Training Log Archive: mood

Orienteering race 43:00 [4] 6.0 km (7:10 / km)
shoes: Walsh Elite Racer

Running - soft ground warm up/down 30:00 [3]
shoes: Walsh Elite Racer

Alt. training 1:06:00 [3]

Alt. training 1:05:00 [3]

Running - soft ground 27:36 [3] 5.0 km (5:31 / km)
shoes: Asics Gel-kayano

Cycling - Road 31:00 [3]

Running - soft ground long 45:00 [2] 5.0 km (9:00 / km)
slept:7.0 shoes: adidas swoop

plyometrics and running drills 15:00 [3]
shoes: adidas swoop

Strength 30:00 [3]

Orienteering race 1:40:56 [4] *** 13.3 km (7:35 / km)
spiked:16/21c slept:5.0 shoes: Walsh Elite Racer

Linnéklassikern H21L. Stayed up late watching the olympic marathon and didn't get much sleep. Made to many bad routechoises today. Ended up in 6th place.

Running - soft ground warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Walsh Elite Racer

Running - soft ground long 58:00 [3] 8.5 km (6:49 / km)
shoes: Walsh trainer

Orienteering race (Night) 39:57 [4] 6.0 km (6:40 / km)
ahr:173 max:191 spiked:9/12c slept:7.0

Night-RM in Rimbo. Took an open course and did an okay race. Did some mistakes though, about 3,30 on number three. I found a stone about 100m north of the control and couldn't make out where I was. I also lost some time to nr 8 (the green area was crap!) and to nr 10 (about 30 sec).

My running felt very good, even though I have been training quite hard in the last days (running comp and intervals). Long comp on sunday, I can't wait!

Running - soft ground warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Walsh trainer

Rollerskiing Classic 1:04:00 [3] 15.0 km (14.1 kph)

Orienteering intervals 50:48 [4] 8.0 km (6:21 / km)
shoes: Walsh trainer

Orienteering intervals in Länna. 5 intervals and a line-o as warm up.

Running - soft ground race 28:23 [5] 8.0 km (3:33 / km)
ahr:191 max:201 slept:6.0 shoes: Broo´ks mach 9

Running - soft ground warm up/down 45:00 [3] 4.0 km (11:15 / km)
shoes: Nike zoom elite+ 4

Orienteering tempo 36:51 [3] 4.53 km (8:08 / km)
ahr:158 max:186 spiked:11/13c shoes: Vavrys Sharp

O-training in Länna. Quite easy running pace today, because I'm going to run an 8km roadrace tomorrow. Was orienteering well except for control 3 and 9.


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

Running - soft ground warm up/down 30:00 [3]
shoes: Vavrys Sharp

Running - soft ground tempo 50:00 [3] 5.0 km (10:00 / km)
shoes: NB

Strength 36:27 [3]
shoes: NB

Running - soft ground long 1:04:00 [3] 12.0 km (5:20 / km)
shoes: Nike zoom elite+ 4

Running - soft ground tempo 30:00 [3] 5.0 km (6:00 / km)
slept:11.0 shoes: Broo´ks mach 9

Note
(sick)

Running - soft ground long 1:23:00 [3] 10.0 km (8:18 / km)
ahr:138 max:161 slept:11.0 shoes: Walsh Elite Racer

Running in the forest with Patrik and Mikael. We brought a map but we didn't really check it until we had been running for about 1h.

A couple of courses on this map but the purple line is for today.

Running - soft ground long 1:14:28 [3] 16.0 km (4:39 / km)
shoes: Puma asfalt

Orienteering tempo 40:42 [3] *** 4.8 km (8:29 / km)
spiked:8/12c slept:10.0 shoes: Walsh trainer

Orienteering in Länna. i didn't concentrate enough and made too many mistakes.

Running - soft ground warm up/down 20:00 [2]
shoes: Walsh trainer

Running - soft ground long 27:01 [2] 45.0 km (36 / km)
ahr:132 max:159 shoes: Nike zoom elite+ 4

Orienteering race 40:00 [4] *** 5.1 km (7:51 / km)
spiked:8/14c slept:6.0 shoes: NB

L-100 dubbeln middle. Bad race, messed up in the ring.

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

Running - soft ground long 38:00 [2] 5.0 km (7:36 / km)
shoes: Nike zoom elite+ 4

Note

Orienteering race 57:44 [4] *** 8.5 km (6:48 / km)
spiked:20/24c shoes: Walsh trainer

Roslagsmästerskap. I was running in H21 and it was my old club, Länna, that was the organiser. I messed up in the beginning of the course, made two stupid mistakes (maybe 3 min), and Rickard Ekman, Roslagen caught up with me (started 2 min after me). He followed me for the rest of the course and won. I didn't concentrate enough on the orienteering today which is why I made mistakes. I was just running.

After the comp Kent Lundvall gave me a o-training of an area just north of stockholm. It looked like a fun training which I'm hoping to do in the beginning of next week.

Running - soft ground warm up/down 20:00 [2]

Orienteering tempo 1:19:49 [3] *** 15.0 km (5:19 / km)
ahr:150 max:176 spiked:22/23c slept:11.0 weight:73kg shoes: NB

Went to Ekdalen for some middle distance training. I decided to do the whole training without compass, which made it a lot harder! Started the first middle course (about 4) with a lower running pace (hr 140). After 3 min rest I took the 2nd middle course (about 4km) with a higher pace (hr 165).

Not much of a warm up before. But I did a serious, and long, warm down.

Running - soft ground long 1:24:52 [3] 20.0 km (4:15 / km)
ahr:138 max:160 shoes: Walsh trainer

Orienteering race 40:00 [4] *** 6.5 km (6:09 / km)
ahr:178 max:196 spiked:10/11c shoes: NB

Running - soft ground warm up/down 30:00 [3]
shoes: NB

Orienteering race 43:08 [4] *** 6.2 km (6:57 / km)
spiked:10/13c shoes: NB

Running - soft ground warm up/down 35:00 [3] 4.0 km (8:45 / km)
shoes: NB