Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Mar 27, 2011:

activity

time

miles

Orienteering

1:48:18

9.21

(11:45)

14.83

(7:18)

Treadmill

1:10:00

S & C

57:00

Trails

45:30

Grass / road

36:09

3.83

(9:27)

6.16

(5:52)

Road

31:25

Sprint O

13:46

Total

6:02:08

13.04

20.99

[1-5]

5:34:08

1:18

0:00

» now

Sunday Mar 27, 2011 #

10 AM

Grass / road 12:00 [2] 2.03 km (5:55 / km)
shoes: Icebug 2011 #1

Orienteering race 55:17 [5] *** 8.5 km (6:30 / km)
shoes: Icebug 2011 #1

Masenstaffetan.
No gps watch.
I ran second leg on the third team. Kollberg brought us back in third place, one place behind Hemmyr on our first team. I ran the first half of the race with Baybum (Jarla first team), Skarholt and that chasing group. The guy in first was just up ahead by half a minute. Speed was ok for me but after a quarter of the race the snow was everywhere and then eventually, by halfway, i just wasn't moving well in it and began loosing speed. There was more snow in this side of the map than yesterday. I dropped backwards and came back in 5mins down on Baybum. But my navigation was good.
John Are Myhren ran 200-300m over a lake for one route choice. Bit dodgy this weather.

C • not getting 12

Grass / road warm up/down 10:50 [2] 1.72 km (6:18 / km)
shoes: Icebug 2011 #1

Saturday Mar 26, 2011 #

9 AM

Note

Work party last night. As i suspected the one drink quota went to 4. Awesome food.

12 PM

Orienteering 53:01 [3] *** 6.33 km (8:23 / km)
shoes: Icebug 2011 #1

Ran the Nykoping long race but chose an open course so i could go slowly. I walked the first 5-6 controls which took 30mins. Then ran the rest of the course.

Grass / road warm up/down 13:19 [2] 2.41 km (5:32 / km)
shoes: Icebug 2011 #1

In the evening we had a Tiomila meeting and went through a course on the race map discussing route choices. Went through result aims and whatnot. Visters new catch phrase is "you can't miss it". Olles is "i would go straight. Night or day".

Friday Mar 25, 2011 #

8 AM

Treadmill warm up/down 5:00 [2]
shoes: Asics gel-1140 #4

S & C 29:00 [2]

Treadmill 30:00 [2]
shoes: Asics gel-1140 #4

2 PM

Note

Had a massage on calves and hamstrings. They are destroyed now.

Thursday Mar 24, 2011 #

1 PM

Road warm up/down 20:28 [2]
shoes: Adidas Adizero

Sprint O 13:46 [5]
shoes: Adidas Adizero

Skeppsholmen sprintO with Emil. We ran the race that we both ran in 2003. I remembered the general flow but not the controls or routes i took. We both ran the same time today, it would have won the race back then.
2003 results - http://www.stockholmcitycup.se/2003/etapp4/resulta...
Conditions were a bit wet back then though and grass was higher.

Road warm up/down 10:57 [2]
shoes: Adidas Adizero

Wednesday Mar 23, 2011 #

8 PM

Treadmill warm up/down 5:00 [2]
shoes: Asics gel-1140 #4

S & C 28:00 [0]

2 sets.

Treadmill warm up/down 30:00 [2]
shoes: Asics gel-1140 #4

Tuesday Mar 22, 2011 #

Trails 45:30 [2]
shoes: Asics gel-1140 #4

Went to club training but had no lamp as i was going to just run the trails. But i got a lend off a guy and ran 10-15mins nightO with a powerful mutha ucka. Man its strong.

C • LED 1

Monday Mar 21, 2011 #

Note
(rest day)

Saturdays middle and sundays long.

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