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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Sep 13, 2009:

activity # timemileskm+m
  Orienteering5 4:38:07 30.57(9:06) 49.2(5:39) 630
  Running2 49:41 6.21(8:00) 10.0(4:58)
  Intervals1 20:00 3.79(5:17) 6.1(3:17)
  Total6 5:47:48 40.58(8:34) 65.3(5:20) 630

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Sunday Sep 13, 2009 #

Event: SM Stafett
 

Orienteering race 1:30:50 intensity: (25:20 @2) + (1:05:30 @5) ***** 17.2 km (5:17 / km) +350m 4:48 / km
shoes: VJ Supra (II)

SM-relay. Run the first leg in our first team. Felt great today and took the start easy, small misstake on the first control then I was in the front again and pushed real hard. Was running with a gap of about 5-10s to rest of the guys during the first part, towards the passing at the arena there was a longer leg and I finally started to loose all the other guys, then just like yesterday I made a really stupid misstake on a easy control and lost 2.5min. Stressed the rest of the course (~2km) and made some smaller misstakes, changed over 2min behind the leader. Not good!. The rest of the team didn't run perfect either and we finished in a not so good 11th place.

map maybe later (when I get hold of it)

Saturday Sep 12, 2009 #

Orienteering race 1:10:15 intensity: (30:00 @2) + (40:15 @5) ***** 11.6 km (6:03 / km)
shoes: VJ Supra (II)

SM-middle final. Disaster, started good and the legs were feeling much better today. A small misstake in the green at the third control, still quite ok but the a huge misstake at #10 in another green area, that was that day. shit!

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

Friday Sep 11, 2009 #

Event: SM Medeldistans
 

Orienteering race 45:26 intensity: (14:15 @2) + (31:11 @5) ***** 8.8 km (5:10 / km) +130m 4:48 / km
shoes: VJ Supra (II)

SM-middle qualification. Good race technically but maybe not full speed. Safe qualification with 21s.

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

Running warm up/down 17:01 [2] 3.5 km (4:52 / km)
shoes: Speedcross 2

Longer cool down with millinger on a road.

Thursday Sep 10, 2009 #

Orienteering 35:00 intensity: (24:20 @2) + (10:40 @3) **** 5.8 km (6:02 / km) +150m 5:21 / km
shoes: Speedcross 2

Model event at SOK Viljan's clubhouse just next to the competition terrain. Lovely terrain.

Wednesday Sep 9, 2009 #

Orienteering 36:36 intensity: (17:00 @2) + (19:36 @4) ***** 5.8 km (6:19 / km)
shoes: Jalas Black

Training in Lunsen to get the right technique in the start of the race for the races in the weekend. Two nice loops made by Stenström. Ok orienteering but not so good feeling the legs(as usual after a rest day)

Monday Sep 7, 2009 #

Running warm up/down 32:40 [2] 6.5 km (5:02 / km)
shoes: NB 904

Intervals 20:00 [4] 6.1 km (3:17 / km)
shoes: NB 904

Had planned to do some orienteering today also, but felt that it was not going to be any focus and I got the results I wanted during the weekend so did some intervals in Stadsskogen instead. 5*4min.

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