Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 9, 2009:

activity

time

miles

Trail/terrain running

3:56:31

27.53

(8:36)

44.3

(5:20)

200

Orienteering

2:31:58

15.29

(9:57)

24.6

(6:11)

41 /

48c

85%

Strength and conditioning

45:00

Climbing

30:00

Road/track running

22:44

2.86

(7:57)

4.6

(4:57)

Total

8:06:13

45.67

73.5

200

41 /

48c

85%

averages - weight:61.9kg

1:59

0:00

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Sunday Aug 9, 2009 #

Note
(rest day)

Was entered for the Enskede race, but quite happy to just chill and rest after yesterday - got to force myself to taper :)

Spent a few hours by the sea sunbathing and reading. Just finished Popular Music by Mikael Niemi - really class book about life in northern Sweden - worth a look.

C • there is a nice swedish mov... 2

Saturday Aug 8, 2009 #

Orienteering race 1:36:32 [5] ***** 15.3 km (6:19 / km)
ahr:160 spiked:17/21c shoes: inov8 roclite 315

Svealands (middle part of Sweden) champs long distance near Eskilstuna. Was quite looking forward to this after what people had said about the terrain, and yes, it was really nice in parts, but we seemed to just go from shitty part to shitty part, with lots of stony ground and LOTS of marsh running.
Plan was to race hard, but I guess I took some bad route choices, wasn't quite on the pace and not motivated enough because I finished 7 minutes down which was a bit disappointing as it didn't feel like a bad run.

Not too bothered though, quite enjoyed it even if it was bloody tough - kms of marsh running and quite a lot of slow stony running, not relevant at all for Hungary.

Road/track running warm up/down 22:44 4.6 km (4:57 / km)
shoes: inov8 roclite 315

Friday Aug 7, 2009 #

Trail/terrain running 57:08 [3] 13.2 km (4:20 / km)
ahr:146 weight:61.9kg shoes: Triumph 6

Decent speed run round sist mil with Jack. Bit tired today

Strength and conditioning 20:00 [1]

Achilles, core and back. Some balance stuff too.

Dip in the sea after

Note

Meat overload. Dinner at a fantastic Argentinian restaurant - enough meat for August.

Thursday Aug 6, 2009 #

Orienteering intervals 23:22 [5] ***** 4.2 km (5:34 / km)
spiked:14/16c shoes: inov8 roclite 315

Star relay from the club house. Really fun training, actually felt much longer. Really high speed technical orienteering with quite a lot of guys

Trail/terrain running warm up/down 1:08:33 8.8 km (7:47 / km)
shoes: inov8 roclite 315

Running to club house and back, some jogging before and after, and all the recoveries between the star relay intervals. 9 efforts, each 2-3 minutes with roughly the same recovery.

Wednesday Aug 5, 2009 #

Trail/terrain running warm up/down 13:26 [2] 2.2 km (6:06 / km)
shoes: inov8 roclite 315

Orienteering 32:04 [4] ***** 5.1 km (6:17 / km)
spiked:10/11c shoes: inov8 roclite 315

Paradiset 'Luffarligan' - old boys day time orienteering league. Very handy.

This is probably my favourite (top 3 anyway) places to orienteer in Stockholm, and possibly Sweden. Middle distance -ish. Made one 2 minute parallel error, otherwise nice run. Then changed shoes and did -

C • Luffarligan - is that a particular area of paradiset? 2

Trail/terrain running intervals 36:55 8.2 km (4:30 / km)
shoes: inov8 f-lite

Bit of jogging, then 10 times 1 minute off 90 seconds on an undulating dirt road. Mostly around 2.55-3.05/km pace, but last one was 2.36 pace! Downhill though. f-lites felt great

Climbing 30:00 [1]

What a day! After a great morning, I headed out with Jonn Are to Gåseborg, on the north side of Mälaren. We did some really nice routes in the sun, although we spent about 10 times as long messing around with the ropes and gear than actually climbing. Then we sat on the bare rock on the top of the hill, barbecuing and having a beer whilst watching the sun set over Mälaren. Perfect

C • BS 2

Tuesday Aug 4, 2009 #

Trail/terrain running 1:00:29 [2] 11.9 km (5:05 / km) +200m 4:41 / km
shoes: Triumph 6

Nice easy run over to the ski slope and back (including once up for fun). Gorgeous day.

Spent some of the afternoon helping Jonn sand and paint a wardrobe.

Strength and conditioning 25:00 [1]

Achilles, back and core

Monday Aug 3, 2009 #

Note
(rest day)

Travelling today. Woke up in the Tatra mountains, then had a leisurely drive back to Krakow airport. 90 minute flight later was back in Stockholm. Home via superstore, bbq in the evening - awesome!

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