Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Orienteering	8	13:47:42	62.82		101.1			121 /	133c	90%
	Running - soft ground	6	3:54:00	17.4		28.0
	Alt. training	1	2:00:00	9.32	(12:52)	15.0	(8:00)
	Total	10	19:41:42	89.54		144.1			121 /	133c	90%
averages - sleep:7.8 weight:72kg

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Friday Feb 15, 2008 #

Note
slept:8.0 weight:72kg (sick)

Woke up feeling sick.

Wednesday Feb 13, 2008 #

Orienteering 1:15:00 [2] **** 8.0 km (9:23 / km)
slept:7.0 shoes: OLWAY Tiger

Quiaios long. Was very tired so I'd only run two of the three loops (about 8km).

Orienteering intervals 1:00:00 [4] *****
shoes: Puma nya

Intervals at quiaios north on a middle distance course. Did the first 5 intervals together with Simon. I had a good speed and didn't miss much.

Orienteering race 8:57 [4] **** 2.5 km (3:35 / km)
shoes: Puma nya

Nudistnattorienteringsklubbmästerskap.

Tuesday Feb 12, 2008 #

Orienteering long 1:00:00 [3] 4.5 km (13:20 / km)
slept:7.0 shoes: OLWAY Tiger

Campo de Anta. Lost my Polar fotpod at the 6th control. I was running around on the hill for about 20min trying to find it, without any luck.

Orienteering long 1:44:00 [4] ***** 13.0 km (8:00 / km)
ahr:151 max:174 spiked:27/30c shoes: Puma nya

Gestosinho long distance. Last years wre at portugal o meeting. Very nice terrain! Started slow, was tired after training hard for a couple of days. After about 50min I started to "wake up" and I was able to run faster. Total time on the 11,2km course was 1,33h (counted the warm up in the training time).

Monday Feb 11, 2008 #

Orienteering long 1:00:00 [3] *** 7.0 km (8:34 / km)
shoes: Puma nya

Pedreanes loops. Did only two of the loops becouse I was tired.

Orienteering race 37:30 [3] **** 6.0 km (6:15 / km)
ahr:168 max:181 spiked:15/18c slept:8.0 shoes: OLWAY Tiger

Pedreanes again (different part of the map this time). Middle distance course. Patrick Goeres catched up with me after my mistake at the third control. Run most of the course with him after that.

After the race me, Andrew and Patrick compered how much we hade climbed (we all had polar watches that had that function). I had climbed 145m, Patrick 205m and Andrew 120m.

Running - soft ground warm up/down 15:00 [3]
shoes: OLWAY Tiger

Short warm up and down.

Sunday Feb 10, 2008 #

Orienteering race 1:18:00 [4] **** 12.2 km (6:24 / km)
shoes: OLWAY Tiger

Trofeo de Cantanhede, Portugal, long distance. Did to many small mistakes today, overall about 10 min (!), Finished 8th today and in the overall.

Running - soft ground warm up/down 30:00 [3] 3.0 km (10:00 / km)

warm up and down before and after the race.

Orienteering tempo 17:00 [4] ***** 3.0 km (5:40 / km)
spiked:19/22c shoes: Puma nya

Costa de lavos. Punishing myself for the bad results. First a very technical srint course in the town. Good flow.

Orienteering long 30:00 [3] ****
spiked:5/7c shoes: OLWAY Tiger

Orienteering at Costa de Lavos. Directly after the sprint course.

Running - soft ground warm up/down 22:00 [2]
shoes: Puma nya

Warm down on the beach!

Saturday Feb 9, 2008 #

Orienteering race 35:30 [4] *** 5.4 km (6:34 / km)
spiked:18/22c shoes: OLWAY Tiger

Trofeo the Cantanhede middle distance. Started quite good but ended bad. I did a lot of smaller mistakes after the spectator control. This was not the beginning of the season that I wanted. 8th place.

Running - soft ground warm up/down 45:00 [3] 6.0 km (7:30 / km)
shoes: Puma nya

Long warm up and down today.

Orienteering race 20:00 [3] *** 3.5 km (5:43 / km)
spiked:25/25c shoes: Puma nya

Night sprint in Praia da Tocha. I Didn't miss anything but my headtorch stoped working when I was on my way to the 5th control (of 25). Was kind of hard to orienteering only in with the street lights. My time is just a guess, haven't seen any results yet.

Running - soft ground warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Puma nya

warm up and down.

Friday Feb 8, 2008 #

Event: International Trophy of Cantanhede, Portugal

Orienteering long 1:10:00 [3] **** 10.0 km (7:00 / km)
shoes: adidas swoop

Long distance on a map near the bungalows (facho). Sandy terrain and my blisters became bigger.

Orienteering race 21:45 [3] *****
shoes: Puma nya

Very technical sprint at Nazaré. Was orienteering quite well until I got into this Venice like part of the map where I made two mistakes (about 45sec totaly).

Running - soft ground warm up/down 30:00 [3] 3.0 km (10:00 / km)

warm up and down

Thursday Feb 7, 2008 #

Orienteering long 45:00 [4] **** 10.0 km (4:30 / km)
shoes: adidas swoop

Long distance. I did get some big blisters after this training.

Orienteering tempo 40:00 [4] **** 5.0 km (8:00 / km)
shoes: Puma nya

Night sprint at Facho North. It was only me, Mats and Måns at this session. The other guys where to weak! Nice training. About 30 min at the course. Did some warm down after (10min).

Tuesday Feb 5, 2008 #

Running - soft ground tempo 32:00 [4] 8.0 km (4:00 / km)
slept:7.0

Tempo training. 7km on roads and paths (it was a bit slippery) on 27 min. Then 5min warm down.

Note

No training tomorrow. I will travel to Nyköping after school, and then early on thursday to Portugal for a training camp with OK Linné.

Nc-Sport Cup at Lurbo, Uppsala. I run most of the course together with Boris and Ola Hultin. With a couple of controls left on the course I was able to get away from them with another route choise. Unfortunetly I made a mistake at the last control (about 1min). 5th place for me.

Results: http://www.ifthor.se/orientering/arrangemang/nccup...

Splits: http://www.obasen.nu/winsplits/online/sv/default.a...

Running - soft ground warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: adidas swoop

Warm up before the race and warm down after.

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