Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 26, 2012:

activity	#	time	miles		km		+m
Trail/terrain running	7	5:55:36	40.89	(8:42)	65.81	(5:24)	1550
Orienteering	5	3:00:47	18.48	(9:47)	29.74	(6:05)	760	80 /	94c	85%
Spinning	2	2:03:04
Strength and conditioning	3	1:20:00
Road/track running	1	42:49	4.78	(8:57)	7.7	(5:34)	100
Running drills / plyometrics	1	20:00
Total	11	13:22:16	64.16		103.25		2410	80 /	94c	85%
[1-5]	10	11:42:16

2:48

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Sunday Feb 26, 2012 #

10 AM

Orienteering 30:01 [3] ***** 6.18 km (4:51 / km) +100m 4:30 / km
spiked:18/21c shoes: inov8 oroc 280

Aspet-yngsjo - sand dunes near ahus. Fast and open, really nice - and no snow :)

Trail/terrain running warm up/down 32:34 6.22 km (5:14 / km) +100m 4:51 / km
shoes: inov8 oroc 280

3 PM

Orienteering race 27:19 ***** 6.3 km (4:20 / km) +90m 4:03 / km
spiked:16/18c shoes: inov8 oroc 280

Camp champs. Turned it up a bit. Missed the 2nd by 30 seconds, and the 7th by 5 seconds, otherwise perfect. 8 secs ahead of Erik.
Sand dunes again - gropahalet

Trail/terrain running warm up/down 34:30 6.5 km (5:18 / km) +100m 4:56 / km
shoes: inov8 oroc 280

including some strides

10 PM

Strength and conditioning 5:00 [0]

Double leg flat 3*15

Saturday Feb 25, 2012 #

10 AM

Orienteering 32:18 [3] ***** 5.41 km (5:58 / km) +170m 5:10 / km
spiked:14/15c shoes: inov8 oroc 280

Middle distance training. Really nice, fast forest

Trail/terrain running warm up/down 33:52 6.59 km (5:08 / km) +150m 4:37 / km
shoes: inov8 oroc 280

7 PM

Orienteering 51:04 ***** 6.99 km (7:18 / km) +250m 6:12 / km
spiked:17/22c shoes: inov8 oroc 280

Really tough night training. Couple of mistakes, but most time lost trying to pass 'light green' forest. If that was light green, nobody would survive trying to cross dark green.

Trail/terrain running warm up/down 31:34 5.64 km (5:36 / km) +250m 4:35 / km
shoes: inov8 oroc 280

Friday Feb 24, 2012 #

7 PM

Orienteering 40:05 [2] ***** 4.86 km (8:15 / km) +150m 7:09 / km
spiked:15/18c shoes: inov8 oroc 280

Night map jog in Olofstrom (Blekinge).

No snow!!!

Trail/terrain running warm up/down 22:00 [2] 4.1 km (5:22 / km) +100m 4:47 / km
shoes: inov8 oroc 280

Thursday Feb 23, 2012 #

11 AM

Trail/terrain running 1:45:40 16.82 km (6:17 / km) +450m 5:32 / km
ahr:130 max:162 shoes: inov8 oroc 280

Scania lunch run, then down to Tveta. Incredibly icy, really hard to run, and really sore achilles. Tried to do some terrain foxdals, but too sore and couldn't get HR up.

Wednesday Feb 22, 2012 #

11 AM

Spinning intervals 50:00
ahr:140 max:163

3*9 min (1 min) threshold

Strength and conditioning 45:00 [0]

Core and knee and balance

Tuesday Feb 21, 2012 #

11 AM

Trail/terrain running long 1:35:26 19.94 km (4:47 / km) +400m 4:21 / km
ahr:137 max:155 shoes: inov8 oroc 280

Steady. Mixed conditions

6 PM

Spinning 1:13:04
ahr:127 max:151

Scania cycle club training led by Cege. Rickard was there too

Monday Feb 20, 2012 #

7 PM

Strength and conditioning 30:00 [0]

Running drills / plyometrics 20:00 [0]

SNO strength training - toughest circuit yet. Combination of core/glutes/back and plyometrics/explosiveness.

3*45s(8s) of
10m sprints with sport ident punching
dynamic plank
dorsal raises
alternating split squat (telemarks)
crunch with feet in air
reactive jumps off 30cm boxes - 3 onto 30cm box, last onto 80cm box
hip thrusts
plank / side plank
reactive ankle bounces
opposite arm leg raises (hitlers dog)
burpees
single leg squat (dragon)
superman (both arm / leg dorsal raise)
sit up with twist
alternating leg lunges
leg cycling

Road/track running warm up/down 42:49 [1] 7.7 km (5:34 / km) +100m 5:13 / km
shoes: inov8 oroc 280

slow shuffle down to strength training and back

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