Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Mar 31, 2011:

activity

time

miles

Running

29:59:00

Orienteering

3:43:11

Circuits

3:25:00

Exercises, sprints

1:05:00

Total

38:12:11

2:50

0:00

» now

Thursday Mar 31, 2011 #

Running 38:00 [1]

slow strolling in fresh snow

Circuits 25:00 [2]

Wednesday Mar 30, 2011 #

Running intervals 40:00 [3]

Terrain reps, very hilly, ljankollen. Softer ground and better running by me.

Running warm up/down 20:00 [1]

Circuits 30:00 [2]

Tuesday Mar 29, 2011 #

Running warm up/down 28:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 32:00 [4]

Mortensrud reps again, 5*5' 2' rec ish, few seconds quicker than last week

Monday Mar 28, 2011 #

Running 30:00 [1]

Jog up hill to work. Very steady.

Sunday Mar 27, 2011 #

Orienteering race 1:10:11 [3]
ahr:154

Season premier in Gøteborg. Not entered by coach, ended up starting first thanks to the kind organisers - then disqualified for entering late???? (ok, just guessing why since my result was ok until after I left, this seems the likeliest) All my splits are on winsplits...
http://www.obasen.nu/winsplits/online/sv/default.a...

Typically got the best split up a big climb :-) Happy enough with run if a bit tired from yesterday and a few lapses. Promising start... 154 pulse avg quite low, more to come?

Running warm up/down 25:00 [1]

Saturday Mar 26, 2011 #

Orienteering intervals 55:00 [3]

O training in Gøteborg. Cp and longer legs.

Running warm up/down 15:00 [1]

Orienteering intervals 1:10:00 [3]

Night O - 3 loops. First loop quite light, last very dark. Technically quite good considering.

Running warm up/down 30:00 [1]

Between reps as well

Friday Mar 25, 2011 #

Running 20:00 [1]

ITW. Parked in Oppsal to keep it short

Running warm up/down 15:00 [1]

HFW to car

Running intervals 7:00 [5]

Sprints up hill. Quads sore from yesterday

Exercises, sprints 8:00 [2]

Thursday Mar 24, 2011 #

Running intervals 42:00 [3]

Hilly terrain reps up and down ljankollen - snow-free (almost)! Tough reacquaintance w terrain

Running warm up/down 26:00 [1]

Nosing around and trying magnifier

Wednesday Mar 23, 2011 #

Running 27:00 [1]

itw via train

Running intervals 34:00 [3]

HFW, several records.

Running warm up/down 26:00 [1]

Exercises, sprints 7:00 [3]

Tuesday Mar 22, 2011 #

Running warm up/down 28:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 32:00 [4]

Winter hilly course from Ljan to Mortensrud. Pulse peaking about 158 but getting really good times... Not quite sure what thats about. 4'44, 5'02, 5'32, 4'54, 3'57 ish

Monday Mar 21, 2011 #

Note
(rest day)

Sunday Mar 20, 2011 #

Running intervals 58:00 [3]

Terrain reps again - a few seconds quicker than yesterday - new records 13'09 and 12'00. Little in legs

Running warm up/down 18:00 [1]

Saturday Mar 19, 2011 #

Running intervals 58:00 [3]

Terrain reps, several records - hard surface now! But still lots of snow... 13'12 and 12'01 the records

Running warm up/down 18:00 [1]

Friday Mar 18, 2011 #

Running 14:00 [1]

Running 22:00 [2]

itw, via train

Running intervals 38:00 [3]

hfw. 34.5' hard. Much faster now mainly clear again.

Exercises, sprints 7:00 [2]

Running warm up/down 24:00 [1]

Thursday Mar 17, 2011 #

Circuits 25:00 [2]

Running 10:00 [1]

Running 24:00 [2]

Strolling

Wednesday Mar 16, 2011 #

Running intervals 42:00 [4]

Long reps to Sværsvann kiosk and back. 5'37, 8'0x, 8'14, 8'21, 4'00 + 2', 1'recs. A few records. Good to be on asphalt again!

Exercises, sprints 6:00 [2]

Running warm up/down 18:00 [1]

Tuesday Mar 15, 2011 #

Running intervals 15:00 [5]

50 step hills off 1'. Looking forwards to running on asphalt but some ice spoiled a bit

Exercises, sprints 5:00 [2]

Running warm up/down 24:00 [1]

Monday Mar 14, 2011 #

Running intervals 1:01:00 [3]

Terrain reps - 13:44, 12:36, 13:43, 12:46+3:58.
A bit better pulse and feeling.

Running warm up/down 17:00 [1]

Circuits 20:00 [2]

Sunday Mar 13, 2011 #

Running intervals 57:00 [3]

Tired and lower pulse terrain reps... Times good though, 13:38, 12:28 and 2 slightly slower.

Running warm up/down 15:00 [1]

Saturday Mar 12, 2011 #

Running intervals 59:00 [3]

Terrain reps - 14:09, 12:50 and 2 slightly slower...

Running warm up/down 15:00 [1]

Friday Mar 11, 2011 #

Running 28:00 [1]

To work via train. Good morning exercise, quicker than expected

Running intervals 33:00 [3]

hfw reps, still snowy most of way :-(

Exercises, sprints 7:00 [2]

Running warm up/down 28:00 [1]

Circuits 15:00 [2]

core

Thursday Mar 10, 2011 #

Running intervals 32:00 [4]

Bislett, 5*3lap reps in 5'15-5'18, last 5'23. 1' rec.

Running warm up/down 30:00 [1]

Exercises, sprints 5:00 [2]

Wednesday Mar 9, 2011 #

Note
(rest day)

Tuesday Mar 8, 2011 #

Running intervals 56:00 [3]

Terrain reps - back towards record speed (13:28 and 12:02) - snow collapsed a bit

Running warm up/down 16:00 [1]

Running warm up/down 10:00 [1]

Running 25:00 [2]

Strolling

Monday Mar 7, 2011 #

Running warm up/down 10:00 [1]

Running 25:00 [2]

strolling - felt ok

Circuits 30:00 [2]

Sunday Mar 6, 2011 #

Running intervals 59:00 [3]

Terrain reps again - 14:10 best out, 12:51 back. Good averages, 146 best!!

Running warm up/down 15:00 [1]

Saturday Mar 5, 2011 #

Running warm up/down 21:00 [1]

Starting w stroller

Running intervals 1:00:00 [3]

Reps - first w stroller then onto terrain reps - 14'30 out, 13:55 back and 18'46 for middle

Friday Mar 4, 2011 #

Running warm up/down 22:00 [1]

Exercises, sprints warm up/down 5:00 [2]

Orienteering 28:00 [4]

Sprint training, 2 races with club. A bit slippy in flats on ice and snow. Finished well...

Running 33:00 [2]

Morning stroll

Thursday Mar 3, 2011 #

Running 37:00 [1]

Very steady strolling

Circuits 30:00 [2]

Wednesday Mar 2, 2011 #

Running 25:00 [3]

Stroller reps. Getting quicker... Some black showing again at last.

Running warm up/down 17:00 [1]

Running intervals 43:00 [4]

Long reps to Sværsvann. Got some good conditions along the road, times ok.

Exercises, sprints 5:00 [2]

Running warm up/down 17:00 [1]

Tuesday Mar 1, 2011 #

Circuits 30:00 [2]

Running warm up/down 10:00 [1]

Running 25:00 [2]

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