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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mood

In the 7 days ending Feb 3, 2008:

activity # timemileskm+m
  Running - soft ground4 2:58:15 23.36(7:38) 37.6(4:44)
  Orienteering3 2:35:00 11.18 18.043 /40c107%
  Alt. training1 2:00:00 9.32(12:52) 15.0(8:00)
  Cycling - Road1 1:52:00 24.85(13.3/h) 40.0(21.4/h)
  Strength1 1:00:00
  Total6 10:25:15 68.72 110.643 /40c107%
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Feb 3, 2008 #

Alt. training long 2:00:00 [2] 15.0 km (8:00 / km)
slept:9.5 shoes: Puma asfalt

Easy training today. Nordic walking in the forest.

Saturday Feb 2, 2008 #

Orienteering race 1:05:00 [4] *** 11.0 km (5:55 / km)
spiked:12/9c slept:8.0 shoes: adidas swoop

Nc-Sport Cup at Lurbo, Uppsala. I run most of the course together with Boris and Ola Hultin. With a couple of controls left on the course I was able to get away from them with another route choise. Unfortunetly I made a mistake at the last control (about 1min). 5th place for me.

Results: http://www.ifthor.se/orientering/arrangemang/nccup...

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

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

Warm up before the race and warm down after.

Thursday Jan 31, 2008 #

Running - soft ground race 28:15 [4] 7.6 km (3:43 / km)
slept:8.0 shoes: Puma nya

Running test (hilly) with IF Thor in Uppsala. I lot of ice on the streets so you needed to slow down a lot when running downhill. Legs felt really good today.

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

Warm up/ down before and after training.

Strength intervals 1:00:00 [3]

Strength after running with IF Thor. Was fokusing on traning the muscles in my back and my stomach.

Wednesday Jan 30, 2008 #

Running - soft ground long 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0 shoes: adidas swoop

Running in the forest near Almunge.

Tuesday Jan 29, 2008 #

Cycling - Road long 1:00:00 [3] 20.0 km (20.0 kph)
slept:8.0 shoes: OLWAY Tiger

Mtb towards an orienteering map.

Orienteering long 1:00:00 [2] ***** 7.0 km (8:34 / km)
spiked:6/6c shoes: OLWAY Tiger

Orienteering in typical Uppsala terrain. I was training long legs which is why my course only contained six controls. I had a nice "flow" in my orienteering and didn't miss anything.

Cycling - Road tempo 52:00 [3] 20.0 km (23.1 kph)
shoes: OLWAY Tiger

Mtb back home. Was very tired the last 20 min.

Monday Jan 28, 2008 #

Orienteering intervals 30:00 [4] *****
spiked:25/25c slept:7.0 shoes: Puma nya

Night-sprint in Almunge. A lot of controls on a map with the scale 1:1000!! = Intense orienteering. Was orienteering really good today and made no mistakes at all!

Map: http://www.trackback.se/uploads/m/mood/4710.jpg

Unfortunately my lamp went out after to of the three sprint courses. So I did my last interval on the lighted running track (3km). My time on the last interval was 10,10. I'm quite pleased with that time because the tracks was very icy.

Running - soft ground warm up/down 30:00 [3] 8.0 km (3:45 / km)
shoes: Puma nya

Warm up/down. Running to the sprintmap and easy running between the intervals.

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