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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ev

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running27 19:04:21 149.8(7:38) 241.08(4:45)
  orienteering7 4:28:40 30.39(8:50) 48.91(5:30)
  Cycling - Mtb1 1:45:00 23.83(4:24) 38.35(2:44)
  S & C Exercises2 1:10:00
  Total33 26:28:01 204.02 328.34

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Friday Aug 31, 2012 #

8 AM

Running (easy) 33:30 [3] 7.2 km (4:39 / km)

Thursday Aug 30, 2012 #

5 PM

Running (recovery) 36:20 [3] 8.01 km (4:32 / km)

Wednesday Aug 29, 2012 #

orienteering race (Leg 3) 19:23 [4] 4.74 km (4:05 / km)

Leg 3 was much better, i relaxed and ran a pretty good race, route choice to number 1 was probably the only place i lost time, i think right would have been quicker. changed over just behind the second sodertalje team and managed to get ahead of them and put some time into them

Map
http://vicorienteering.elementfx.com/show_map.php?...
C • right would have been quicker 4
6 PM

orienteering race (Scania Sprint Relay-Leg 1) 19:01 [5] 4.0 km (4:45 / km)

Jules and I ran the four leg Scania sprint relay in sodertalje (two legs each).
this one was the first leg.
had a good run and was with the guy from the first sodertalje team until number 8 where i fucked it, ran out of 8 in the wrong direction and then panicked and when i punched 8 i followed the wrong line out of the control back towards 7. well and truly lost the pack here and probably close to 2 mins, but it probably happened in part as i had been running above myself to stay with them

Map
http://vicorienteering.elementfx.com/show_map.php?...
7 PM

Running warm up/down 46:00 [3] 8.4 km (5:29 / km)

Tuesday Aug 28, 2012 #

Running intervals 1:15:00 [4] 17.9 km (4:11 / km)

intervals at the nacka track with jules.. did 6x1kms. struggled today, went out probably a bit hard and the last few hurt. 3.05, 3.09, 3.12, 3.13, 3.14, 3.13

Monday Aug 27, 2012 #

6 PM

Running 56:30 [3] 12.0 km (4:43 / km)

evening run with jules around nacka,

Sunday Aug 26, 2012 #

10 AM

orienteering race (Vasby Middle) 43:00 [4] 6.2 km (6:56 / km)

raced a middle distance near stockholm as nick dent. was going pretty well for the first half but blew it in the circle at 10 (2 mins). my fault, didnt read the description and went for a cliff instead of a rock, amature. was within 10m of the control but took 2 mins to find it. i lost the plot a bit and was crap for the next few controls. great terrain though and good training for next weekend. The terrigal torso can do better

Map
http://vicorienteering.elementfx.com/show_map.php?...

Running warm up/down 18:00 [3] 3.5 km (5:09 / km)

only a 500m cool down as it started to piss down pretty soon after i finished

Saturday Aug 25, 2012 #

8 AM

Running 37:00 [3] 8.0 km (4:38 / km)

2 PM

Running warm up/down 37:00 [3] 7.6 km (4:52 / km)

3 PM

orienteering 11:00 [3] 1.72 km (6:24 / km)

went to do another course on (k)nacker(d). but i was just purely rooted so i pulled the pin after a few controls

Friday Aug 24, 2012 #

7 AM

Running 32:00 [3] 6.23 km (5:08 / km)

5 PM

Running 1:15:30 [3] 16.0 km (4:43 / km)

ran with jules around Nacka

Thursday Aug 23, 2012 #

orienteering 32:02 [4] 4.91 km (6:31 / km)

did a middle distance course at nacka. cracker area. went reasonably hard but had to slow down around the control circles to be confident i was in the right spot

Map
http://vicorienteering.elementfx.com/show_map.php?...

Running warm up/down 27:00 [3] 6.0 km (4:30 / km)

Wednesday Aug 22, 2012 #

orienteering race 19:20 [3] 3.91 km (4:57 / km)

stockholm city sprint on some little island. pissing with rain and without spikes the bare rock was very slippery. also got savaged by wasps at one of the controls. first sting in about 20 years so i was a bit worried i was going have an allergic reaction so i took it easy after that.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

12 PM

Running 32:00 [3] 6.71 km (4:46 / km)

knackered after carting a 30kg pack from the ferry terminal

Tuesday Aug 21, 2012 #

Note

Travel day. Like a rest day but you dont get to rest, you just dont get to train. I hate travel days.

Monday Aug 20, 2012 #

10 AM

Running 36:31 [3] 8.01 km (4:34 / km)

11 AM

S & C Exercises 40:00 [3]

4 PM

Running 48:50 [3] 10.13 km (4:49 / km)

Sunday Aug 19, 2012 #

11 AM

orienteering race 2:04:54 [3] 23.43 km (5:20 / km)

lithuanian ultra long race. went out for a long run not really expecting to finish but the terrain was fantastic and i was feeling good towards the end so i put in for the last few kms and managed to bag myself 2nd place and with it some prize money.

map
https://picasaweb.google.com/lh/photo/yajf-J2GqN6p...
C • Almost a rogaine... 4

Saturday Aug 18, 2012 #

1 PM

Running 55:40 [3] 11.4 km (4:53 / km)

Friday Aug 17, 2012 #

6 AM

Running 28:00 [3] 5.1 km (5:29 / km)

4 PM

Running 1:18:30 [3] 16.9 km (4:39 / km)

got drenched

Thursday Aug 16, 2012 #

Running intervals 54:04 [4] 11.62 km (4:39 / km)

back on attackpoint. first k's session for about 3 months and given the amount of boozing ive done in the last couple of weeks i thought i was really going to battle, but suprisingly i felt ok and the times werent too bad, did give myself an extra 30secs recovery though..
did 8x1km with 90secs recovery. times were 3.16, 3.12, 3.13, 3.08, 3.11, 3.12, 3.08, 3.00.
C • Top dollar 2
8 AM

Running 33:13 [3] 7.18 km (4:38 / km)

morning jog
9 AM

S & C Exercises 30:00 [3]

5 PM

Running 22:43 [3] 4.54 km (5:00 / km)

warm up

Wednesday Aug 15, 2012 #

Running 49:30 [3] 10.56 km (4:41 / km)

Tuesday Aug 14, 2012 #

Running 30:40 [3] 6.1 km (5:02 / km)

Cycling - Mtb 1:45:00 [3] 38.35 km (2:44 / km)

road to klaipeda and back from palanga. hard work on a rickety old hire bike

Monday Aug 13, 2012 #

Running 32:52 [3] 6.81 km (4:50 / km)

Sunday Aug 12, 2012 #

Running 1:19:30 [3] 16.72 km (4:45 / km)

Saturday Aug 11, 2012 #

2 PM

Running 28:40 [3] 6.25 km (4:35 / km)

still counts as a morning jog at 2pm as id only just got up
8 PM

Running 29:48 [3] 6.21 km (4:48 / km)

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