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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bubo

In the 7 days ending Apr 7, 2007:

activity # timemileskm+m
  Orienteering2 1:47:16 8.02(13:23) 12.9(8:19)34 /39c87%
  Trail running3 1:11:00 6.28(11:19) 10.1(7:02)
  Road running2 1:03:39 6.37(10:00) 10.25(6:13)
  Stretching1 12:00
  Total4 4:13:55 20.66 33.2534 /39c87%

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Saturday Apr 7, 2007 #

Trail running warm up/down 15:00 [3] 1.8 km (8:20 / km)
ahr:118 max:129 shoes: VJ Falcon (2007)

Jogging to the car and back (picking up my watch) and then to the start twice - second time with Birgit.

Orienteering race (11th/28, Ulf P 20:43) 25:57 [4] *** 3.0 km (8:39 / km)
ahr:137 max:150 spiked:7/9c shoes: VJ Falcon (2007)

Arosträffen, Middle Distance
Some frost in the morning and night temps below zero - temps up to maybe 5-10C around mid-day but cold and windy at times. Still a nice day for orienteering because of the sun.
A good technical orienteering effort, I had a clean race until a minor error on # 6 and then a big one on # 7. I didn´t look at my compass enough and strayed too far to the right before I corrected - still didn´t find the control right away so this mistake cost me around 2½ min's.
Running felt unusally good and my navigation also worked well most of the time - so except for # 7 - it was a good race after all.
Maria had a sore throat and just walked her course in D14, Birgit 4th in D45 while Anders had a very good race in H16 to get his first victory of the year!

Orienteering race (13th/24, Magnus C 29:08) 39:07 [4] *** 4.7 km (8:19 / km)
ahr:134 max:145 spiked:12/15c shoes: VJ Falcon (2007)

Coming back after my race Birgit still hadn´t started, so instead of just waiting for her to run I decided to go out again on an open course.
I ran Open 8, the longest course available, and had another decent run. Good flow in both running and orienteering and I even tried to push a little harder at times since I felt surprisingly strong.
Ironically I once again missed the same control as I missed on my first course, this time to the left but a little less.
Mistakes on # 1 (30s), #10 (30s), # 12 (1½min) + a little hesitation on # 7 and # 14 adding up to around 3 minutes of lost time.
Saw some other runners on the course from time to time - both male and female elite - and discovered afterwards that this was actually the H21 course...

Thursday Apr 5, 2007 #

Road running warm up/down 20:30 [2] 2.4 km (8:32 / km)
ahr:110 shoes: Brooks Cascadia

Before and after the 'time trial'

Road running 14:54 [3] 2.95 km (5:03 / km)
shoes: Brooks Cascadia

Easy morning run around Sportfältet with Pär & Pär - two colleagues this time and harder than last time. They both wanted pacing on the 3KM loop.
Splits: 5:27-5:09-4:18 = 14:54 (1.5 km = 8:13)

Tuesday Apr 3, 2007 #


A new AP Photo Contest is announced - open to anyone who happens to read this.

Since none of the other two winners of the previous contest have 'picked up their prizes' yet I´ll go ahead and announce a new Photo Contest.
Entries to be made in my log - in a comment for this announcement - so that everything ends up in the same place.

The theme for the next contest will be in accordance with the upcoming holiday.

In addition to the main theme ORIENTEERING either one of the themes YELLOW or EASTER also has to be part of your entry.

Entries to be made before midnight PST Friday 13th April.

Road running 28:15 [3] 4.9 km (5:46 / km)
ahr:129 max:147 shoes: Brooks Cascadia

Easy morning run around Sportfältet with a colleague. He wanted pacing for a timed 'Cooper Test' on the 3KM loop.

Splits: 5:41-5:30-4:42 = 15:53 The rest was warm-up/down.

Stretching 6:00 [1]

Trail running warm up/down 18:15 [3] 2.2 km (8:18 / km)
shoes: VJ Falcon (2007)

To the start of the intervals and once around the long interval loop.

Trail running intervals 18:00 [4] 3.2 km (5:37 / km)
shoes: VJ Falcon (2007)

'Forest intervals' from Skräddarbacken - mostly on trails - with a mixed TNT gang.
I did two sets of ~2+3+4min intervals + half that time resting between intervals. Loops were appr. 350, 490 & 660m. Missed a turn on the first short interval and ran 100m longer.

Trail running warm up/down 10:15 [3] 1.6 km (6:24 / km)
shoes: VJ Falcon (2007)

Back to the club-house

Stretching 6:00 [1]

Sunday Apr 1, 2007 #

Trail running warm up/down 9:30 [2] 1.3 km (7:18 / km)
ahr:113 max:136 shoes: VJ Falcon (2007)

Before the start. Bought new O shoes yesterday so used them for the first time today.

Orienteering race (9th/43, Lars J 36:49) 42:12 [4] *** 5.2 km (8:07 / km)
ahr:138 max:150 spiked:15/15c shoes: VJ Falcon (2007)

Went with Anders to this competition in the same place as yesterday - and as it turned out - very much the same course!? Cold in the morning, frost and -4°C when we got up, but later much warmer in the sun than yesterday.
I had a close to perfect run - not much of a challenge really, except physically since I tried to really push myself today. No problems finding the controls - very much because 11 out of 15 controls were the same as I´d had yesterday and also 7 of the legs were exactly the same!!
My challenge and the only interesting part of today´s run was to try and beat my splits from yesterday - in some places taking alternate routes to see which had been best.
I also had a close fight with the runner starting two minutes ahead of me that had missed # 1 and then kept within sight for the rest of the course. We were fighting it out good, taking different routes and pushing hard on different sections of the course. I trailed quite a bit for a while by the end - maybe 50-100m - but still managed to beat him to the finish line.
Anders had another poor day with lots of small mistakes and a few bigger ones.

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