Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	Running - soft ground	12	13:13:21	52.82		85.0		2246
	Orienteering	14	11:01:34	58.35	(11:20)	93.9	(7:03)	130	210 /	237c	88%
	Cycling - MTB	5	8:42:13	83.89		135.0
	Alt. training	3	3:45:16
	Cycling - Road	2	2:15:00	40.39	(18.0/h)	65.0	(28.9/h)
	Total	22	38:57:24	235.44		378.9		2376	210 /	237c	88%
averages - sleep:8.7

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Monday Jun 30, 2008 #

Note

Travel day. From Venspils to Riga, from Riga to Stockholm, from Stockholm to Uppsala.

Sunday Jun 29, 2008 #

Event: JWOC 2008

Orienteering race 55:59 [4] *** 8.7 km (6:26 / km)
ahr:177 max:191 spiked:20/23c shoes: Walsh Elite Racer

Kapa day 3.

Running - soft ground warm up/down 45:00 [2] 5.0 km (9:00 / km)
shoes: Walsh Elite Racer

Saturday Jun 28, 2008 #

Event: Kapa - Latvian 3 days

Orienteering race 15:14 [4] 3.0 km (5:05 / km)
ahr:177 max:196 spiked:23/24c slept:7.0 shoes: Walsh Elite Racer

Kapa Micr-O sprint in Ventspils (same map as EOC-sprint).

Running - soft ground warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Walsh Elite Racer

Orienteering race 36:39 [4] *** 6.0 km (6:07 / km)
ahr:170 max:196 spiked:6/12c slept:8.0 shoes: Walsh Elite Racer

Kapa day2 (middle distance). Bad race, but still in 5th place.

Running - soft ground warm up/down 35:00 [2] 2.5 km (14:00 / km)
shoes: Walsh Elite Racer

Friday Jun 27, 2008 #

Orienteering race 53:00 [4] *** 8.5 km (6:14 / km)
ahr:188 max:199 spiked:13/15c slept:9.0 shoes: Walsh Elite Racer

Kapa day 1. 2nd place in M20.

Running - soft ground warm up/down 54:00 [3] 4.0 km (13:30 / km)
shoes: Walsh Elite Racer

Wednesday Jun 25, 2008 #

Orienteering tempo 1:10:00 [4] *** 6.0 km (11:40 / km)
spiked:18/20c slept:8.0 shoes: Walsh Elite Racer

Middle-O masstart in Länna with Glenn, Joel, Lif, Pär and David. Both my orienteering and my running felt good. I'm going to Latvia tomorrow for Kapa 3-days.

Monday Jun 23, 2008 #

Orienteering intervals 1:18:43 [4] *** 14.0 km (5:37 / km)
ahr:146 max:186 spiked:70/73c slept:8.0 shoes: Walsh Elite Racer

Sprint-O intervals in Länna (forest). Was training with Mikael Antilla-Eriksson, one of the younger runners from my motherclub. Fastes runner on each interval started last on the next.

5 intervals: 1st 9 min, 2nd 10 min, 3rd 11min, 4th 16 min and the 5th 11 min.

Warm up and easy running between the intervals is included in the training time (also hr).

Sunday Jun 22, 2008 #

Orienteering race (Fjäll-OL) 1:07:35 [4] 10.0 km (6:46 / km)
shoes: Walsh Elite Racer

6th place. 7 min of mistakes, 6 of them at one control :-(

Running - soft ground warm up/down 15:00 [2] 2.0 km (7:30 / km)

Saturday Jun 21, 2008 #

Alt. training (Fotboll) 1:30:00 [3]
shoes: Puma asfalt

Sandviken - Hallsberg 20-19

Alt. training 30:00 [1]
shoes: Puma asfalt

Played tennis with goth, aron and mike.

Orienteering tempo 19:30 [4] *** 4.0 km (4:53 / km)
spiked:11/14c slept:9.0 shoes: Puma asfalt

Me, Johan Aronsson, Mikael Andersson and Johan Goth went out on a sprint race in Idre Fjäll.

Friday Jun 20, 2008 #

Orienteering tempo 29:00 [4] 4.0 km (7:15 / km) +130m 6:14 / km
shoes: NB

Was running this old wc-middle from 2002 in Idre.

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

Running - soft ground long 30:00 [2] 3.0 km (10:00 / km)
shoes: NB

Easy running in the forest of idre fjäll.

Alt. training (Fotboll) 1:00:00 [3]

Sandviken 20 - 14 Hallsberg

Thursday Jun 19, 2008 #

Running - soft ground long 3:40:00 [3] 24.0 km (9:10 / km) +1433m 7:04 / km
ahr:143 max:181 slept:8.0 shoes: Asics Gel-kayano

Running in the swedish mountains with Goth and Mad-mike. From Idre Fjäll to Fjätervålen and back.

Wednesday Jun 18, 2008 #

Running - soft ground long 2:06:14 [3] 14.0 km (9:01 / km) +813m 6:59 / km
ahr:146 slept:6.0 shoes: Walsh Elite Racer

Running in Idre fjäll with Johan Goth and Mikael Andersson. We started just at 11 and was at the top of Städjan (1131m above sea level) at midnight.

Tuesday Jun 17, 2008 #

Orienteering tempo 24:19 [4] *** 4.0 km (6:05 / km)
ahr:178 max:197 spiked:22/22c slept:10.0 shoes: NB

Memory orienteering in Länna on a new sprint-map. I had a nice flow and didn't miss anything, but I'm the mapmaker so I guess I should know the terrain well...

Running - soft ground warm up/down 12:25 [2] 2.0 km (6:13 / km)
ahr:138 shoes: NB

Cycling - MTB long 46:14 [2] 15.0 km (19.5 kph)
ahr:140

Mtb home from training.

Sunday Jun 15, 2008 #

Event: Silja Europa Orienteering

Orienteering race 59:03 [4] 8.0 km (7:23 / km)
ahr:187 max:198 slept:2.0 shoes: Walsh Elite Racer

Jukola 4th leg.

Running - soft ground warm up/down 1:06:26 [1] 6.0 km (11:04 / km)
ahr:116 shoes: Walsh Elite Racer

Long warm up before race.

Running - soft ground warm up/down 16:57 [1] 2.5 km (6:47 / km)
ahr:129 shoes: Walsh Elite Racer

Warm down.

Saturday Jun 14, 2008 #

Event: Jukola 2008

Orienteering long 42:41 [3] *** 6.0 km (7:07 / km)
ahr:148 max:170 spiked:5/5c shoes: Walsh Elite Racer

Orienteering on jukola training map.

Wednesday Jun 11, 2008 #

Cycling - MTB long 1:51:14 [3] 55.0 km (29.7 kph)
ahr:118 max:159

Mountainbiking to Länna and then around in the surrounding forest.

Tuesday Jun 10, 2008 #

Cycling - MTB long 1:17:44 [3]
ahr:124 max:152 slept:9.0

Mountainbiking to Vargmosse, through the forest on paths to Stora Moga, Brotorpet and then home on the road.

Monday Jun 9, 2008 #

Cycling - MTB long 1:39:10 [3] 25.0 km (15.1 kph)
ahr:126 max:162 slept:11.0

Since my shin splits still hurt I decided to go mountainbiking today again, hopeing that my shin splits will get better. Took upplandsleden towards Knutby. After about 1,15h I turned back and took the road back to Almunge.

Sunday Jun 8, 2008 #

Cycling - MTB long 3:07:51 [3] 40.0 km (12.8 kph)

MTB from Sävja, on upplandsleden, through the forest home to Almunge.

Sävja(lunsen)-Nyby-Lagga-Fjällnora-Länna-Almunge.

Saturday Jun 7, 2008 #

Orienteering race 1:00:00 [1] *** 4.0 km (15:00 / km)
spiked:1/2c slept:6.0 shoes: Walsh Elite Racer

Alftafejden Long distance. Started with a 2 min (stupid) mistake at the first. To the second I started to get more into the orienteering and the terrain. Was feeling light! Then directly after punshing the 2nd control I twisted my ankle. At first I thought that it was really bad, but after lying on the ground for two minutes with my fot up in the air it started to fell better. I walked back to the finish area.

Friday Jun 6, 2008 #

Orienteering race 31:08 [4] *** 4.7 km (6:37 / km)
spiked:9/12c slept:4.0 shoes: Walsh Elite Racer

Alfta-Ösa middle distance M21. With just four hours of sleep I was happy to fininsh today! I started early in the big M21 class (80 runners) and started slow. Got the first one right but missed the second with about 30 sec. Julian Dent, who started one min behind me, catched up with me to the 3rd and I were running with him for three controls before I made a mistake (because I was so tired!) and lost him. On the second half a started to feel the heat (really hot today) and I needed to slow down. Finished to course slow but without any big mistakes. 16th place and three min behind Pelle Engstrand, who won today.

Running - soft ground warm up/down 45:00 [2] 5.0 km (9:00 / km)

Wednesday Jun 4, 2008 #

Orienteering race 18:43 [4] *** 3.0 km (6:14 / km)
spiked:12/15c slept:11.0 shoes: Walsh Elite Racer

Rånäs sprint cup, in Knutby this time. I made some mistakes and took some bad routechoises which gave me the second place today.

Running - soft ground warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Walsh Elite Racer

Cycling - Road long 1:00:00 [3] 30.0 km (30.0 kph)

I took my bike home, after the race. Together with Glenn, I went toward Rånäs at first and after about 20 min turning right towards Almunge.

Tuesday Jun 3, 2008 #

Running - soft ground race (Blodomloppet) 17:19 [4] 5.0 km (3:28 / km)
slept:12.0 shoes: Puma asfalt

5 km race in Uppsala. A couple of good runners were competing in the 5 km class, among them Jan Troeng and Niklas Österberg both running for Rånäs 4H, the same club as I'm running for. Niklas and Jan, together with Johan Lindberg (UIF) and Henrik Wass, started of fast. I was trying not to think about those runners and keep my own pace from the start. My legs felt great and I had no problems to keep an high pace in the uphill running in the beginning. After about 3 km we were turing back towards the stadium, now running together with (beside) some of the 10km runners. I started to have some with the dust coming from the graveled path. Passed the finish line after 17,19. Ok time, but I was aiming to get under 17.

Running - soft ground warm up/down 45:00 [2] 4.0 km (11:15 / km)
shoes: Puma asfalt

Monday Jun 2, 2008 #

Alt. training 45:16 [3]

Swimming at centralbadet, Uppsala. The wetvest was broken so I couldn't do water running.

Cycling - Road tempo 1:15:00 [3] 35.0 km (28.0 kph)
slept:11.0

Started to cycle easy towards Rånäs. Turned left towards Knutby after 30min and then after about 45 left again back towards Almunge. Realized after about 35 min that I was pushing quite hard. And at the end my pace was really high.

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