Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 31 days ending May 31, 2009:

	activity	#	time	miles	km	+m
	Running - soft ground	23	15:49:30	87.85	141.38	522
	Orienteering	20	13:32:48	90.72	146.0		79 /	100c	79%
	Cycling - MTB	3	4:19:00	28.43	45.75
	Cycling - Road	4	3:58:00
	Alt. training	1	30:00
	Total	26	38:09:18	206.99	333.13	522	79 /	100c	79%
averages - sleep:8.4

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Sunday May 31, 2009 #

Orienteering race 1:33:38 [4] 13.3 km (7:02 / km)
shoes: Nike Zoom Forever XC

Rehns BK, long distance. Very hot today (29C) and I had a lot of problems bacause of it.

Running - soft ground warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike Zoom Forever XC

Running - soft ground 26:00 [3] 5.0 km (5:12 / km)
shoes: Brooks Racer ST

Easy evening run.

Saturday May 30, 2009 #

Orienteering race 36:00 [4] 6.1 km (5:54 / km)
shoes: Nike Zoom Forever XC

http://obasen.nu/winsplits/online/sv/default.asp?p...

Running - soft ground warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Zoom Forever XC

Running - soft ground long 46:00 [3] 10.0 km (4:36 / km)
shoes: Brooks Racer ST

Friday May 29, 2009 #

Running - soft ground long 1:00:00 [3] 8.0 mi (7:30 / mi)
ahr:150 max:172 slept:10.0 shoes: Brooks Racer ST

Running on roads in Norrtälje.

Note

There's a final at stage 3 for those in top 10 (after two comps) at Stockholm City Cup. I was in 11th place, and got a spot for the final as a reserve.

Results after stage 2: http://www.stockholmcitycup.a.se/2009/totala/E1+E2...

The final is next wednesday.

Thursday May 28, 2009 #

Orienteering race 16:10 [4] 2.7 km (5:59 / km)
slept:10.0 shoes: Inov8 x-talon 212

Club champs in sprint.

Running - soft ground warm up/down 30:00 [2]
shoes: Inov8 x-talon 212

Wednesday May 27, 2009 #

Running - soft ground warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics ds trainer

Orienteering race 15:49 [4] *** 3.0 km (5:16 / km)
spiked:14/16c slept:9.0 shoes: Nike Zoom Forever XC

Stockholm City Cup stage 2. Overall a good race without larger mistakes. I tried to be a step a head all the time instead of a step after as I was yesterday, which worked out well. I did two mistakes though, one 10 sek to control number 9 and one 15 sek (because of my route choise) to number 10.

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

Tuesday May 26, 2009 #

Orienteering race 15:52 [4] 3.0 km (5:17 / km)
shoes: Nike Zoom Forever XC

Sprint-DM

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

Running - soft ground warm up/down 30:00 [2]
shoes: Nike Zoom Forever XC

Monday May 25, 2009 #

Running - soft ground long 33:00 [2] 6.0 km (5:30 / km)
shoes: Asics ds trainer

Easy evening jog after working the whole day.

Sunday May 24, 2009 #

Orienteering race 46:00 [3] 6.3 km (7:18 / km)
shoes: VJ Supra Spike

Open course at MYC relay (since we didn't have a team). I jogged the course, and didn't really fokus on the orienteering today.

Cycling - MTB long 1:30:00 [3] 20.0 km (13.3 kph)

MTB in Lunsen.

Saturday May 23, 2009 #

Orienteering race 44:00 [4] 6.0 km (7:20 / km)
shoes: Inov8 x-talon 212

MYC middle. BAD! Made an 8 min mistake to the 2nd control.

Cycling - MTB long 1:48:00 [3]

Mtb back from the competition.

Running - soft ground warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 x-talon 212

Friday May 22, 2009 #

Cycling - MTB long 1:01:00 [3] 16.0 mi (15.7 mph)

Running - soft ground warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Broo´ks mach 9

Orienteering race 15:46 [4] *** 31.0 km (31 / km)
spiked:15/17c slept:10.0 shoes: Broo´ks mach 9

MYC-Sprint. I felt slow during the whole race and made a couple of stupid rutechoises. And one of my shoes fell of (!) while crossing a wet area, which might cost me 15-20 sek.

Maybe 1-1,3 min totaly in mistakes.

Thursday May 21, 2009 #

Orienteering race 1:20:00 [3] 10.0 km (8:00 / km)
shoes: Inov8 x-talon 212

MYC-Long. Body felt like shit, so i decided early to just take it as training. Didn't run the whole course.

Running - soft ground warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 x-talon 212

Tuesday May 19, 2009 #

Orienteering intervals 45:00 [4] 10.0 km (4:30 / km)
ahr:170 max:186 shoes: Broo´ks mach 9

Sprint intervals with Länna IF, 3*3 km. I had a pretty good flow orienteering but my legs felt tired, even though I've been resting for two days.

The reason for the rest is that I'm going to compete a lot in the next couple of days. This is the plan:

thu: IFK Mora - long distance
fri: IFK Mora - Sprint
sat: IFK Mora - middle
sun: IFK Mora - relay (or an open course)
mon: regular training
tue: District champs sprint
wed: Stockholm city cup sprint
thu: club champs sprint
fri: regular training
sat: Rehns BK - long
sun: Rehns BK middle

And I plan to do some trainings as well the days i'm running the sprint comps.

Running - soft ground warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Broo´ks mach 9

Short warm up and some easy jog between the intervals.

Saturday May 16, 2009 #

Orienteering race 30:19 [4] *** 4.6 km (6:35 / km)
spiked:13/17c slept:6.0 shoes: VJ Supra Spike

Säterträffen, middle distance. I ended up doing two big mistakes, to the 5th control and the 9th and a couple of smaller 10-15 sek mistakes. Totaly maybe 2min.

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

Orienteering race 17:11 [4] *** 3.5 km (4:55 / km)
spiked:13/15c shoes: Inov8 x-talon 212

Forest sprint with chasing start based on the results on the middle. Started as nr 17, with Martin Hederskog only 5 sek ahead of me. Chose to run hard from the start to catch Martin, which I did only halfway to the first control. We where running together and soon caught Karl Tiselius and Mikael Östlund who started about 45 and 50 sek ahead of us.

We where about to caught Johan Hamelius as well but instead ended up taking a bad route choise to the 10th control and losing 30 sek.

Karl and I felt stronger in the uphill running then the others, and we managed to get a small gap to control 13. But again we messed up taking a bad route choise and fell down to the very end of our group with only one control left on the course. Pushed as hard as I could and passed the other runners and punched the last control as the first guy of our group. But I cost me to much to advance to first place so I couldn't do anything when Martin passed me with 4 m to go.

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

Running - soft ground warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Broo´ks mach 9

Thursday May 14, 2009 #

Running - soft ground long 35:24 [4] 6.0 km (5:54 / km)
shoes: fastswich2

Easy run to Länna to get the car from my fathers work.

Orienteering intervals 25:00 [4] 7.0 km (3:34 / km)
ahr:181 max:193 shoes: fastswich2

Map: http://www.jantroeng.se/ol/090514_engelska_parken....

Running - soft ground warm up/down 1:05:00 [2] *** 7.0 km (9:17 / km)
ahr:150 max:180 slept:8.0 shoes: fastswich2

Training with Linné, Sprint-relay at engelska parken. Teamed up with Mandus again since that worked out pretty good last time (we finished 2nd then).

The training consisted of a 300m loop of running followed by a sprint loop, then a change over to your team mate. In total there where 6 loops.

Wednesday May 13, 2009 #

Orienteering race 17:12 [4]
shoes: NB

Stockholm City Cup at Hagaparken. I had a late starttime and when I was about to start they where out of control defenitions, so I had to run without one. I didn't bother me so much though, but it forced me to me more careful with my orienteering to make sure I didn't mispunch.

17th place:
http://www.stockholmcitycup.a.se/2009/etapp1/resul...

Map:

Running - soft ground warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: fastswich2

Tuesday May 12, 2009 #

Orienteering long 58:27 [3]
shoes: VJ Supra Spike

Point-o with OK Linné. Team with Mandus Ridefelt.

Monday May 11, 2009 #

Running - soft ground 30:00 [2]
shoes: Asics ds trainer

morning run.

Orienteering tempo 33:00 [4] 7.0 km (4:43 / km)
ahr:167 max:184 shoes: fastswich2

2x sprint-o (about 3,5km long) in Länna.

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running - soft ground warm up/down 15:00 [2]
shoes: fastswich2

Sunday May 10, 2009 #

Orienteering race 51:00 [4] ***** 6.0 km (8:30 / km)
spiked:13/21c slept:5.5 shoes: Inov8 x-talon 212

H21E2 at elitserien. Middle distance.

Started easy and safe and got the first control ok. After that everything went wrong, I missed about 10 min totaly on 8(!) controls, all in the ring and most of it because I did'nt spot the controls once I was at the right place.

I guess it gives some indications of what I need to train....

Running - soft ground warm up/down 30:00 [2] 3.0 km (10:00 / km)

Saturday May 9, 2009 #

Running - soft ground long 1:46:06 [2] 17.0 km (6:14 / km) +522m 5:25 / km
ahr:141 max:163 slept:10.0 shoes: Inov8 x-talon 212

First half in the forest and second half on roads and paths.

Friday May 8, 2009 #

Cycling - Road 24:00 [3]
slept:9.0

Quite easy biking. Just to use the legs a little bit.

Thursday May 7, 2009 #

Orienteering tempo 14:41 [4] 3.0 km (4:54 / km)
slept:8.0 shoes: Broo´ks mach 9

Sprint training at Ultuna.

Running - soft ground warm up/down 15:00 [2]
shoes: Broo´ks mach 9

Orienteering 39:00 [4] 5.7 km (6:51 / km)
shoes: VJ Supra Spike

Contour-O in Vänge (east of Uppsala). I had a great flow the first part of the course but messed it up on the 2nd part.

Wednesday May 6, 2009 #

Running - soft ground 1:03:00 [3] 10.0 km (6:18 / km)
shoes: Walsh trainer

Running in the forest, a little bit harder then I was planning.

Cycling - Road tempo 1:00:00 [4]

"Hill" training at my stationary bike at home. Was watching stage 20 from last years Giro d'italia (a hilly stage) during the training as motivation.

Tuesday May 5, 2009 #

Orienteering tempo 35:56 [4] 7.5 km (4:47 / km)
spiked:11/14c shoes: Broo´ks mach 9

Sprint-o "intervals" with cross country running in between. Started with a big mistake to the first control, was running toward nr 11. After that 2,5 min mistake I did an ok race.

http://www.elinochbjorn.se/lelle/upload/Sprint_med...

Running - soft ground warm up/down 20:00 [2] 4.0 km (5:00 / km)

Alt. training 30:00 [3]

Swimming at centralbadet.

Monday May 4, 2009 #

Cycling - Road tempo 31:00 [4]

Cross training. Cycling followed by running (road) at quite high pace.

Running - soft ground tempo 30:00 [4] 7.5 km (4:00 / km)
shoes: Broo´ks mach 9

Sunday May 3, 2009 #

Orienteering race 35:47 [4] ***** 5.0 km (7:09 / km)
slept:7.0 shoes: Inov8 x-talon 212

Roslagshelg middle. I had a good flow during the first 2/3s of the course but destroyed it all in the end by missing around 4 min on that last 1/3.

Running - soft ground warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 x-talon 212

Cycling - Road long 2:03:00 [3]

Road biking with David after the comp.

Note

My knee is fine now. But instead i twisted my ankle during todays race, so I guess I'll be doing some road running and some more biking instead of orienteering next week.

Saturday May 2, 2009 #

Orienteering race 47:00 [4] 5.3 km (8:52 / km)
shoes: Inov8 x-talon 212

Dalaporten middle comp. Died after 10-15 min of running (!). I think I might be pollen allergic. It would explain why I've been so tired when training in the last couple of days, and why I don't seem to be able to be in shape during the spring.

Anyway, I was walking and running easy on the second part of the course.

Running - soft ground warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov8 x-talon 212

Running - soft ground tempo 25:00 [4] 6.0 km (4:10 / km)
shoes: Broo´ks mach 9

After taking some medicine for pollen allergics and went out on a 2nd training in the evening. Decided to push hard on this training to see if the medicine helped, and it did.

Was running on forest paths and dirt roads and taking every hill I knew about. And running felt good.

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