Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 6, 2008:

activity

time

miles

Cycling

3:45:00

45.57

(4:56)

73.33

(3:04)

Orienteering

2:08:32

12.68

(10:08)

20.4

(6:18)

68 /

73c

93%

Strength and conditioning

1:20:00

Aquajogging

1:08:00

0.81

(1:24:11)

1.3

(52:18)

Trail/terrain running

1:00:10

6.21

(9:41)

10.0

(6:01)

Total

9:21:42

65.26

105.03

68 /

73c

93%

[1-5]

8:16:42

2:38

0:00

» now

Sunday Apr 6, 2008 #

Note

Went out last night.... first time since December. Still managed to sleep about 7 hours which was pretty good

Saturday Apr 5, 2008 #

Cycling warm up/down 24:00 [2] 7.0 km (3:26 / km)

Cycling intervals 56:00 [5] 20.0 km (2:48 / km)
ahr:160 max:181

8 times 5 mins with 2 mins recovery, sweating time :) Got my HR really high towards the end - takes me a while to get going.

Trail/terrain running warm up/down 33:40 [2] 5.0 km (6:44 / km)
shoes: Integrators

Orienteering race 8:39 [5] ***** 1.9 km (4:33 / km)
ahr:164 max:176 spiked:8/8c shoes: Integrators

Lidingo day training, TIO relevant (?). Prologue. I won, just in front of Hans Olof, and about 20-30 secs ahead of most people.

Orienteering race 36:30 [5] ***** 7.0 km (5:13 / km)
ahr:168 max:178 spiked:16/19c shoes: Integrators

Jakt start, but reversed, so I started last. Pretty much caught everyone by the 3rd control, but then proceeded to run within 10m of a boulder in 'white' forest without seeing it. Visibility in the so called white forest was about 2m in places, I would have mapped it as pretty dense green personally. Anyway, rant over, I still should have spiked the control as I was at my attackpoint 30m from the control perfectly so my bad. Missed about 3-4 minutes, and then the chase was on. Caught up most people again, but not the front group who finished maybe 2 mins ahead. I ran pretty good on my own though, 2 small 15sec misses.

Note

Calf felt great today!
But now my groin hurts a little....

Think it is all linked to when I twisted my knee badly - something is not quite working right, but at least I am flying in the forest

Friday Apr 4, 2008 #

Orienteering 29:35 [4] ***** 4.5 km (6:34 / km)
spiked:11/12c shoes: Integrators

Sweet orienteering training up near Karsta. Calf felt great for 29 minutes, then decided not to carry on when I felt it and walked / jogged back to car

Trail/terrain running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Integrators

Thursday Apr 3, 2008 #

Orienteering 53:48 [3] ***** 7.0 km (7:41 / km)
spiked:33/34c shoes: Integrators

Technical training - first run for a while, calf felt pretty good, but could feel it a little bit at the end. Lovely forest, nice control pick course - about 2/3 in amazing runnable forest, 1/3 in tricky rocky green bits. Cruised round

C • Which forest was this? 3

Trail/terrain running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: Integrators

Note

Was surveying for ages today, desperate to finish the map before czech - knackered now

Wednesday Apr 2, 2008 #

Cycling 25:00 [0] 8.0 km (3:08 / km)

To school and to map I am working on and back - doing a lot of work on it this week - basically need to finish it before I go to Czech on Monday...

Strength and conditioning 40:00 [1]

Circuit training

Tuesday Apr 1, 2008 #

Cycling 20:00 [0] 6.0 km (3:20 / km)

To school and back

Cycling warm up/down 10:00 [2] 3.0 km (3:20 / km)

Cycling intervals 20:00 [4] 7.0 km (2:51 / km)

10 times 1.20 with 40 secs recovery. Short hard session with resistance turned way up.

Note

Got a nice massage from Annica Billstam, I have strained my Soleus, but it should be ok in a couple of days

Aquajogging warm up/down 29:30 [2] 0.5 km (59:00 / km)

Aquajogging intervals 38:30 [4] 0.8 km (48:07 / km)

Pyramids with Fredrik L, 3 sets of 15, 30, 45, 60, 75, 90, 75, 60, 45, 30, 15 with 15 secs recovery, and 2 minutes rest between sets.

Good sesh

Monday Mar 31, 2008 #

Cycling warm up/down 10:00 [2] 3.0 km (3:20 / km)

Strength and conditioning 40:00 [1]

Cycling 40:00 [2] 13.33 km (3:00 / km)

Easy spin with Emil

Cycling 20:00 [0] 6.0 km (3:20 / km)

To school and back

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