Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TereseO

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Orienteering	15	14:19:45	42.23	(20:22)	67.96	(12:39)		112 /	138c	81%
Other	6	5:07:16	42.13		67.8		185
Running	12	4:20:14	25.66	(10:08)	41.3	(6:18)	295
Strenght	2	1:02:00
gym	1	18:00
Total	22	25:07:15	110.02		177.06		480	112 /	138c	81%
[1-5]	21	24:15:50

2:14

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Wednesday Apr 29, 2009 #

Orienteering 51:23 [3] *** 3.9 km (13:11 / km)
ahr:177 max:188 spiked:6/7c shoes: Icebug Navigator

Tuesday Apr 28, 2009 #

Running intervals 29:56 [3] 4.6 km (6:30 / km)
ahr:181 max:191 shoes: Asics GT 2140

Intervals, 3-2-1 minutes. with 1min rest after 3 and 2, 2min after 1min.
Went OK, my knee didn't hurt too much.

Running warm up/down (Warm up) 10:23 [4] 2.2 km (4:43 / km)
ahr:180 max:195 shoes: Asics GT 2140

Strenght intervals 36:00 [2]

Monday Apr 27, 2009 #

Note
(rest day)

18! Nice. No training today though, have to rest my knee. and foot.

Sunday Apr 26, 2009 #

Orienteering race 46:54 [4] **** 3.5 km (13:24 / km)
ahr:175 max:186 spiked:10/11c shoes: Icebug Navigator

Silva Junior Cup E2, Middle Distance.
Went so much better then yesterday. My knee didn't hurt and I though I kept a pretty good pace almost the whole course. Misjudged one leg but it turned out to be a better way so that wasn't to bad.

Saturday Apr 25, 2009 #

Orienteering race 1:37:28 [2] *** 7.2 km (13:32 / km)
ahr:170 max:190 spiked:2/10c shoes: Icebug Navigator

Didn't went well at all. My knee started to hurt on the way to the 4th control and after that I had to keep a calm pace. Couldn't focus on the orienteering.

Other tempo (walking) 37:00 [4] 5.2 km (7:07 / km)
shoes: Asics GT 2140

Thursday Apr 23, 2009 #

Orienteering race 35:12 [4] *** 2.98 km (11:49 / km)
ahr:170 max:189 spiked:10/11c shoes: Icebug Navigator

Test running for OK Linnés middle distance on Uppsala Möte, ran D18. Went okay. Knee didn't hurt during the running.

Wednesday Apr 22, 2009 #

Running 19:03 [3] 3.1 km (6:09 / km) +62m 5:35 / km
ahr:163 max:175 shoes: Asics GT 2140

Had planned to do some lowintense hilltraining, but my knee started to hurt after 2.5km so I stoped after 3.1km.

Tuesday Apr 21, 2009 #

Running warm up/down 15:24 [4] 2.5 km (6:10 / km)
ahr:171 max:182 shoes: Icebug Navigator

Orienteering 1:05:23 [3] *** 5.8 km (11:16 / km)
ahr:163 max:183 spiked:8/9c shoes: Icebug Navigator

testrunning on IF Thors longdistance course. Ran D20, it was only 4.5km so I drawed in some controls from the H21L course so it got 5.8 insted.
I felt a bit slow, but my foot worked perfect. And my knee worked better then I expected, It didin't start hurting until the 8th control, and then I only had about 1km left, well and the jog back.

Monday Apr 20, 2009 #

Other 55:52 [4]
ahr:148 max:185 shoes: Brooks GTS Defyance

pulse/strength middle at Ekeby.

Sunday Apr 19, 2009 #

Note
(rest day)

Awsome runs by OK Linnés 1th team at 10Mila! A 3rd place and best swedish team. Congrats :)

My knee is getting better. Hopefully it wont hurt a bit this weekend when there's time for J-Cup in Finspång.

Saturday Apr 18, 2009 #

Event: Tiomila 2009

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
ahr:151 max:201 shoes: Icebug Navigator

Orienteering race (Middle-O) 44:33 [4] *** 3.8 km (11:43 / km)
ahr:169 max:187 spiked:11/12c shoes: Icebug Navigator

Ran the course from Linnés club championships in middle distance. Went OK. Better then last time.

Wednesday Apr 15, 2009 #

Running warm up/down (warm up) 5:11 [3] 1.0 km (5:11 / km)
ahr:171 max:182 shoes: Icebug Navigator

Orienteering race 25:31 [4] *** 2.1 km (12:09 / km)
ahr:164 max:186 spiked:5/5c shoes: Icebug Navigator

Night-O in Hammarskog.
The original course was 6.6km but I shorted it so the others didn't have to wait. My knee worked good all the way.

Running 10:00 [2] 1.7 km (5:53 / km) +21m 5:32 / km
ahr:160 max:175 shoes: Icebug Navigator

Tuesday Apr 14, 2009 #

Other tempo (Bikin') 41:00 [4] 14.2 km (2:53 / km) +51m 2:50 / km

Running tempo 25:02 [4] 4.2 km (5:58 / km) +62m 5:33 / km
ahr:177 max:185 shoes: Asics GT 2140

Running, tried to keep a good pace, knee started to hurt after 20minutes so it wasn't so bad.

Strenght 26:00 [2]
ahr:143 max:175

Monday Apr 13, 2009 #

Running warm up/down 9:50 [3] 1.7 km (5:47 / km)
ahr:174 max:183

Warm up running to Gamla Uppsala. Ran in my mom's pace. Wen't good. Pavement all the way, felt nothing in my knee or calf.

Running tempo 22:00 [4] 3.7 km (5:57 / km) +150m 4:57 / km
ahr:180 max:192

Running in Gamla Uppsala. My knee and calf felt good.

Saturday Apr 11, 2009 #

Orienteering race 46:06 [4] **** 3.5 km (13:10 / km)
ahr:180 max:199 spiked:7/9c shoes: Icebug Navigator

Arosträffen in Västerås.
Nice terrain, a bit rocky though. My knee didn't hurt until there was about 1.2km left of the course, so it starting to get better.

Friday Apr 10, 2009 #

Orienteering race (Stigtomta Relay) 1:01:03 [3] *** 4.7 km (12:59 / km)
ahr:182 max:195 spiked:11/12c shoes: Icebug Navigator

Quite a boring course, My knee started to hurt after about 2km.

Running warm up/down (warm up) 10:00 [2] 1.3 km (7:42 / km)
ahr:170 max:179 shoes: Asics GT 2140

Wednesday Apr 8, 2009 #

Running long 44:12 [2] 5.8 km (7:37 / km)
ahr:170 max:184 shoes: Icebug Navigator

Running in Nåsten. My knee started to hurt only after 10min.

Other (Bikin') 1:00:12 [4] 24.2 km (2:29 / km) +67m 2:27 / km
ahr:167 max:189

Bikin' to norby and home again.

Tuesday Apr 7, 2009 #

Orienteering 56:15 [2] 4.0 km (14:04 / km)
ahr:146 max:184 shoes: Icebug Navigator

Other tempo (Bikin') 57:12 [4] 24.2 km (2:22 / km) +67m 2:20 / km
ahr:165 max:188

Bikin' to norby and home again

Monday Apr 6, 2009 #

Other (jympa) 56:00 [2]
ahr:140 max:189 shoes: Brooks GTS Defyance

gym (Cross-Trainer) 18:00 [1]
ahr:164 max:150 shoes: Brooks GTS Defyance

Running tempo 15:00 [4] 2.8 km (5:21 / km)
ahr:170 max:186 shoes: Asics GT 2140

Sunday Apr 5, 2009 #

Orienteering race 1:30:42 [3] *** 6.8 km (13:20 / km)
ahr:168 max:188 spiked:9/12c shoes: Icebug Navigator

Rånäs Relay. It was fun :) I ran the 3rd (last) leg. It went OK, had a good pace in the beging but since the 2leg runner didn't complete the course I felt that I could slow down in the end when my knee started to hurt.
not to many misstakes so I'm pretty satisfied with my race.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
ahr:179 max:189 shoes: Icebug Navigator

Warm up only 3min, Torun came back on her leg faster then I expected (she didn't complete the course), so I only had time for a shorter warm up.
Cool down for 5min, just some slow jog, the knee only hurted a little bit.

Saturday Apr 4, 2009 #

Orienteering race 51:25 [0] *** 3.5 km (14:41 / km)
ahr:139 max:181 spiked:10/12c shoes: VJ Integrator

Lännasprinten. Didn't went well.

Friday Apr 3, 2009 #

Orienteering race 1:25:56 [2] **** 5.7 km (15:05 / km)
ahr:159 max:189 spiked:7/9c shoes: Icebug Navigator

Grymnatta. So fun, love Night-O. Not the best of luck though. Got a stick in my knee between the 3rd and 4th control, and then between the 4th and 5th I injured my hand, only a flesh wound though, so not to bad. But it's a bit soar.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...

Thursday Apr 2, 2009 #

Orienteering warm up/down (warm up) 18:37 [3] 2.5 km (7:27 / km)
ahr:176 max:184 shoes: Icebug Navigator

Orienteering 15:56 [4] ***** 2.0 km (7:58 / km)
ahr:177 max:191 spiked:6/7c shoes: Icebug Navigator

My knee started to hurt a bit so I shorted of one leg at todays training. It was realy intese orienteering technic today but it was fun.

Running warm up/down (cooldown) 20:13 [2] 3.0 km (6:44 / km)
ahr:172 max:183 shoes: Icebug Navigator

Wednesday Apr 1, 2009 #

Orienteering long 1:07:21 [4] *** 5.98 km (11:16 / km)
ahr:173 max:191 spiked:10/12c shoes: Icebug Navigator

10-Mila Training. Fun :) Nice terrain. Went so much better then the Måsenrelay.

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