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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Orienteering8 6:14:01 40.82(9:10) 65.69(5:42) 2115147 /159c92%
  Trail/terrain running8 3:05:27 23.49(7:54) 37.81(4:54) 870
  Strength and conditioning1 30:00
  Total8 9:49:28 64.31 103.5 2985147 /159c92%
  [1-5]8 9:19:28

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MoTuWeThFrSaSu

Sunday Apr 15, 2012 #

12 PM

Orienteering race 36:02 intensity: (41 @1) + (42 @2) + (12:15 @3) + (21:38 @4) + (46 @5) ***** 6.63 km (5:26 / km) +180m 4:47 / km
ahr:158 max:170 spiked:13/15c shoes: inov8 oroc 280

Ranasstafetten. 4th leg. Started 3rd, 3 minutes behind and finished just in the lead, which Scott extended. Snow on the ground, and not a great map.

Felt bad again, no power, and could hardly get my HR above threshold. Time for a rest and some tests.

Trail/terrain running warm up/down 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: inov8 oroc 280

Saturday Apr 14, 2012 #

10 AM

Orienteering 44:11 intensity: (3:23 @1) + (27:49 @2) + (12:59 @3) ***** 7.65 km (5:47 / km) +260m 4:56 / km
spiked:22/23c shoes: inov8 oroc 280

Back on the area next to M and L finals

Trail/terrain running warm up/down 18:25 intensity: (8:37 @1) + (9:48 @2) 3.54 km (5:12 / km) +50m 4:52 / km
shoes: inov8 oroc 280

3 PM

Orienteering 48:09 intensity: (4:37 @1) + (30:27 @2) + (13:05 @3) ***** 7.19 km (6:42 / km) +250m 5:42 / km
spiked:18/19c shoes: inov8 oroc 280

Beautiful training on Gesunda

Trail/terrain running warm up/down 24:18 intensity: (13:55 @1) + (10:23 @2) 5.11 km (4:45 / km) +150m 4:09 / km
shoes: inov8 oroc 280

Friday Apr 13, 2012 #

5 PM

Orienteering 48:05 intensity: (2:16 @1) + (31:16 @2) + (14:33 @3) ***** 8.97 km (5:22 / km) +300m 4:36 / km
spiked:22/24c shoes: inov8 oroc 280

3 loops on area next to EOC middle and long finals.

Trail/terrain running warm up/down 20:40 intensity: (10:54 @1) + (9:46 @2) 4.15 km (4:59 / km) +50m 4:42 / km
shoes: inov8 oroc 280

Strength and conditioning 30:00 [0]

Thursday Apr 12, 2012 #

11 AM

Orienteering 26:14 intensity: (42 @1) + (7:05 @2) + (18:27 @3) ***** 4.45 km (5:54 / km) +90m 5:21 / km
ahr:148 max:156 spiked:14/14c shoes: inov8 oroc 280

Long drive up to Dalarna after an early breakfast.
Short distance from the academy training they ran yesterday. Tricky in the green bushy areas. Got chased by a big scary black bird.

Trail/terrain running warm up/down 24:09 intensity: (9:35 @1) + (13:49 @2) + (45 @3) 4.96 km (4:52 / km) +250m 3:53 / km
shoes: inov8 oroc 280

5 PM

Orienteering 1:03:45 intensity: (2:11 @1) + (9:07 @2) + (51:57 @3) + (30 @4) ***** 10.52 km (6:04 / km) +360m 5:10 / km
ahr:150 max:159 spiked:22/24c shoes: inov8 oroc 280

Quite long academy training on EOC training map. Cruising round nicely, but was completely out of energy after 40 minutes. Something really strange going on with my body recently, have to get sorted soon.
Mixed terrain - some beautiful, other shitty.

Last 20 minutes was a struggle, walking and jogging, and sat down for a couple of minutes.

Trail/terrain running warm up/down 13:05 [1] 2.93 km (4:28 / km) +70m 3:59 / km
shoes: inov8 oroc 280

Wednesday Apr 11, 2012 #

7 PM

Orienteering 1:05:09 intensity: (14 @1) + (9 @2) + (3:36 @3) + (53:59 @4) + (7:11 @5) ***** 11.91 km (5:28 / km) +460m 4:35 / km
ahr:164 max:172 spiked:20/22c shoes: inov8 oroc 280

Tiomilarepet 1st leg. Cruised round. HR was higher than Monday, but effort definitely wasn't - very strange. Still bad feeling in the body. Nice course, tricky. Missed 2*1 minute, and lead the pack around (Scott was off in front alone).

Trail/terrain running warm up/down 32:06 intensity: (15:09 @1) + (11:41 @2) + (5:01 @3) + (15 @4) 6.42 km (5:00 / km) +100m 4:38 / km
shoes: inov8 oroc 280

WU/CD with strides

Tuesday Apr 10, 2012 #

Note
(rest day)

Feeling ok.
Massage and acupuncture

Monday Apr 9, 2012 #

12 PM

Orienteering race 42:26 intensity: (7 @1) + (15 @2) + (22 @3) + (36:52 @4) + (4:50 @5) ***** 8.37 km (5:04 / km) +215m 4:30 / km
ahr:165 max:170 spiked:16/18c shoes: inov8 oroc 280

Kolmardskavlen.
Last leg, boys sent me out with 1.15 lead over Jarla. Knew from the first control it wasn't going to be a good day. Felt really sluggish and powerless, no energy at all. Had been feeling a bit run down all weekend, and slept more than usual.
Anyway, just focussed on a good performance, and was still in front until the last radio control with about 2km to go (apparently Bostrom was 25 secs behind then). Then had a fairly decisive long forking to the next control (which I hit cleanly) and to the control after that I could see him 15 seconds in front. Game over. He even took another 40s out of me on the simple end to the course. About 2.10 down on the leg, with maybe 20-30s time loss.
If I felt as good as at Masen or last weekend, I think it would have been a different story.
Anyway, 2nd place, another good team result, and the 2nd team was 4th, so a good day for SNO.

Trail/terrain running warm up/down 27:44 intensity: (17:04 @1) + (5:06 @2) + (5:34 @3) 5.7 km (4:52 / km) +100m 4:28 / km
shoes: inov8 oroc 280

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