Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 31 days ending Dec 31, 2008:

activity

time

miles

XC Skiing Classic

20:42:23

145.21

233.69

1610

Running - soft ground

13:40:13

95.07

(8:38)

152.99

(5:22)

Alt. training

3:45:00

Orienteering

2:43:50

16.16

(10:08)

26.0

(6:18)

8 /

100%

Strength

1:58:00

plyometrics and running drills

14:40

Total

43:04:06

256.43

412.68

1610

8 /

100%

averages - sleep:8

4:01

0:00

» now

Sunday Dec 28, 2008 #

XC Skiing Classic long (Classic) 3:01:00 [3] 45.0 km (4:01 / km)

Skiing from Evertsberg to Hemus (Mora) on the vasaloppet tracks with David Holmström.

XC Skiing Classic (skate) 1:00:00 [3] 15.0 km (4:00 / km)

Skiing around at Hemus ski-stadium.

Saturday Dec 27, 2008 #

XC Skiing Classic long (skate) 2:14:00 [3] 33.22 km (4:02 / km) +787m 3:36 / km
ahr:149 max:180 slept:8.0

Skiing with David Holmström at the vasaloppet tracks. Between Evertsberg and Risberg.

XC Skiing Classic (skate) 1:04:00 [3] 15.4 km (4:09 / km)
ahr:137 max:173

Skiing in Mora.

Friday Dec 26, 2008 #

XC Skiing Classic intervals (Skate) 1:24:00 [5] 21.0 km (4:00 / km)

Intervals in grönklitt. 6x3min + 1x3,5 min. Long warm up and warm down.

XC Skiing Classic (Classic) 1:06:00 [3] 15.4 km (4:17 / km)
ahr:127 max:162

Skiing at in the vasaloppet tracks between Mora and Eldris with David Holmström.

Thursday Dec 25, 2008 #

XC Skiing Classic long (skate) 58:49 [3] 16.23 km (3:37 / km) +253m 3:22 / km
ahr:151 max:180

Skiing in Mora.

Orienteering tempo 40:50 [4] *** 5.5 km (7:25 / km)
ahr:162 max:185 spiked:8/8c shoes: VJ Intergrator

Middle-o in Bonäs, Mora. Alot of snow in the forest.

Wednesday Dec 24, 2008 #

XC Skiing Classic hills (skate) 1:25:44 [4] 23.0 km (3:44 / km) +570m 3:19 / km
ahr:150 max:181

Skiing in grönklitt.

Tuesday Dec 23, 2008 #

Running - soft ground long 1:32:00 [3] ** 14.0 km (6:34 / km)
shoes: VJ Intergrator

Long line-o in Mora.

Long distance race. A good race technicaly exept one control, which i miss punched! I thought that it was the same control as I had yesterday so I stoped reading the map. It turned out to be the wrong one, 15m from the one i was supposted to take.

C • Where are you? 3

XC Skiing Classic warm up/down 15:00 [2]

Short warm down. Was to tired.

Saturday Dec 20, 2008 #

XC Skiing Classic race 15:50 [4] 4.0 mi (3:58 / mi)

XC Skiing Classic race 55:00 [4] 7.0 km (7:51 / km)

XC Skiing Classic warm up/down 45:00 [2]

Friday Dec 19, 2008 #

XC Skiing Classic race 40:00 [4] 7.0 km (5:43 / km)

Night-O sprint relay.

XC Skiing Classic long 1:47:00 [4] 16.0 km (6:41 / km)

Ski-O training. First a line-O then intervals (3x10 min), a sprint (about 20 min) and ending with some more line-o.

XC Skiing Classic warm up/down 30:00 [3]

Thursday Dec 18, 2008 #

XC Skiing Classic tempo 1:15:00 [3] 13.0 km (5:46 / km)

Night ski-o training. I did two courses.

Wednesday Dec 17, 2008 #

Note

You never know what you will find in the forest!

Tuesday Dec 16, 2008 #

Running - soft ground long 1:18:00 [4] 11.5 km (6:47 / km)
shoes: VJ Intergrator

Tisdagsbana E.

Monday Dec 15, 2008 #

Alt. training long 50:00 [3]

Strength at SATS (health center).

Strength 28:00 [3]

Friday Dec 12, 2008 #

Running - soft ground intervals 1:45:18 [4] 20.0 km (5:16 / km)

Intervals with my track and field club, Rånäs 4H, at the indoor track in Bosön, Stockholm. After a long warm up we did 4x600m and 3x400m. I felt tired since yesterdays training, so I was surprised that I could keep up with the other guys.

Ending the training with a long warm down, some strenght and running drills.

Times 600m:
1,45,34
1,48,22that
1,47,22
1,47,57

Times 400m:
1,10,75
1,08,40down
1,04,93

Thursday Dec 11, 2008 #

Alt. training 1:25:00 [2]

Strength at SATS (health center). I sat mostly on the stationary bike.

Running - soft ground intervals 1:18:54 [4] 18.0 km (4:23 / km)
shoes: Asics ds trainer

Hill intervals at the castle in Uppsala. The meaning was to do 5-8 intervals, each one 5 seconds faster then the previous. We started at 2,03 on the 450m long hill. I run untill I felt that I couldn't do the next one faster. 6 intervals for me, ending at 1,44 on the last one, just 1sec faster thenthe previous one. Good training!

Strength 45:00 [2]

Strength with Linné after the intervals.

Tuesday Dec 9, 2008 #

Running - soft ground long 1:49:00 [4] 17.3 km (6:18 / km)
ahr:165 max:191 shoes: Asics Gel-kayano

Tisdagsbana D.

Alt. training 30:00 [2]

badminton with some guys in my class.

Monday Dec 8, 2008 #

Running - soft ground long 51:31 [2] 10.0 mi (5:09 / mi)
ahr:142 max:186 shoes: Asics Gel-kayano

Running on roads.

plyometrics and running drills 14:40 [3]
shoes: Asics Gel-kayano

Running drills and plyometrics.

Sunday Dec 7, 2008 #

Orienteering long 2:03:00 [3] 20.5 km (6:00 / km)
shoes: Walsh trainer

Long-O training with OK Linné.
Three parts:
1, Mix of long orienteering with some routechoises and line-o.
2, Middle-O course with (almost) only contours.
3, The same as part one, back to the club house.

Saturday Dec 6, 2008 #

Running - soft ground race 18:30 [4] 5.1 km (3:38 / km)
shoes: Broo´ks mach 9

Bore Cup 1, running comp. I'd run just one of the two laps because I chose the wrong pair of shoes. The roads, on which the comp where held, were very icy and slippery. And my racing flats was far from the best shoe choise.

Running - soft ground warm up/down 50:00 [2] 10.0 km (5:00 / km)
shoes: Adidas Supernova cushion

Thursday Dec 4, 2008 #

Running - soft ground tempo 32:00 [4] 9.0 km (3:33 / km)
shoes: fastswich2

Steady state with Linné.

Running - soft ground warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: fastswich2

Strength 45:00 [3]

Tuesday Dec 2, 2008 #

Running - soft ground long 1:45:00 [3] 13.0 km (8:05 / km)
shoes: Walsh trainer

Premiären. Sprained my right ankle on the last part of the course. I've heard that your shouldn't train within 48h after such an accident.....

hm, I guess that I can rest today.

Map: http://www.matstroeng.se/oklinne/premiaren_2009/pr...

C • face 3

Monday Dec 1, 2008 #

Running - soft ground long 1:00:00 [3] 12.0 km (5:00 / km)
ahr:135 max:164 shoes: Asics ds trainer

Easy running from KG.

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