Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Sep 18, 2011:

activity	#	time	miles		km		+m
Trail/terrain running	9	5:03:55	37.77	(8:03)	60.78	(5:00)	865
Orienteering	5	3:41:41	28.96	(7:39)	46.61	(4:45)	1325
Total	9	8:45:36	66.73	(7:53)	107.39	(4:54)	2190

2:07

0:00

» now

Sunday Sep 18, 2011 #

12 PM

Orienteering race 59:26 12.13 mi (4:54 / mi) +230m 4:38 / mi
ahr:165 max:173 shoes: inov8 oroc 280

Silver in Swedish Relay Champs! Running last leg, started in 2nd place in a group of about 10 guys, 1 minute behind Malungs. Ran in the group for the first half, with some teams behind dropping away. 5 left at the spectator control - me, Troeng, Lind, Lysell and Johanson. I had a different gaffle to all the others next, and got a small gap. That is when I pushed the hardest, and at the next radio control I had a 40 second lead. I was pretty nervous and was focusing really hard on the navigation. I had a slightly longer gaffle towards the end, but I could hear the others coming back to me. With about 1.5km left, Lysell caught me and followed me. Unfortunately we had the same forking in the end, and he passed me on the way to the last control and I had no chance to beat him. Luckily I managed to stay in front of all the others for my first Swedish champs medal!

It feels really good, and it feels really nice to finally be in close to top shape again in the forest. I feel in better condition than at World Champs certainly, and looking forward to the world cup final.

C • Great weekend 1

Trail/terrain running warm up/down 30:31 [2] 5.8 km (5:16 / km)
shoes: inov8 oroc 280

Saturday Sep 17, 2011 #

8 AM

Trail/terrain running 19:15 [2] 4.0 km (4:49 / km)
shoes: inov8 road 255

Morning jog

2 PM

Orienteering race 38:23 5.73 km (6:42 / km) +240m 5:32 / km
ahr:167 max:178 shoes: inov8 oroc 280

Swedish champs middle distance final. Started well, small wobble to number 1, otherwise really good. Caught Jesper Lysell (2 mins) and Petter Eriksson (4 mins) at number 2. They both followed me round the first half. Route choice errors to the 3rd and 8th (maybe), but was running well through half way, about 1 minute down. Then it got tricky and physical. Petter passed me and took the next couple of controls, then I was back in front and we were flying along. I was actually in the lead at the 15th control (3 to go), 20 seconds ahead of 2nd place with 7 minutes running left. Then I made a stupid mistake to the 16th. I was almost in the circle when I hesitated and decided I wasn't where I HAD TO BE and turned the wrong way. Relocated on a wall and went back in. Petter hit it and was away. Then I made a small mistake (15 seconds) on the 2nd last as well. Came in in the lead, but angry with myself. Slid down to 6th place, 31 seconds behind Erik Rost. Petter finished 32 seconds in front of me, so if I had even just followed him to the finish I would have won......

Never mind, still a good performance, and a real eye opener - this was probably the first big big race in Sweden (apart from a sprint) that I felt I had a chance to win. Helped that Weltzein gave up looking for number 12, and Oberg made a huge mistake etc....

C • Losers... 4

Trail/terrain running warm up/down 40:21 [2] 7.2 km (5:36 / km) +180m 4:59 / km
shoes: inov8 oroc 280

Friday Sep 16, 2011 #

9 AM

Trail/terrain running 19:25 [2] 3.9 km (4:59 / km)
shoes: inov8 road 255

Morning jog

2 PM

Orienteering race 34:58 5.78 km (6:03 / km) +230m 5:03 / km
ahr:166 max:173 shoes: inov8 oroc 280

Swedish middle distance champs qualification. Scrappy race, especially early on. Took me and a lot of others by surprise - it was really tricky! Really changeable, but areas of flat green marsh with small knolls, areas of steep slopes with many cliffs, and really intricate contour detail. Really had to focus and push hard in the last half to qualify.

Trail/terrain running warm up/down 33:00 [2] 6.18 km (5:20 / km) +150m 4:46 / km
shoes: inov8 oroc 280

Wednesday Sep 14, 2011 #

5 PM

Trail/terrain running warm up/down 10:55 [2] 1.95 km (5:36 / km)
shoes: inov8 oroc 280

Orienteering 39:41 [2] 6.46 km (6:09 / km) +150m 5:30 / km
shoes: inov8 oroc 280

Training at Malmsjon

Tuesday Sep 13, 2011 #

10 AM

Trail/terrain running intervals 52:33 11.75 km (4:28 / km) +285m 3:59 / km
ahr:136 max:159 shoes: inov8 x talon

Interval session with Fanni. 5 times 1.2km at her speed. She is fast! Jogging before and after

6 PM

Orienteering intervals 49:13 9.12 km (5:24 / km) +475m 4:17 / km
ahr:158 max:170 shoes: inov8 oroc 280

Really nice relay training with good group of boys. 3 times 2.5-3km intervals with different goals for each. Ran first one quite hard, cruised the second, then smashed the third.

Trail/terrain running warm up/down 25:40 [2] 4.12 km (6:14 / km)
shoes: inov8 oroc 280

Monday Sep 12, 2011 #

6 PM

Trail/terrain running 1:12:15 [2] 15.88 km (4:33 / km) +250m 4:13 / km
ahr:127 max:147 shoes: inov8 road 255

Nice run with Fanni around the lake

« Earlier | Later »