Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Sep 14, 2008:

activity

time

miles

Trail/terrain running

3:45:25

28.04

(8:02)

45.12

(5:00)

Orienteering

2:56:40

18.24

(9:41)

29.35

(6:01)

52 /

63c

82%

Climbing

1:20:00

Cycling

1:00:00

12.43

(4:50)

20.0

(3:00)

Tennis

45:00

Total

9:47:05

58.7

94.47

52 /

63c

82%

averages - sleep:8.9 weight:61.5kg

2:06

0:00

» now

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

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