Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OLofsson

In the 7 days ending Feb 3, 2008:

activity	#	time	miles		km		+m
Orienteering	3	3:02:00	15.72	(11:35)	25.3	(7:12)	495
Roller skiing	1	3:00:00	25.48	(7:04)	41.0	(4:23)
Strength	2	1:25:00
Running	2	1:00:00	6.84	(8:47)	11.0	(5:27)
Spinning	1	1:00:00
Cycling	1	40:00	9.94	(4:01)	16.0	(2:30)
Total	6	10:07:00	57.97		93.3		495

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Sunday Feb 3, 2008 #

Orienteering long 1:39:00 [4] 13.3 km (7:27 / km)

An old course that was training for long-SM 2007. It had one nice long leg at 2,9 km which I ran really well. I did make two small mistakes, 20 + 30 sek. Otherwise perfect orienteering. Nice weather too, the first spring day? :D

Cycling 40:00 [2] 16.0 km (2:30 / km)

Saturday Feb 2, 2008 #

Roller skiing long 3:00:00 [3] 41.0 km (4:23 / km)
ahr:152 max:169

Nice distance on roller skis. The weather was really nice, and my technique worked pretty well.

Friday Feb 1, 2008 #

Note
(rest day)

Thursday Jan 31, 2008 #

Orienteering race 20:00 [4] 3.0 km (6:40 / km)

Night-cup. Hit the knee in a stone after 2 km and I couldn't run nomore. Very frustrating :-(

Wednesday Jan 30, 2008 #

Spinning intervals 30:00 [5]
ahr:160 max:173

30/15-intervals. Had some problems with the bike, but after 13 min I changed to a better, which made ti much easier to get the pulse up. The last 17 min I had 167 (86 % of maxHR) in average, and 2 min over 88 %. This 2 minutes was 23 min on monday at the running intervals. So there's a difference... An ok session anyway.

Spinning warm up/down 30:00 [3]

Strength 45:00 [1]

Tuesday Jan 29, 2008 #

Orienteering long (hill-distance) 1:03:00 [4] 9.0 km (7:00 / km) +495m 5:29 / km

"Backdistans" at Norra Ryssberget. Felt really good today physically. Could push really hard in the uphills. I long for the competion start in March :-)

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Monday Jan 28, 2008 #

Running intervals 30:00 [5] 5.0 km (6:00 / km)
ahr:175 max:170

15/15-intervals. Felt good today, had 23 min over 88 % of MaxHR. Not used to running that fast, the muscles are going to be really sore tomorrow. Nice session!

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Strength 40:00 [1]

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