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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j00n3z

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Orienteering10 8:08:52 42.06(11:37) 67.69(7:13) 831101 /139c72%
  Running3 1:01:01 5.73(10:39) 9.22(6:37)
  Total13 9:09:53 47.79(11:30) 76.91(7:09) 831101 /139c72%
averages - sleep:6

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Sunday May 16, 2010 #

11 AM

Orienteering race (Närkekvartetten Dag 4 H16) 34:10 [4] *** 4.41 km (7:45 / km) +112m 6:52 / km
ahr:180 max:195 spiked:8/12c shoes: Inov-8 X-Talon 212

Idag gick det mycket bättre!!!! Jag bommade 1an as mycket (ca 2 min eftersom Erik Andersson (Orion) kom ifatt) men sen gick det bra. Jag fick draghjälp till 3an men sprang ifrån till 4, 5, 6. Sen drog Erik till 7an... liten krok. Sen stack han iväg åt höger men jag ville ha stigen. Det lönade sig och jag var halvminuten före. Sedan sprang jag med en till och vi hitta alla perfekt utom 11 som blev en minuts bom. Jag kom in som 5a av 68 så jag borde vara rätt nöjd. Andå tycker jag att jag har bommat ca 3 minuter. Men äntligen gick det skapligt bra!!! :)

Saturday May 15, 2010 #

11 AM

Orienteering race (Närkekvartetten Dag 3 H16) 52:46 [4] **** 6.58 km (8:01 / km) +123m 7:20 / km
ahr:176 max:190 spiked:4/8c shoes: Inov-8 X-Talon 212

Det här gick heller inte bra! Spikade 1an och långsträckan till 2an men sen gick det inte... jag vet inte... jag kanske koncentrerade mig för lite..? As onöjd men det räckte till 19e plats... :P

Friday May 14, 2010 #

10 AM

Orienteering race (Närkekvartetten Dag 2 H16) 36:51 [4] *** 4.66 km (7:54 / km) +30m 7:40 / km
ahr:177 max:192 spiked:12/16c shoes: Inov-8 X-Talon 212

Dag 2 gick också dåligt. Fattar inte vad det är med mig den här veckan... Sprang från 6 - 7 men trodde jag skulle 8 - 7... Sen bommade jag 8an rejält och allt var kört. Jag hängde någon gubbe/man från Roxen och sprang på några kontroller. Sen missade jag många småbommar och sprang sakta!

Thursday May 13, 2010 #

11 AM

Orienteering race (Närkekvartetten Dag 1 H16) 48:34 [4] **** 6.56 km (7:24 / km) +54m 7:07 / km
ahr:176 max:192 spiked:11/14c shoes: Inov-8 X-Talon 212

Kändes rätt bra i början med tog ett långsamt vägval till 7an och blev ifattsprungen av Niklas Karlsson. Började sedan bomma men fick till det ett par kontroller (10-12). Bommade sedan 13 as mycket... FAIL. Inte alls nöjd!

Tuesday May 11, 2010 #

6 PM

Orienteering race (U-Serie Skogspojkarnas OK) 46:54 [4] *** 6.66 km (7:03 / km) +74m 6:40 / km
ahr:176 max:202 spiked:7/14c shoes: Inov-8 X-Talon 212

AS Värdelöst!!! Bomma till i princip alla kontroller. Fattar inte vad som är fel på mig...

Monday May 10, 2010 #

7 PM

Running intervals (Bleep Test) 12:06 [4] 2.1 km (5:46 / km)
ahr:189 shoes: Asics DS Trainer 14

8 PM

Running (1KM Route) 3:55 [4] 1.07 km (3:40 / km)
ahr:183 shoes: Asics DS Trainer 14

Sunday May 9, 2010 #

10 AM

Orienteering race (Boxholms OK H16) 39:43 [4] *** 6.26 km (6:21 / km) +47m 6:07 / km
ahr:187 max:210 spiked:9/11c slept:7.0 shoes: Inov-8 X-Talon 212

An extremely good run. I am very satisfied. I felt quite tired all the course but I still did a very good race. Today was my 1st real race on 1:15 000 and it went very well. I ended up in 3rd place which is very good for me. It started with a good start to no.1 and then I took it easy and was technical to no.2. No. 3 was also a good run and again, I took it fairly easy. To no.4 I decided not to risk it so i ran out to the road. Fredrik used that route choice as well. I spiked no.4 and no.5. The stretch 5 - 6 looked quite difficult so I took it easy and spiked it. No.7 was also hard and I ended up at the bottom of a cliff a bit farther down from the control. I could have lost... say 30 seconds. To no.8 I was going to run around the marsh to the left but ended up doing some kind of zigzag through the marsh... I don't know how that happened but now that I look at the splits I see that I was 1st on that stretch... ??? xP The rest of the controls pretty easy and I spiked them all except for a little detour to no.9. Maybe lost around 15 - 20 seconds. I am very happy with this race. :)

Thursday May 6, 2010 #

6 PM

Orienteering race (Cloettakampen H16) 36:44 [4] *** 4.75 km (7:44 / km) +74m 7:10 / km
ahr:180 max:193 spiked:8/13c shoes: Inov-8 X-Talon 212

This was a really crap run. I didn't even do 10 min/km!!! I screwed up on the 1st control and lost loads of time. Then I kept doing small mistakes until I managed to do another HUGE mistake to control 8. Really terrible!

Wednesday May 5, 2010 #

4 PM

Running intervals (Skogsrundan) 45:00 [3] 6.05 km (7:26 / km)
shoes: Asics DS Trainer 14

Whacked my toe on a rock and also got a big bruise on my hip!

Tuesday May 4, 2010 #

5 PM

Orienteering (NOK Matteus SI) 45:47 [3] *** 6.85 km (6:41 / km) +52m 6:26 / km
ahr:169 max:189 spiked:10/12c shoes: Inov-8 X-Talon 212

NOK training in Vrinnevi. I did quite well even though i only jogged. I came 1st om my course (C). Nothing was hurting but I felt a bit more tired than usual.

Sunday May 2, 2010 #

10 AM

Orienteering race (10 Mila Str. 8) 1:45:58 [3] **** 14.06 km (7:32 / km) +160m 7:08 / km
ahr:168 max:186 spiked:18/25c slept:5.0 shoes: Inov-8 X-Talon 212

10 Mila Mens Relay Leg 8. Our team was already disqualified but I tried to do my best. It was hard in the beginning and I really messed up. But after a couple of controls i started to get the hang of it and became better. I was alone until maybe control 15. From then I was in a group with oldies. :P I am really happy that i managed 11.2 KM although hopefully next time I'll run a little faster. My legs were really tired when i finished but the rest of my body was fine. Very fun!!!

Saturday May 1, 2010 #

1 PM

Orienteering race (10 Mila Ungdom Str. 4) 41:25 [5] *** 6.9 km (6:00 / km) +105m 5:35 / km
ahr:192 max:228 spiked:14/14c shoes: Inov-8 X-Talon 212

10 Mila 2010 Ungdom Str. 4. One of my best races yet. I was along the first three controls and then I ended up in a group with Johan Ek-Larsson, Oskar Sandberg and more. We were together on the long stretch and some controls after but then I couldn't manage the pace and let go. I could feel a little discomfort in my breathing due to the sickness i already had had during the week so considering the circumstances I am extremely satisfied with my race. Sadly our team was already disqualified by the time I started because our 1st runner had missed a punch. :(

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