Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jun 21, 2009:

activity

time

miles

Trail/terrain running

6:01:10

41.2

(8:46)

66.3

(5:27)

Orienteering

3:30:12

18.58

(11:19)

29.9

(7:02)

31 /

37c

83%

Strength and conditioning

1:20:00

Total

10:51:22

59.78

96.2

31 /

37c

83%

averages - sleep:9 weight:62.6kg

2:20

0:00

» now

Saturday Jun 20, 2009 #

Trail/terrain running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: 2009 Twisters

Orienteering 37:00 [4] ***** 5.5 km (6:44 / km)
spiked:10/11c shoes: 2009 Twisters

Beautiful technical training in Karsta

Trail/terrain running 20:00 [2] 3.0 km (6:40 / km)
shoes: 2009 Twisters

Orienteering 20:00 [3] ***** 3.0 km (6:40 / km)
spiked:8/10c shoes: 2009 Twisters

Technical training near Domarudden. No energy, lacking focus, so called it a day early on and jogged back.

No point pushing my body when it isn't necessary just now

C • feeling better? 2

Friday Jun 19, 2009 #

Trail/terrain running intervals 53:00 11.1 km (4:46 / km)
ahr:140 shoes: Triumph 6

5 times 1km on flattish LL trail with Jonn. First hard training since NOC! Quads a bit tired from squats, felt sluggish to start with. 2nd rep had some climbing. Felt pretty good the last couple. Happy with that

3.27, 3.32, 3.23, 3.20, 3.17

Orienteering 31:09 [3] ***** 4.8 km (6:29 / km)
shoes: 2009 Blue Swoops

Beer orienteering in Paradiset without the beer. Started 12 minutes after the drinkers, caught most but not all. Bit of a party afterwards, but kept it real.

Thursday Jun 18, 2009 #

Trail/terrain running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Triumph 6

Bit of a jog before and after

Strength and conditioning 40:00 [1]

usual

Trail/terrain running 1:09:44 [2] 13.4 km (5:12 / km)
ahr:129 shoes: Triumph 6

Last 10km of LL plus from home and back with Jonn and Magnus talking shit. Bit of faster running in the last few km

Wednesday Jun 17, 2009 #

Orienteering 54:52 [3] ***** 7.8 km (7:02 / km)
ahr:135 slept:9.0 weight:62.7kg shoes: 2009 Blue Swoops

Steady run round Angarnssjoang near Vallentuna. Sort of a line course, but basically I drew a line connecting up all the nice looking hill tops.

Ran with Jonn Are and Neil. Plan was to do a bit longer, but no point pushing it and we were a bit tired.

Trail/terrain running 19:16 [2] 3.4 km (5:40 / km)
ahr:132 shoes: 2009 Blue Swoops

Bit of jogging after

Tuesday Jun 16, 2009 #

Trail/terrain running 1:13:00 [3] 12.3 km (5:56 / km)
ahr:135 shoes: Triumph 6

Level 3 run, but only because there were some hills and ran a bit in terrain.
Run from Jonn Are's around Langangen.

The sun is back :)

Orienteering 1:07:11 [3] ***** 8.8 km (7:38 / km)
ahr:140 spiked:13/16c shoes: 2009 Twisters

Summarserien in Agersta, south of Stockholm. Was planning to run a middle distance -y course, but due to traffic/roadworks we got there really late and only maps left were the long.
Cruised round, but it was pretty rugged terrain, so cruising turned out to be pretty slow (15minutes down!). Really deep marshes and a fair bit of climb.
Couple of small wobbles and one bigger mistake, but wasn't really concentrating very hard tonight.

Monday Jun 15, 2009 #

Trail/terrain running 39:20 [2] 7.3 km (5:23 / km)
ahr:134 slept:9.0 weight:62.5kg shoes: Triumph 6

Cruise around club house map. Finally not raining!

Trail/terrain running 51:50 [2] 9.3 km (5:34 / km)
ahr:127 shoes: Triumph 6

Normal Elfvik loop with Jonn Are

Strength and conditioning 40:00 [1]

Core and achilles stuff plus some step ups with weight

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