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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tisteln

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Running6 3:42:00 23.55(9:26) 37.9(5:51)
  Cirkelträning2 2:00:00
  Orienteering2 1:09:00 5.47(12:37) 8.8(7:50)18 /19c94%
  Total6 6:51:00 29.02 46.718 /19c94%

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Sunday Jan 25, 2009 #

Running 1:04:00 [3] 12.5 km (5:07 / km)
shoes: Trainers 2008-2010

Run from the flat, past the ridschool, through Heden, along to Leksandbröd then back past Källan. Was snowing the whole way and snow on the road, pretty good for running, really nice scenery in the thick snow. Then in the afternoon watched the superstars hammer Sundsvall 10-0.

Saturday Jan 24, 2009 #

Note
(rest day)

Was snowing loads so didn't do the orienteering course I was going to, decided to rest today instead of Sunday.

Friday Jan 23, 2009 #

Orienteering 1:03:00 [4] *** 7.3 km (8:38 / km)
spiked:16/17c shoes: O-Shoes (Old)

Due to not running yesterday's course, decided to run an old relay course on Västanvik. The assembly was 200m from the flat, so very convenient. Wasn't going at race pace, but was pushing the whole way. A mistake on the route to 1 which just meant taking a different route choice, only bad for the snow. Mistake at 7 as the bridge was gone and a small one on the route to 12, apart from that was really good orienteering. First time on the east side of the map. Felt pretty strong. Was 16 mins down on the winning time for my course, 225-cy but wasn't in a race and there was a lot of snow, so would have been much closer. 62.38. Saw an Arctic Hare, get in!!

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: O-Shoes (Old)

Warm up and down to and from the flat for the orienteering.

Cirkelträning (Boat Club) 1:00:00 [3]
shoes: Trainers 2008-2010

Friday circuits, really good session, felt good and pushed hard. No music. Hour includes jog there and back etc.

Thursday Jan 22, 2009 #

Orienteering race 6:00 [5] *** 1.5 km (4:00 / km)
spiked:2/2c shoes: O-Shoes (Old)

Vintercupen 2 in Falun by OK Kåre, yet again my headtorch failed, after 2 controls this time. Should be it's last outing! Was going well and still in a pack, and the course looked good, so dissapointed not to race it all. Also the first leg was long and downhill, as the race started at the to of the Ski-jump hill so no where near the club hut. William Lind won.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: O-Shoes (Old)

Jog on a roundabout way back up to the hut, taking raods, and going very slowly.

Wednesday Jan 21, 2009 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: O-Shoes (Old)

Warm up from the flat to circuits with Rosalind.

Cirkelträning 1:00:00 [3]
shoes: Trainers 2008-2010

Usual circuits, but a huge turnout, 13 plus 3 kids. Felt fine but upper right leg on the side hurt again when leaning on it.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Trainers 2008-2010

Warm down back to the flat.

Tuesday Jan 20, 2009 #

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: O-Shoes (Old)

Warm up from Källan to the bottom of the hill from the Ride School with Rosalind, as we turned up slightly late so met the other 3 there.

Running intervals (Hill Reps) 15:00 [5] 3.5 km (4:17 / km)
shoes: O-Shoes (Old)

Hill reps, 10 x 90secs with the jog down as the recovery. Felt pretty good, ran in o-shoes as there had been quite a lot of snow, so could keep to the powdery snow for the downhill and the impact wasn't bad at all, so good choice. More than 300m but less than 400m so go for 350ish.

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: O-Shoes (Old)

The jogs down the hill.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: O-Shoes (Old)

Warm down back to Källan for shower and sauna.

Monday Jan 19, 2009 #

Running 35:00 [2] 5.4 km (6:29 / km)
shoes: Trainers 2008-2010

Easy jog from the flat into Leksand. Lovely running on fresh powdery snow. Stopped by the local drunk who didn't want to let me over the bridge without the spanish inquisition. Got past finally, ran along the strand past the arena and then to ica and co-op for some food, which took forever even although the place was empty. Then back. Felt pretty good, fresh, and leg muscles not hurting as much from the skiing as yesterday.

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