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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Cycling - MTB11 18:05:00 99.42 160.0
  Orienteering12 7:39:08 35.54 57.229 /31c93%
  Cycling - Road4 4:50:00 49.71 80.0
  Running - hard ground4 3:25:00
  Running - soft ground4 2:40:00 7.46 12.0
  Total34 36:39:08 192.13 309.229 /31c93%
averages - sleep:6.3

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Tuesday May 24, 2011 #

Note
(sick)

Woke up with a cold. Hopefully it's just one of those short 2-3days colds.

Monday May 23, 2011 #

8 AM

Cycling - Road long 1:20:00 [3] 40.0 km (30.0 kph)

To uni from Almunge. Door to door about 40k. Against the wind.
3 PM

Cycling - Road long 1:00:00 [3] 40.0 km (40.0 kph)

Much faster on the way home.

Sunday May 22, 2011 #

8 PM

Cycling - MTB long 1:10:00 [3]
shoes: Diadora xc 2

Saturday May 21, 2011 #

Running - soft ground warm up/down 40:00 [1]
shoes: Icebug Spirit OLX

11 AM

Orienteering race 25:03 [4] **** 4.3 km (5:50 / km)
spiked:17/19c shoes: Icebug Spirit OLX

Two middle distance competitions in one day. First one went alright for me, except for a bigger mistake on the second control. The orienteering was intense and togheter with the good runability made the race quite hard.

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

Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
4 PM

Orienteering race 31:30 [4] 4.8 km (6:34 / km)
slept:5.0 shoes: Icebug Spirit OLX

2nd race went really bad. Couldn't find a good flow and missed a lot.

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

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

Running - hard ground warm up/down 45:00 [1]
shoes: Icebug Spirit OLX

Long warm up so that the legs would "wake up" after the first race.

Friday May 20, 2011 #

Cycling - MTB long 1:45:00 [2]
shoes: Diadora xc 2

Easy.

Thursday May 19, 2011 #

Running - hard ground warm up/down 45:00 [2]
shoes: Broo´ks mach 9

7 PM

Orienteering race 16:46 [4] 3.3 km (5:05 / km)
shoes: Broo´ks mach 9

District champs in sprint. Messed up totaly to on one control. Started really good and was in 2nd place at the fourth control, just 5 sec behind. Then I totaly fucked up to the 5th where I lost 50sec and probably a top 3 spot. I didn't look at my compass and ended up running almost parallel to the path and was almost all the way to nr 6 before I realised my mistake and had to turn back.

I was running pretty good after the mistake. Only bad thing was my route choice to the 14th which cost me about 15 sec. I was crazy tired in the end.

After looking at the splits I'm pretty pleased, since I can see that I'm not just doing good times in the beginning. I persistently doing good times during the whole course which tells me that my running shape is getting better. I'll be focusing my training on mountain bike for about one more month before switching to regular orienteering for a while. Hopefully I'll be in good shape til O-ringen.

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

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

Wednesday May 18, 2011 #

7 PM

Running - hard ground 45:00 [3]
shoes: Broo´ks mach 9

8 PM

Orienteering race 17:46 [4] 3.3 km (5:23 / km)
shoes: Broo´ks mach 9

2nd stage of Stockholm City Cup, this time in Rissne north west of town. Better race today then last week but still far from good. After a solid beginning I made a stupid mistake going to third where I went in between the wrong two buildnings and had to go around one of them to get to the control. I had Matthias Müller (who started 15sec behind me) following me, making the same mistake. Was able to stay on his tail for a couple of controls after that before he left me in the dust going downhill to nr 8. Was struggling with the pace after that (I've notised that I can only keep the pace I want for about 10min, probably because of a combination of pollen allergy and a lack of asphalt running). Lost a lot of time on a bad route choice to nr 15 on the last loop. Also, I was really tired at that point.

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

Tuesday May 17, 2011 #

7 PM

Cycling - MTB long 1:58:00 [2]
shoes: Diadora xc 2

Monday May 16, 2011 #

8 PM

Running - soft ground 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics ds trainer

Saturday May 14, 2011 #

Running - soft ground warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Intergrator

12 PM

Orienteering race 31:13 [4] 5.5 km (5:41 / km)
shoes: VJ Intergrator

Drove up to Valbo for a middle distance competition, Valbos Nationella. I wasn't really expecting to do a good result since I've been training kind of hard lately and my legs didn't didn't feel very good. The race took place at Mackmyra Bruk just west of Valbo and the terrain was flat and tricky (not like Lunsen tho, it was way greener). I did three "bigger" mistakes during the race, about 40 sec each: first at the 3rd controle where I went to far north and had to turn back to get the control. Second mistake was at the 8th controle where I stopped to early and the last one was at the 12th where I (again) stopped to early. All of these controls where well hidden and I think part of the reason that I missed was because I expected them to be more visible.

Ended up in 18th place: http://obasen.nu/winsplits/online/sv/default.asp?p...
4 PM

Cycling - MTB long 1:30:00 [3] 25.0 km (16.7 kph)
shoes: Diadora xc 2

Went out for an easy spinn on the bike with Pärten, in Sandviken, about 2h after the comp. Legs felt kind of sore and Pärten was pushing semi-hard (he started the o-comp almost 2h before me so he'd more time to rest).

Friday May 13, 2011 #

Cycling - MTB long 1:00:00 [2]
shoes: Diadora xc 2

8 PM

Cycling - MTB long 1:00:00 [3]
shoes: Diadora xc 2

Thursday May 12, 2011 #

1 PM

Cycling - MTB long 1:00:00 [2]
shoes: Diadora xc 2

Easy ride on the new bike that's finally finished (or almost. I still don't have the adaptor for the front brake so I'm currently only have a rear brake). Gonna try to post a picture of it later.
6 PM

Orienteering race 34:36 [4] 5.5 km (6:17 / km)
shoes: VJ Intergrator

Did the H21E course from Roslagshelg. Now with emit timing. My time would have been enough for a 4th place in the race, which I consider as pretty solid since my legs didn't exactly feel great today. Did two mistakes, maybe around 1 min in total. The first one was going in to nr 5 where I went to far to the left and had to turn back to get the controle. The other one was on my way to nr 7 where I again was to far to the left and had to turn back to avoid the green area.


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

Wednesday May 11, 2011 #

7 PM

Running - hard ground warm up/down 1:10:00 [2]

8 PM

Orienteering race 16:14 [4] 3.0 km (5:25 / km)
slept:7.5 shoes: Broo´ks mach 9

Stockholm City Cup in Gamla stan. Simply a bad race for me. Did two stupid mistakes and took one really bad routechoice, totaly around 1,5min! Way to much for a sprint. District champs in sprint will take place next week so maybe I should do some sprint training?

Maps: http://www.stockholmcitycup.se/?Page=495&Fullsize=...

http://www.stockholmcitycup.se/?Page=495&Fullsize=...

Tuesday May 10, 2011 #

Cycling - MTB long 2:16:00 [3] 55.0 km (24.3 kph)

Monday May 9, 2011 #

Cycling - MTB long 1:16:00 [2]

Easy riding on technical single track.

Sunday May 8, 2011 #

Cycling - MTB long 3:05:00 [3] 80.0 km (25.9 kph)

From Almunge to Lunsen, Uppsala and then home.
9 AM

Orienteering 45:00 [2] 4.5 km (10:00 / km)

Another test run just before the middle distance was about to start.

Saturday May 7, 2011 #

9 AM

Orienteering long 46:00 [3] 5.5 km (8:22 / km)
shoes: VJ Supra Spike

A last check of the controles just before the comp was about to start.
2 PM

Orienteering long 1:20:00 [2]
shoes: VJ Supra Spike

Taking in, hanging out and moving controles til the middle distance.

Friday May 6, 2011 #

8 PM

Cycling - Road intervals (Spinning bike) 1:20:00 [5]

Killer session. 10x3min with 2min easy pedaling in between.

Thursday May 5, 2011 #

6 PM

Orienteering tempo 35:00 [4] 5.5 km (6:22 / km)
shoes: Inov8 x-talon 212

Test run for the middle distance of Roslagshelg. The H21E course this time. Solid run tho I think the winner time will be as good as 30min.
7 PM

Running - soft ground long 45:00 [2]

Wednesday May 4, 2011 #

5 PM

Cycling - MTB long (Orienteering) 2:05:00 [3]

Went out on the new Hittaut map and tried to take as many "checkpoints" as possible. Got 33 out of 60 (or acctually I took 35 but two off them where gone so I'll have to return later to get the codes. Think I'll try to take the rest of them on friday.

Tuesday May 3, 2011 #

8 PM

Orienteering long 1:20:00 [3] **** 12.0 km (6:40 / km)
spiked:12/12c shoes: Dirt-Dog

Test run of the D21E course for Roslagshelg. Solid run without mistake (Not really that surprisning since I'm the course setter). Body felt a lot better then it did last weekend. But it had been raining the whole day so there wheren't as much pollen in the air.

Monday May 2, 2011 #

9 PM

Cycling - Road intervals (Spinning bike) 1:10:00 [5]

I decided to train indoors because of my reaction to pollen last night at 10mila. So I did an interval session on the spinning bike. 2x3min, 2x4min, 2x3min. All with 2min easy pedaling in between.

Legs felt kind of sore from the running but after a long warm up (30min) they where fit for fight. Body responded good to the intervals, hugh difference compared to 10mila.

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