Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Oct 5, 2008:

activity

time

miles

Orienteering

1:26:14

8.95

(9:38)

14.4

(5:59)

34 /

41c

82%

Trail/terrain running

1:23:10

11.46

(7:16)

18.44

(4:31)

Climbing

1:20:00

Tennis

1:00:00

Strength and conditioning

30:00

Cycling

15:00

2.49

(6:02)

4.0

(3:45)

Total

5:54:24

22.89

36.84

34 /

41c

82%

averages - sleep:8.5 weight:61.7kg

2:23

0:00

» now

Sunday Oct 5, 2008 #

Note

Made up for not going to Switzerland by getting very drunk.

Head hurts today.....

C • but no dancing... 2

Cycling 15:00 [2] 4.0 km (3:45 / km)

Really easy on indoor bike.

Strength and conditioning 30:00 [1]

Some core stuff and exercises for my calf.

Friday Oct 3, 2008 #

Note
slept:8.5 weight:62kg

1 hour at physio, some painful massage and some exercises to do.
Felt like I could almost walk normally again on the way home, but not quite

Thursday Oct 2, 2008 #

Note
slept:8.0 weight:61.4kg (injured)

Balls, the 'sore right calf' from yesterdays training woke me up in the night, and is stiff and tender this morning.
Went straight to physio (slowly) and turns out i've torn the calf a little, just below the knee. Not too serious, but could be if I don't rest it now.

Season over then, no chance of world cup final, very slim chance of 25manna. We'll see.

C • bugger 2

Wednesday Oct 1, 2008 #

Climbing 1:20:00 [1]

Jonn Are was on fire today. I started well doing some really good bouldering - my bouldering level has really started to take off (compared to being on the floor level before). Hit the b-wall a bit hard though and was struggling on the rope routes. JA managed to improve another level, so he is now 2 ahead of me dammit, but he has been doing this longer than me and he has longer arms....

Trail/terrain running warm up/down 15:07 [3] 3.39 km (4:28 / km)
ahr:140 shoes: Integrators

Orienteering race 22:05 [5] ***** 4.43 km (4:59 / km)
ahr:163 spiked:13/16c slept:9.0 shoes: Integrators

Natti natti night sprint-o relay. Teams of 8, but middle 6 running 25manna style simultaneously. Map was non sprint-spec, urban forest terrain, not the most exciting, but hilly and fast running. My team mates gave me a 1minute lead as I went out on last leg. Managed to get caught at the 1st control, and then despite 2 other mistakes I managed to run away 2 minutes clear (roughly). First thing Lidingo boys have won this year I think - pathetic....

My night technique needs some work it has to be said. Right calf a bit sore after

Trail/terrain running warm up/down 10:36 [2] 1.9 km (5:35 / km)
ahr:127 shoes: Integrators

We won a box of fruit....

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

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