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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Orienteering12 12:42:35 96.31 155.0 310148 /161c91%
  Running - soft ground12 8:36:20 37.59 60.5 50
  Rollerskiing Classic4 4:59:31 55.3(11.1/h) 89.0(17.8/h) 190
  Alt. training4 4:18:00
  Strength3 35:00
  Cycling - Road1 25:00 4.97(11.9/h) 8.0(19.2/h)
  Total23 31:36:26 194.18 312.5 550148 /161c91%
averages - sleep:8 rhr:5

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Tuesday Apr 29, 2008 #

Note
(sick)

I woke up today with sore throat. With only 2 days to the swedish champs in sprint and 6 to xc champs this was about the worse thing that could happen.

But I'm feeling better now then I did this morning and I'm still hoping to´be able to run on thursday, or at least on sunday when it's the swedish xc champs.

Monday Apr 28, 2008 #

Orienteering race 13:21 [4] *** 3.0 km (4:27 / km)
spiked:10/10c slept:9.0 shoes: Walsh Elite Racer

Sprint-O training with the orientering gymnasium. Took some bad routechoises at the end of the course and lost some places.

Orienteering warm up/down 45:00 [2]
shoes: Walsh Elite Racer

Warm up before sprint training and warm down after.

Sunday Apr 27, 2008 #

Orienteering race 43:55 [4] ***** 7.0 km (6:16 / km)
slept:3.0 shoes: OLWAY Tiger

3rd leg for Rehns BK at 10Mila. It started fast, to fast for me, and after loosing some time on the other teams I was suddenly alone. After running alone for I couple of controles I catched up with Kalevan Rasti. We ran together after that. 32nd place for Rehns this year, which is ok.

Running - soft ground warm up/down 45:00 [2]
shoes: OLWAY Tiger

Warm up and down.

Running - soft ground long 20:00 [2] 4.0 km (5:00 / km)
rhr:5 slept:4.0 shoes: Walsh Elite Racer

East running with Oscar in Sandviken. Streching after.

Saturday Apr 26, 2008 #

Event: Tiomila 2008
 

Thursday Apr 24, 2008 #

Orienteering long 1:44:00 [2] **** 25.0 km (4:10 / km) +155m 4:02 / km
slept:7.0 shoes: adidas swoop

Easy long distance orienteeering in Hammarskog, Uppsala.

Wednesday Apr 23, 2008 #

Orienteering intervals 1:20:00 [4] *** 15.0 km (5:20 / km)
spiked:54/56c shoes: Puma asfalt

Sprint-O intervals at a new map in Funbo (I made the map). 10x2min.

One of the loops: http://www.trackback.se/uploads/m/mood/5484.jpg

Tuesday Apr 22, 2008 #

Orienteering intervals 1:10:00 [4] *** 15.0 km (4:40 / km)
spiked:28/28c slept:7.0 shoes: fastswich2

I was in Sandviken today for 10-Mila meeting with my club. Before the meeting I went out on some sprint-o intervals that the orienteering gymnasium did two month ago. Each interval was 4-6 min long and the rest was 2min. I had i nice flow during the whole training and my speed was good (high).

After the meeting me and some of the guys at the ol-gymnasium took out the grill to do some bbq. And no bbq without beer which according to runners world is good after training: http://www.e24.se/mankvinna/fritid/traning/artikel... (in swedish)

Map: http://www.trackback.se/uploads/m/mood/5479.gif

Monday Apr 21, 2008 #

Orienteering intervals 1:20:00 [4] *** 15.0 km (5:20 / km) +155m 5:04 / km
spiked:31/31c slept:6.0 shoes: NB

It's about 1,5 week to Swedish sprint champs so I thought that it would be a good idea to do some sprint training. So i did some sprint-o intervals in Uppsala at Studenternas IP. Did 4 intervals on about 8-10 min each.

Loop 1: http://www.trackback.se/uploads/m/mood/5466.jpg

Loop 2 and 3: http://www.trackback.se/uploads/m/mood/5465.jpg (break at control 6.) This map is from an old training, New routechoises is red, Old ones is blue.

Loop 4: http://www.trackback.se/uploads/m/mood/5464.jpg

Sunday Apr 20, 2008 #

Running - soft ground intervals 47:20 [3] 7.0 km (6:46 / km) +50m 6:32 / km
ahr:142 max:181 slept:11.0 shoes: Puma nya

Did 15x80m intervals uphill (max). To get faster. My ankle feelt ok.

Friday Apr 18, 2008 #

Orienteering race 1:24:20 [4] *** 10.5 km (8:02 / km)
spiked:19/29c slept:6.5

Swedish Night championship in Trosa. The terrain wasn't exactly what I was hoping for. We where more or less close to the city the whole time. My speed was quite good today but I never really got into the orienteering and made to many stupid mistakes. 29th place.

Running - soft ground warm up/down 30:00 [2]

Warm up before race.

Thursday Apr 17, 2008 #

Orienteering long 1:04:00 [1] ***** 4.5 km (14:13 / km)
slept:8.0 shoes: Nike free

Map walk on the map from Lännasprinten. Swedish night champs tomorrow!

Wednesday Apr 16, 2008 #

Running - soft ground long 1:24:00 [3]
slept:7.5 shoes: Asics Gel-kayano

Running with Patrik mostly on tracks and in the forest. Right knee hurt a little bit while I was running.

Tuesday Apr 15, 2008 #

Running - soft ground intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: fastswich2

Intervals uphill with Rånäs 4H. I did 5x200m and 3x150.

Running - soft ground warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: fastswich2

Warm up and warm down through Norrtälje.

Strength 10:00 [1]
shoes: Nike free

Some strenght after the intervals.

Monday Apr 14, 2008 #

Alt. training long 1:02:00 [3]
slept:7.0

Water running at centralbadet, Uppsala.
C • do you not find it 3

Running - soft ground long 31:00 [3] 5.0 km (6:12 / km)
shoes: Asics Gel-kayano

Running in the forest near my home.

Strength 10:00 [3]

Some MAQ-strenght after running.

Sunday Apr 13, 2008 #

Orienteering race 30:59 [4] **** 42.0 km (44 / km)
slept:9.0 shoes: Silva K120

Silva junior cup middle distance. I made some mistakes (about 3 min) and I wasn't able to run as fast as I wanted. 49th place.

Running - soft ground warm up/down 45:00 [2] 6.0 km (7:30 / km)
shoes: Silva K120

Long warm up and a short warm down.

Saturday Apr 12, 2008 #

Orienteering long 50:00 [2] ***** 5.0 km (10:00 / km)
ahr:173 max:193 spiked:6/7c slept:11.0 shoes: Silva K120

Uddevalla OK, Silva Junior Cup. Went out on an open course with David. We took turns with the map (we had only one). It was a lot of snow in the terrain and very very cold. I'm hoping that it will melt til tomorrow when I'm going to run in the elitclass. Middle distance tomorrow. My polar watch didn't work properly today.

Running - soft ground warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Silva K120

Warm up and down. 2K to the start today.

Friday Apr 11, 2008 #

Running - soft ground long 28:00 [3] 5.0 km (5:36 / km)
slept:6.5 shoes: Asics Gel-kayano

Easy running in Uddevalla. Quite hilly terrain.

Thursday Apr 10, 2008 #

Orienteering tempo 37:00 [4] ***** 7.0 km (5:17 / km)
ahr:183 max:198 slept:10.5 shoes: Silva K120

Orienteering in Länna. I made a line-O and tried to simplify the map and keep an high speed. My shape was ok considering that I haven't been running for a while.

Running - soft ground warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Silva K120

Warm up/down before and after training.

Wednesday Apr 9, 2008 #

Alt. training long 1:11:00 [2]

Running in water at centralbadet.

Running - soft ground tempo 31:00 [3] 6.5 km (4:46 / km)
shoes: Asics Gel-kayano

Road running, tempo, at home.

Tuesday Apr 8, 2008 #

Running - soft ground long 30:00 [2] 6.0 km (5:00 / km)
slept:9.5 shoes: Asics Gel-kayano

Went to see a naprapat yesterday and he sad that could start running again so today I went out jogging. It felt ok, my knee hurt a little bit but I ignored it. I'm thinking of doing some intervals tomorrow, hopefully at the olympic stadium in Stockholm.

Strength 15:00 [2]

Did some strenght after the running.

Sunday Apr 6, 2008 #

Orienteering long 1:00:00 [1] *** 6.0 km (10:00 / km)
slept:7.5 shoes: Asics Gel-kayano

Map walk (attack gång!) in Länna. Knee feels better but I don't wan't to run in case it will get worse. I'll visit a physiotherapist tomorrow.

Friday Apr 4, 2008 #

Alt. training long 1:03:00 [2]
slept:7.0

Water running at centralbadet after school.

Rollerskiing Classic long 1:37:00 [3] 25.0 km (15.5 kph)

Rollerskiing from Gottröra to my home in Almunge, about 25K. Quite good pace, knee feels better. I still hope to run on sunday.

Thursday Apr 3, 2008 #

Rollerskiing Classic tempo 58:00 [3] 17.0 km (17.6 kph)

Rollerskiing east of Uppsala. New route today.

Wednesday Apr 2, 2008 #

Alt. training long 1:02:00 [2]
slept:8.0

Running in water at centralbadet. Fun as usual.

Rollerskiing Classic long 1:34:31 [3] 30.0 km (19.0 kph) +130m
ahr:139 max:176

Rollerskiing towards Rånäs, turned back after 48 min. Very nice weather today, about 15 °C and sunny. I was training in just my o-suit for the first time in sweden this year.

Tuesday Apr 1, 2008 #

Rollerskiing Classic intervals 50:00 [4] 17.0 km (20.4 kph) +60m
max:188 slept:6.5

Intervals "easy" 15x15 on rollerskiis. Found out why my knee is injuried, today. Apparently my new running shoes is the cause. And they where suppose to keep me from getting injuried! I'm still hoping to run on sunday though, with the help from and orthopedist.

Cycling - Road long 25:00 [3] 8.0 km (19.2 kph)

Tried biking at first but my knee hurt to much and I had to change to rollerskiis.

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