Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tisteln

In the 7 days ending Apr 5, 2009:

activity

time

miles

Running

3:21:32

23.61

38.0

Orienteering

2:00:24

9.01

(13:22)

14.5

(8:18)

18 /

34c

52%

Cirkelträning

50:00

Total

6:11:56

32.62

52.5

18 /

34c

52%

1:17

0:00

» now

Sunday Apr 5, 2009 #

Running warm up/down 5:00 [1]
shoes: O-Shoes (Old)

Short warm up before Rånässtafetten. Running 5th leg for Leksands team 2.

Orienteering race (Rånässtafetten) 1:12:36 [5] *** 9.4 km (7:43 / km)
spiked:11/21c shoes: O-Shoes (Old)

Well it was better than yesterday. Felt a little better running, and only made small mistakes, though quite a lot of them. Wasn't orienteering well after the first 2 long legs until 10, then it was better. Route choices weren't very good, not reading map enough. Got a long way to go. Again wasn't passing any other runners, but was being passed. The time is not too bad for the distance for one of my first races in such a long time though, the only positive.Smacked my right shin off a treestump at 8 and it's swollen up beautifully! Results at http://www.ranasok.se/rstaf/2009/resultat.html

Saturday Apr 4, 2009 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: O-Shoes (Old)

Warm up to the start. Sunny but not too warm before the run, had nearly the 1st start. Area is Byttbol.

Orienteering race (Lännasprinten) 47:48 [4] *** 5.1 km (9:22 / km)
spiked:7/13c shoes: O-Shoes (Old)

Middle distance race near Uppsala. Got off to an ok start, but then the orienteering got worse, and my running was worse than that. Didn't feel 100%, not sure why but had an early start and journey. Some medium mistakes then a huge one, misssed out a control without realising so couldn't get the rest of the map to fit. Running and orienttering didn't feel good, but think i'm just in need of a rest. Results at http://lannaif.se/Sprinten2009/Strtider.html

Friday Apr 3, 2009 #

Running tempo 24:45 [4] 5.7 km (4:21 / km)
shoes: Trainers 2008-2010

Short hard run before breakfast, was planning on doing 35mins, but we were leaving earlier than I thought to go and watch chariot racing in Rättvik. Felt better than wednesday, but still not very fast.

Cirkelträning (Boat Club) 50:00 [3]
shoes: Trainers 2008-2010

The usual circuits, a shorter warm up and I wasn't able to push so hard, pretty knackered and ain't done any strength work for a couple of weeks, so can only put down 50mins.

Thursday Apr 2, 2009 #

Note
(rest day)

Rest day today. Whoop whoop!!

Wednesday Apr 1, 2009 #

Running tempo 53:07 [4] 12.0 km (4:26 / km)
shoes: Trainers 2008-2010

Ran the Styrsjöbo Häradsbygden loop, pushing hard. My legs were pretty tired, and it felt slow. Had a head wind from H-bygden to Källberget which slowed me down too. Can't complain too much though as have had a hard week. 32 secs down on pb. Can complain that I had to stop for a shit just before H-bygden even though i'd been twice already before running. Knee is still bothering me a bit, hhope the rest day does it some good!

C • Awww 1

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Trainers 2008-2010

Easy 5 min warm up and warm down around the houses.

Tuesday Mar 31, 2009 #

Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Trainers 2008-2010

Warm up from Källan through the houses to Edshult for intervals, A large group tonight.

Running intervals 13:20 [5] 4.5 km (2:58 / km)
shoes: Trainers 2008-2010

10 x 80sec on 30sec rest round the houses in Edshult. Pushing to try and keep Leif in sight, tough work. Guessing the distance.

Running intervals 13:20 [5] 2.5 km (5:20 / km)
shoes: Trainers 2008-2010

After a jog, then did 10x 80sec on 30 sec off, this time in snow. Was slower relative to people, twas tough work and kept slipping into own legs.

Running warm up/down 26:00 [2] 3.6 km (7:13 / km)
shoes: Trainers 2008-2010

11.30 recovery between the 2 sessions, then a 14.30 warm down through houses back to Källan. Good to get some speed work, first of the year pretty much. Enjoyed the session!

Monday Mar 30, 2009 #

Running 33:00 [2] 5.5 km (6:00 / km)
shoes: Trainers 2008-2010

Really easy jog to loosen up after all the orienteering. Styrsjöbo - Heden - back to the flat.

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