Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 31 days ending Oct 31, 2008:

activity

time

miles

Running - soft ground

11:10:49

70.0

112.66

Orienteering

10:02:01

57.6

(10:27)

92.7

(6:30)

40 /

44c

90%

Alt. training

2:10:00

18.64

(6:58)

30.0

(4:20)

Rollerskiing Classic

1:00:00

plyometrics and running drills

35:00

1.24

2.0

Strength

10:00

Total

25:07:50

147.49

237.36

40 /

44c

90%

averages - sleep:7.4

1:53

0:00

» now

Friday Oct 31, 2008 #

Running - soft ground 30:41 [2] 6.0 km (5:07 / km)
shoes: fastswich2

Easy running with David in Norrtälje.

Strength 10:00 [3]

Wednesday Oct 29, 2008 #

Running - soft ground race 36:38 [4] 10.0 km (3:40 / km)
shoes: Broo´ks mach 9

Club Championships in XC running. Tough course with a lot of hills. Finished as second, after Patrik, on 36,38.

Running - soft ground long 1:00:00 [2] 6.0 km (10:00 / km)
shoes: fastswich2

Tuesday Oct 28, 2008 #

Orienteering tempo 1:46:35 [4] 25.0 km (4:16 / km)
ahr:140 max:198 shoes: Walsh trainer

Training with OK Linné at Blodan and in Stadsskogen.

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

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

Totaly: http://www.oklinne.nu/documents/documents_open.php...

Monday Oct 27, 2008 #

Running - soft ground tempo 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Broo´ks mach 9

Running on paths in Stadsskogen, Uppsala.

Thursday Oct 23, 2008 #

Alt. training intervals 1:10:00 [5] 15.0 km (4:40 / km)
shoes: Nike zoom elite+ 4

Nordic walking and running intervals with Knutby IF (skiing club). 4 set: Three intervals nordic walking and one 3 min running interval.

Wednesday Oct 22, 2008 #

Running - soft ground long 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics ds trainer

Training with Patrik Carlsson. First easy running in the forest followed by plyometrics and running drills.

plyometrics and running drills 20:00 [4] 2.0 km (10:00 / km)
shoes: Asics ds trainer

Tuesday Oct 21, 2008 #

Alt. training intervals 1:00:00 [5] 15.0 km (4:00 / km)
shoes: Nike zoom elite+ 4

Nordic walking, intervals uphill at the local ski-slope.

Sunday Oct 19, 2008 #

Running - soft ground 47:00 [3]
shoes: Asics ds trainer

Running with Patrik and Linda in Knutby.

Saturday Oct 18, 2008 #

Running - soft ground warm up/down 45:00 [2]
shoes: Walsh Elite Racer

Orienteering race 35:58 [4] 5.5 km (6:32 / km)
shoes: Walsh Elite Racer

Halikko-Viesti first leg. Felt to tired today, didn't miss much but I had no power to run.

I think it's time for some resting so I will train less this week and the next.

Friday Oct 17, 2008 #

Note
slept:8.0

Going to Finland for Halikko-Viesti. I'll be running the first leg, hoping for some nice terrain!

Thursday Oct 16, 2008 #

Orienteering tempo 30:00 [3] 5.0 km (6:00 / km)
shoes: adidas swoop

Short night-O course in Almunge. My right shin splits hurt.

Wednesday Oct 15, 2008 #

Orienteering tempo 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Walsh trainer

O-training with OK Linné in Hammaskog west of Uppsala. Made some smaller mistakes but overall it felt good.

Monday Oct 13, 2008 #

Running - soft ground 28:00 [2] 5.0 km (5:36 / km)
shoes: Nike zoom elite+ 4

Easy running in the forest.

Running - soft ground intervals 35:00 [5] 10.0 km (3:30 / km)
shoes: Broo´ks mach 9

Intervals with my track and field club, Rånäs 4H, at Stadsskogen in Uppsala. We did 4 min intervals, 7 of them. My legs felt surprisingly good after the two comps I did this weekend and I was able to keep up with some really fast runners (under 15min on 5 km) so my coach was impressed.

Running - soft ground warm up/down 50:00 [3] 15.0 km (3:20 / km)
shoes: Broo´ks mach 9

Sunday Oct 12, 2008 #

Orienteering race 40:10 [4] *** 6.2 km (6:29 / km)
spiked:14/17c shoes: Nike Zoom Forever XC

25-Mannakorten (elitserie). I was running in H21E2. Running felt great today bur my orienteering wasn't very good. I wasn't focused enough and made two stupid mistakes, at control 4 and 5. I think that I lost about 2,5 min on these two controls. 22nd place.

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

Running - soft ground warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Nike Zoom Forever XC

Saturday Oct 11, 2008 #

Event: 25mannakavlen

Orienteering race 34:38 [4] **** 6.0 km (5:46 / km)
spiked:10/11c slept:7.0 shoes: Nike Zoom Forever XC

Running the 5th leg for Rehns BK at 25-Manna. Started bad with a 2 min mistake on the first control. After that mistake I was more focused and my orienteering was better. Still made some smaller mistakes though. I'm not really sure about my time, the results are not on winsplits yet.

Results http://www.obasen.nu/winsplits/online/sv/default.a... (Look for pär olofsson, thats my times)

Running - soft ground warm up/down 35:00 [1] 5.0 km (7:00 / km)
shoes: Nike Zoom Forever XC

Thursday Oct 9, 2008 #

Orienteering long 1:15:00 [3] 8.0 km (9:23 / km)
shoes: Walsh trainer

Night-O.

Wednesday Oct 8, 2008 #

Running - soft ground intervals 35:00 [5] 7.0 km (5:00 / km)

15x15 intervals on forest tracks.

Orienteering warm up/down (Night-O) 35:00 [2] *** 6.0 km (5:50 / km)
spiked:8/8c slept:6.0 shoes: Asics ds trainer

Easy warm up. Hanging out controls for a night training.

Tuesday Oct 7, 2008 #

Running - soft ground long 45:00 [3] 6.0 km (7:30 / km)
shoes: Asics Gel-kayano

Running in the forest. Followed by springiness.

plyometrics and running drills 15:00 [3]
shoes: Asics Gel-kayano

C • whats springiness? 5

Monday Oct 6, 2008 #

Orienteering long (Night-O) 1:30:00 [3] **** 12.0 km (7:30 / km)
spiked:8/8c slept:8.5 shoes: adidas swoop

Hanging out controls for a night training. I had removed all paths and roads from the map to make the training more technical.

Sunday Oct 5, 2008 #

Running - soft ground race 18:30 [4] 5.0 km (3:42 / km)
shoes: Nike Zoom Forever XC

John Brobergs Minne, cross country comp in Tierp. We did two laps on a 2,5 km course which was tough because there where a lot of climbing. Ended up in third place after Fredrik Swahn and Johan Lindberg.

Running - soft ground warm up/down 45:00 [2] 6.0 mi (7:30 / mi)
shoes: Asics ds trainer

Friday Oct 3, 2008 #

Rollerskiing Classic long 1:00:00 [3]

Thursday Oct 2, 2008 #

Orienteering race 1:04:40 [4] 7.0 km (9:14 / km)
shoes: Nike Zoom Forever XC

Training in Mora. Two 3,3 km courses.

Orienteering tempo 30:00 [4] 4.0 km (7:30 / km)
shoes: Asics ds trainer

Sprint training in Mora. About 10 min warm up.

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