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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Running23 12:55:03
  Orienteering14 12:53:00 22.93 36.9
  Exercises, sprints5 50:00
  Circuits1 30:00
  Total26 27:08:03 22.93 36.9

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Tuesday Jun 30, 2009 #

Running intervals 25:00 [4]

Reps on road, ok times

Running warm up/down 25:00 [1]

Monday Jun 29, 2009 #

Running 35:00 [2]

Few sprints up Grønliasen.

Sunday Jun 28, 2009 #

Note
(rest day)

Saturday Jun 27, 2009 #

Orienteering race 1:41:00 [4]

Chasing start. 39th back. Started well and got into quite a big pack early on. Suddenly got quite lonely on the minor gaffling there was and came out in a group with a few higher numbers. Proceeded to run quite badly and ignore the best route choices for the rest of the course until I finally focussed a bit more round the last loop.

Generally they found some pretty good terrain for this part of Oslo and the long legs/gaffling did seem to split people a bit.

Running warm up/down 10:00 [1]

Friday Jun 26, 2009 #

Orienteering race 42:00 [4]

WC middle, 43rd. Struggled to be in control at start - paths all over. Missed a bit on 9 after taking a poor route to it, then caught 2 others and ran quite well to the finish.

Running warm up/down 25:00 [1]

Thursday Jun 25, 2009 #

Running warm up/down 10:00 [1]

Orienteering long 25:00 [2]

Model. Really struggled on 2 controls. Probably not so relevant at least

Wednesday Jun 24, 2009 #

Running long 35:00 [2]

Sprints up Grønliasen. Hams a bit sore so stopped that soon

Tuesday Jun 23, 2009 #

Orienteering intervals 50:00 [3]

2 reps from Linderudkollen with BSK. Tough terrain, struggling to plan etc

Running warm up/down 20:00 [1]

Monday Jun 22, 2009 #

Running intervals 40:00 [3]

X the grain in grønliasen - trying to make up for the worse and worse terrain tt times with some faster ups and downs in terrain.

Running warm up/down 30:00 [1]

Sunday Jun 21, 2009 #

Running intervals 35:00 [4]

Reps up Grønliasen - records on them all!

Running warm up/down 25:00 [1]

Saturday Jun 20, 2009 #

Running long 1:00:00 [2]

Steady, quite late and tired

Friday Jun 19, 2009 #

Exercises, sprints 20:00 [3]

Running warm up/down 25:00 [1]

Thursday Jun 18, 2009 #

Running race 41:03 [4]

Terrain test. Second worst ever, worstened only by 2005 when I had been injured and just cycled a bit....

A contrast to my road times which are pretty well up there - maybe not spent enough time in norwegian terrian? The wet rock probably did not help either.

Running warm up/down 45:00 [1]

Wednesday Jun 17, 2009 #

Running intervals 40:00 [4]

Running warm up/down 25:00 [1]

Exercises, sprints 5:00 [2]

Tuesday Jun 16, 2009 #

Orienteering tempo 46:00 [2] 3.9 km (11:48 / km)

Training for World Cups - middle race. Struggled a lot - a shock to be running on such a different level of map than in Finland, really backwards here. Did not cope so well with it and made a series of errors - in fact all of us did the same. I was trying to run straight and pick things off which worked badly. Guess it was not relevant or so useful session.

Running warm up/down 19:00 [1]

Monday Jun 15, 2009 #

Running warm up/down 20:00 [1]

Circuits 30:00 [2]

Sunday Jun 14, 2009 #

Orienteering race 1:39:00 [4] 16.5 km (6:00 / km)

Jukola, last leg. Made a good start and gaining places until suddenly one of my lenses was knocked out. Was sure it was still there but could not get it back on so went for a new lense (after going through a tricky section).

A few minutes later, this one was knocked out, I missed and we were losing places. This time I got it back in and ran ok to the end.

All in all some signs of progress - but a shame not to have got a better result for the team.

Running warm up/down 20:00 [1]

Saturday Jun 13, 2009 #

Running warm up/down 30:00 [1]

Steady in forest testing O-shoes (supra, not as super as icebugs)

Exercises, sprints 5:00 [2]

Getting legs moving

Friday Jun 12, 2009 #

Orienteering long 1:10:00 [2]

Steady o on nom short area from 8 years ago. Much greener than Salo - paths tempting

Running warm up/down 15:00 [1]

Exercises, sprints 10:00 [2]

Evening exercises to get legs moving

Thursday Jun 11, 2009 #

Orienteering long 1:05:00 [2]

Steady run with map from house we are staying at.

Oddly had been at this random house 40k from Mikkeli before - a bit unsure of why but it brought back memories...

Tuesday Jun 9, 2009 #

Orienteering race 41:00 [4]

Nordic middle. Ran technically quite well - lost about 1 minute in small errors of line. A lot more of the best times - was breathing hard and toling all the way. Would have been interesting to have a quickroute trace as well.

All in all the races in Salo have been good - the maps are good, courses challenging and terrain varied - remarkably with just 1 assembly area.

I could have worked a bit more on being ahead in my orienteering but my biggest error is around 30 seconds and I have hit a lot of controls cleanly. That being said, my results are nothing to write home about. The level is high.

Running warm up/down 20:00 [1]

Mainly warm up

Monday Jun 8, 2009 #

Orienteering warm up/down 20:00 [1]

Jog round sprint model. Not up for much else, good to stretch legs a little

Sunday Jun 7, 2009 #

Orienteering race 34:00 [4]

Nordic relays, last leg. Sent out in 17th with a couple of danish teams and some way up to the scandinavian teams. Ran pretty much alone except with Scott and Tue right at the end. Technically good - hesitations on 4, 5 and 9 and not really planned the long leg meaning I ran a bit too far round one hill. Brought the team up to 16th.

Running warm up/down 25:00 [1]

A bit more today - following the race during the warm up and getting excited after a solid first leg

Saturday Jun 6, 2009 #

Orienteering 1:40:00 [3] 16.5 km (6:04 / km)
ahr:160

Nordic long champs. Fairly clean run, a few longer hesitiations and one small control miss. Quite a bit off the pace - not picking a good enough line occasionally but mainly slightly off the pace physically.

A tough day out, fought to keep focussed and going. Happy enough with my performance on the day.

Running warm up/down 15:00 [1]

warm up

Friday Jun 5, 2009 #

Orienteering tempo 40:00 [2]

Model event - mixed pace a bit, trying to decifer the 1:15 map. Managed to run fairly cleanly and feel confident I can run a clean race here

Thursday Jun 4, 2009 #

Note
(rest day)

Travel

Wednesday Jun 3, 2009 #

Running intervals 15:00 [4]

2 reps, last 2 of usual, quite quick

Exercises, sprints 10:00 [2]

Running warm up/down 30:00 [1]

Monday Jun 1, 2009 #

Orienteering tempo 40:00 [3]

Middle training at Sandbakken. Ran ok.

Blazing sunshine, summer is here.

Running warm up/down 15:00 [1]

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