Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Apr 30, 2009:

activity

time

miles

Running

13:58:00

Orienteering

13:53:00

Circuits

2:30:00

Exercises, sprints

45:00

Cycling

30:00

Total

31:36:00

2:10

0:00

» now

Thursday Apr 30, 2009 #

Orienteering intervals 45:00 [4]

8 trains on ekeberg w Mikkel. He had a small speed advantage and reeled me in quite easily - I took a few conservative routes but was quite solid

Running warm up/down 25:00 [1]

Wednesday Apr 29, 2009 #

Running intervals 20:00 [4]

2 long reps on paths

Running warm up/down 25:00 [1]

Tuesday Apr 28, 2009 #

Running intervals 30:00 [4]

4*5' reps as usual - good times after the first, some records.

Running warm up/down 35:00 [1]

Exercises, sprints 10:00 [2]

Monday Apr 27, 2009 #

Circuits 50:00 [2]

Cycling 10:00 [1]

Sunday Apr 26, 2009 #

Orienteering race 1:15:00 [4]

Norwegian Spring - 11k/75'. Felt good running and other than a couple of in circle problems, ok technically. A bit off the pace - analysis underway

Running warm up/down 20:00 [1]

Saturday Apr 25, 2009 #

Running long 1:05:00 [2]

Steady run in terrain

Friday Apr 24, 2009 #

Running 1:05:00 [2]

Steady run in terrain

Thursday Apr 23, 2009 #

Running intervals 30:00 [3]

Run home from work with bag and quite late. Tried to do Vo2 reps but was nowhere near that

Running warm up/down 25:00 [1]

Wednesday Apr 22, 2009 #

Running warm up/down 30:00 [1]

Running intervals 30:00 [4]

4*5' reps, felt good and good times

Exercises, sprints 10:00 [2]

Tuesday Apr 21, 2009 #

Orienteering long 1:45:00 [2]

Steady cp

Monday Apr 20, 2009 #

Cycling warm up/down 10:00 [1]

Circuits 50:00 [2]

Sunday Apr 19, 2009 #

Note
(rest day)

Travel home most of the day

TioMila. 1st leg. Very pleased with how I ran - had to be quite independent some of the way since everyone seemed to have the other forks. Was a bit disappointed to come in 67th and almost 5 minutes back but when I looked at the courses after I was happier. I had the longest split on every possible occasion, and in particular the last one was a couple of minutes longer.

The team had a bad night on the whole - a bit of illness and some carelessness at the very end left us quite a bit back and finally disqualified.

Running warm up/down 24:00 [1]

Running warm up/down 30:00 [1]

Steady jog with the team around the canyon we were staying in. Spring like

Friday Apr 17, 2009 #

Orienteering race 17:00 [4]

Sprint race, on E2. Ran ok but a bit defensively at start and taking care down the hills.

Orienteering long 35:00 [1]

Steady tio training. Should be night training, instead I tried to run round looking down all the time. Interesting to see how hard it is....

C • interesting... 2

Running warm up/down 25:00 [1]

Thursday Apr 16, 2009 #

Note
(rest day)

travel to tio

Wednesday Apr 15, 2009 #

Running intervals 30:00 [4]

4*5' reps, felt odd after a pint of coke but times good

Running warm up/down 30:00 [1]

Exercises, sprints 10:00 [2]

Tuesday Apr 14, 2009 #

Orienteering long 1:05:00 [2]
ahr:130

O, ingierstrand. Tried to push but legs and technique struggled

Running warm up/down 15:00 [1]

Monday Apr 13, 2009 #

Note
(rest day)

Travel home

Sunday Apr 12, 2009 #

Orienteering race 1:31:00 [4]

JK long. Started ok - a few little hesitations and poor lines, then caught by JD. Missed one and was dropped. Ran with rather low pulse round the last loop until I saw JD behind me again.

Generally quite a solid weekend, need to sharpen up a little and a bit higher pace on the paths.

Running warm up/down 29:00 [1]

Saturday Apr 11, 2009 #

Orienteering race 37:00 [4]

JK middle. 4th. A fairly clean run, lost a bit on some of the descents and path sections as usual.

Running warm up/down 32:00 [1]

Friday Apr 10, 2009 #

Running long 30:00 [1]

Steady on canklow

Running intervals 5:00 [3]

Up Ingle hill and a few sprints

Thursday Apr 9, 2009 #

Running warm up/down 25:00 [1]

Orienteering tempo 40:00 [3]

Short course on Tankersley. Varying pace, felt quick.

Trying out the new Icebug racers. They felt great, light and soft. A new orienteering experience. Tankersley was too, nice to get to a 'new' area

Tuesday Apr 7, 2009 #

Running warm up/down 25:00 [1]

Running intervals 15:00 [4]

Reps, half session

Exercises, sprints 5:00 [2]

Monday Apr 6, 2009 #

Note
(rest day)

Deserved rest day after some solid races

Sunday Apr 5, 2009 #

Orienteering race 1:21:00 [3]
ahr:155

Long race in great terrain south of gberg. Ran with good focus if slightly low energy, 7' down but considering the average pulse a step forwards

Running warm up/down 14:00 [1]

Saturday Apr 4, 2009 #

Running warm up/down 10:00 [1]

Orienteering tempo 50:00 [2]

Steady night o in more skånsk area - quite tough including some walkable marshes and very green green

Orienteering race 36:00 [4]

Middle race on rocky hills, ran quite cleanly but quite a bit off the pace.

Running warm up/down 25:00 [1]

For middle race

Friday Apr 3, 2009 #

Orienteering race 1:20:00 [3]
ahr:150

Night race - a lot of good orienteering plus one odd error where I came out at some buildings and did not have a clue what had happened. 11' back, quite a bit but not pushing too hard - a long weekend ahead

Running warm up/down 14:00 [1]

Thursday Apr 2, 2009 #

Cycling warm up/down 10:00 [1]

Circuits 50:00 [2]

Wednesday Apr 1, 2009 #

Running intervals 30:00 [5]

4*5' reps, 2'rec - with Neil. Set a few best times - pretty good. Scraped into zone I5!

Running warm up/down 30:00 [1]

Exercises, sprints 10:00 [2]

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