Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Apr 3, 2011:

activity

time

miles

Trails

2:51:13

18.77

(9:07)

30.21

(5:40)

Orienteering

1:00:00

Road

32:49

1.57

2.53

S & C

32:00

Grass / road

30:18

3.38

(8:58)

5.44

(5:34)

Treadmill

13:00

Sprint O

11:32

1.89

(6:06)

3.04

(3:48)

Stretching

2:45

Total

5:53:37

25.61

41.22

[1-5]

5:18:52

2:34

0:00

» now

Sunday Apr 3, 2011 #

9 AM

Note
(rest day)

Traveled to Stockholm.

Saturday Apr 2, 2011 #

9 AM

Grass / road 30:18 [2] 5.44 km (5:34 / km)
shoes: Asics gel-1140 #4

A few months ago i planned training backwards from the JK/Tiomila. Now the month of April is the default month my calander opens on and it's time :) I won't be as prepared technically as i wanted to because of snow but i will be much better than if i lived in Antibes or Dublin. Looking forward to April, and then the May sprintOs, the June Scandi races (eliteserien Mora, club champs Ahland, Jukola), and then the summer and beyond to SM. Would love to do the Shamrock though but can't do it all.

1 PM

Note

Traveled to Dublin.

Friday Apr 1, 2011 #

Note

Now we're in the thick of the races. And it's still hard to practise orienteering. Just have to make do though. I've made a technical training plan to the JK. It's tough, four weeks away from the races and i'm still trying to remind myself of how to O. Would i prefer to be sitting on a beach after work or crashing around forests? Simple answer. Could have a different answer if i was 10 years older.
Lower right back is fine.

12 PM

Road warm up/down 11:14 [2]
shoes: Asics gel-1140 #4

Sprint O 11:32 [4] 3.04 km (3:48 / km)
shoes: Asics gel-1140 #4

SprintO at Grona Lund on a Stockholm city cup race course. Much better map than Skeppsholmen. When the race was ran it was one of the first ISSOM maps so they had to get used to the new standards. We skipped the last four controls because they were inside the Gruna Lund park which was closed for reconstruction.

Road warm up/down 13:05 [2] 2.53 km (5:10 / km)
shoes: Asics gel-1140 #4

5 PM

Treadmill warm up/down 8:00 [2]
shoes: Asics gel-1140 #4

S & C 5:00 [0]

Short session with a PT talking about stuff i'll do after Tiomila to WOC. Did about 5mins or more workout in 20-25mins.
It's drizzling rain today! I've never wished for rain more in my life.

Thursday Mar 31, 2011 #

6 PM

Trails 51:13 [2] 7.97 km (6:26 / km)
shoes: Asics gel-1140 #4

Wednesday Mar 30, 2011 #

12 PM

Treadmill warm up/down 5:00 [2]

S & C 27:00 [0]

2 sets.
Pulled something small in my right lower back when doing side plank dips.

7 PM

Trails long 2:00:00 [2] 22.24 km (5:24 / km)
shoes: Asics gel-1140 #4

Lots of daylight. Bits in terrain. Legs feeling great. Had to hold back and stay slow.
Finish with a few sprints on the road.

Stretching 2:45 [0]

Tuesday Mar 29, 2011 #

6 PM

Road warm up/down 8:30 [3]
shoes: Icebug 2011 #1

Fast warm up because i was late due to some blackout crap affecting the T-bana. The train was late, alot of people were on the platform, and the luck of the Irish had it that the doors stopped right at my spot. Booya!

Orienteering warm up/down 8:00 [2]
shoes: Icebug 2011 #1

LineO exercise before an O course. I decided to do it as warm up but lost interest very fast and just cut to the end.

Orienteering 34:00 [4]
shoes: Icebug 2011 #1

Did an O course. 5 to 6km. My gps watch died on the warmup. I focused on attackpoints today and hitting them fast and on compass.
Again, snow. This stuff is killing me. I cursed alot. But whenever i had a part without snow i was flying. Temperature is rising after this weekend so hopefully that's it.

Orienteering warm up/down 18:00 [2]
shoes: Icebug 2011 #1

Ran last few controls. Did a few sprints on the road.

Monday Mar 28, 2011 #

Note
(rest day)

Just bought a printer/scanner today. I was going to upload my Masen map. Took it out of the box, got the paper running through it for a configuration test, just about to test the scanner and then i realise that it doesn't come with the connection lead for the computer. And i don't have a spare lead. Cock.

C • small print 2

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