3 km (4:50 / km)
shoes: Blue Saucony Triumphs

Running to collect my bike, nice and steady. Went via Saucony to buy some new running shoes.

Cycling 15:10 [2] 5.3 km (2:52 / km)

Cycling home. Bumped into Magnus who offered to buy me cake, so had a cake stop. Mmmmm blueberry cake, delicious.

Thursday Sep 4, 2008 #

Trail/terrain running warm up/down 39:18 [2] 6.1 km (6:27 / km)
ahr:125 max:143 slept:8.0 weight:61.7kg shoes: Integrators

Trail/terrain running intervals 40:00 [4] 8.9 km (4:30 / km)
ahr:158 max:169 shoes: Integrators

Started off doing some technical training, with the idea to do some intervals after, but really wasn't in the mood, and couldn't get in to the map, so quit the o and went straight to the intervals. 10 times 3 minutes with 1 min rest (Foxdal style) on small forest paths. Felt pretty good.

Afterwards we were setting up some tents and stuff for races this weekend. Got eaten by about 7 trillion mosquitos - awful this week!

Wednesday Sep 3, 2008 #

Trail/terrain running 1:32:05 [3] 19.86 km (4:38 / km)
ahr:142 slept:8.0 weight:61.7kg shoes: Innov8s

Longish steady run round LL trails, ending at Ropsten where I left my bike last night.
Feeling much better today, despite being woken up by my phone ringing at 7.30.
Minging day in Stockholm - wet and windy

R Hip and quad a little sore during, but feels fine after the cycling....

Cycling 13:50 [3] 5.7 km (2:26 / km)
ahr:138

Cycling back home.
The words drowned and rat spring to mind

Note

This afternoon I was a movie star - sort of...
Me and 3 others from the club were invited to be extras in a movie. The movie is the 25th in the Beck series - the biggest film series in Sweden concerning a detective (called Beck) and his sidekicks. These are big movies by Swedish standard - proper cinema films and big famous film stars. In this particular film, some bodies are found in forests around Stockholm, and the 2nd is found in the forest about 1km from where I live. I play an orienteer out training in the forest (in full orienteering kit) whose club mate discovers the corpse. The 4 of us are then interviewed by the police whilst comforting the girl who found the body.
It was quite an interesting experience watching a film being made, but I suspect that the 5 hours we were on set will be reduced to something like 5-10 seconds on screen (and some of that in the background behind the main action). Exciting though!

Can't wait to go and see it at the cinema in the spring :)

C • Awesome! 2

Tuesday Sep 2, 2008 #

Cycling 45:00 [2] 15.0 km (3:00 / km)
slept:10.0 weight:61.3kg

Easy indoor loosener

Cycling 14:30 [2] 5.6 km (2:35 / km)
ahr:120

Cycling to training pick up point

Trail/terrain running warm up/down 18:45 [2] 3.5 km (5:21 / km)
shoes: Innov8s

Jogging before and after.

Orienteering 15:00 [3] ***** 2.0 km (7:30 / km)
spiked:4/5c shoes: Innov8s

Technical training. Wasn't feeling so good, had no energy and generally felt a bit run down (despite the 10 hours sleep last night). Only did 5 controls and then decided it wasnt worth it so sat in the car.

« Earlier | Later »