Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 22, 2012:

activity	#	time	miles		km		+m
Road/track running	3	3:12:46	26.86	(7:11)	43.23	(4:28)	150
Spinning	3	2:40:00
Orienteering	3	2:31:47	15.24	(9:58)	24.52	(6:11)	910	38 /	48c	79%
Strength and conditioning	3	2:00:00
Running drills / plyometrics	2	51:00
Trail/terrain running	2	34:01	4.13	(8:15)	6.64	(5:07)	170
Total	11	11:49:34	46.22		74.39		1230	38 /	48c	79%
[1-5]	8	8:58:34

2:34

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Sunday Jan 22, 2012 #

11 AM

Orienteering 54:43 ***** 9.0 km (6:05 / km) +370m 5:03 / km
ahr:144 max:156 spiked:19/22c shoes: inov8 oroc 280

Vinterserien at Brosjon. Nice course, but mind started to wander at the end, and my calf was sore from yesterday. Planned to run home from the race (15km ish), but didn't. Was orienteering well today, very little time lost, but there were a lot of tracks in the snow to help.

Stunning victory today too - one to remember
http://www.obasen.nu/winsplits/online/sv/default.a...

C • Was going to run home, but didn't. 2

C • one to remember 1

Trail/terrain running warm up/down 7:39 [1] 1.4 km (5:28 / km)
shoes: inov8 oroc 280

Saturday Jan 21, 2012 #

10 AM

Road/track running intervals 1:34:17 21.0 km (4:29 / km)
ahr:130 max:165 shoes: inov8 road 255 2012

Indoor track at Boson with Jarla. They did 10*1km at 'threshold'. I did 2 sets of 4 at 3:20 speed with 1 minute recovery - the first 4, then some jogging, then the last 4. Felt like I was jogging during the intervals as well. Don't want to repeat calf problems so felt like a good speed compromise - fast but easy.

Friday Jan 20, 2012 #

6 PM

Strength and conditioning 30:00 [0]

Core

Thursday Jan 19, 2012 #

9 AM

Note

Little acupuncture again on the calf to get it relaxing. No new problems, just routine check-up. Feeling good!

C • Tiny Pricks 2

11 AM

Spinning intervals 1:00:00
ahr:141 max:166

Cheeky lunchtime spin. 12* 150s (30s). Got the HR up and the sweat out.

6 PM

Orienteering 1:01:32 ***** 9.3 km (6:37 / km) +300m 5:42 / km
ahr:143 max:157 spiked:8/12c shoes: inov8 oroc 280

Was planning an easy run, but the club is going for 12 teams at Jukola this year, and had kick-off tonight with mass start gaffled race. Ran with Pal and Musen at the front, until we all missed the 7th. Was 2nd behind Pal the rest of the way, and I made a big mistake on the 10th, got really cold and Musen caught me up again. Skipped a couple of controls at the end to prevent hypothermia. Marshes semi-frozen so lots of cold wet feet despite 'waterproof' socks, and lots of water in the bushes and trees, so really hard to keep warm, and impossible to keep dry.

C • Baah, 2

Road/track running 25:12 5.23 km (4:49 / km) +150m 4:13 / km
shoes: inov8 oroc 280

Run to start and back

Wednesday Jan 18, 2012 #

10 AM

Orienteering 35:32 ***** 6.22 km (5:43 / km) +240m 4:47 / km
ahr:150 max:161 spiked:11/14c shoes: inov8 oroc 280

First orienteering of the year, a winter series race in Farstanaset. Middle distance in some quite green terrain, with lots of lethal semi-frozen marshes. Pretty happy in general considering I haven't looked at a map or stepped in a forest for 6 weeks. No results yet, but about 50 seconds behind Scott. Calf felt good.

Trail/terrain running warm up/down 26:22 5.24 km (5:02 / km) +170m 4:20 / km
ahr:127 max:146 shoes: inov8 oroc 280

5 PM

Strength and conditioning 1:00:00 [0]