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Training Log Archive: OJ

In the 7 days ending Jul 11, 2010:

	activity	#	time	miles		km		+m
	Running	12	5:20:00	36.04		58.0
	Orienteering	7	5:11:57	26.1		42.0			93 /	106c	87%
	Circuits	2	1:00:00
	Track session	1	25:00	4.35	(5:45)	7.0	(3:34)
	Running Drills	2	25:00	1.24	(20:07)	2.0	(12:30)
	Total	12	12:21:57	67.73		109.0			93 /	106c	87%
averages - sleep:8.6

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Sunday Jul 11, 2010 #

9 AM

Orienteering 45:00 [5] ***** 8.0 km (5:38 / km)
spiked:16/18c slept:8.5

Relay training with SWE, AUT, NED and GB on Manen, just up the road from Moholt. 4x1.5km ish loops through green terrain with some challenging route choice legs and quite a bit of path running. What a difference a day makes, my body felt good this morning and I ran well on all 4 loops finishing with the front of my group each time. Tough training though with some big hill climbs.

Running 35:00 [2] 6.0 km (5:50 / km)

Warm up and warm down including a long slog back to the highest point on the area to collect controls, but was worth it to see the views out over the city. I was struggling by the end, and had a hard time working out how to get from one map section to the other to make it back to the finish.

3 PM

Running 20:00 [3] 5.0 km (4:00 / km)

Jog down to the running track with GG. Legs felt pretty heavy, but it was downhill all the way. Lap or two after to warm down.

Running Drills 15:00 [3] 1.0 km (15:00 / km)

Drills at the track with GG, Toni and the girls. Then did 5x60m sprints while the others ran a sprint course. Finished off with a large coffee, first real coffee for days, did it taste good!

Saturday Jul 10, 2010 #

10 AM

Orienteering 41:57 [4] ***** 6.0 km (7:00 / km)
spiked:12/16c slept:8.0

Middle distance training with the Swedes on Iladalen. Not a good session for me, I was unfocused and made too many mistakes. I felt like I never really woke up this morning and it was difficult to get up to full speed.

C • Tired? 3

Running 35:00 [2] 7.0 km (5:00 / km)

Warm up and warm down on the forest roads followed by a dip in an idyllic lake with GG and Are.

6 PM

Running 35:00 [2] 6.0 km (5:50 / km)

Easy jogging with Are, Jon and GG around some trails near the flat. Felt much better this arvo after a short nap.

Circuits 30:00 [1]

Spenst training in the park in the sun.

Friday Jul 9, 2010 #

10 AM

Orienteering 30:00 ****
spiked:9/12c slept:8.5

2xloops on Sagelva, really nice terrain, probably too nice to be really relevant for WOC, but good to give the legs a bit of an easier day. I made some silly mistakes, not concentrating.

Running 25:00 [2]

Warm up and then ran about filming gg and Jon after the session, the terrain was just so aesthetically pleasing.

Thursday Jul 8, 2010 #

10 AM

Orienteering 55:00 [4] **** 9.0 km (6:07 / km)
spiked:6/6c slept:8.5

Route chouce training on Storheia, very long legs over open marshes and the open tops of the hills above Trondheim. Ran with Felix and Jon Are meeting at all the controls to test the routes in real time. Great session, especially dropping off the edge of the plateau with nothing but lakes and forests stretching out below us. My legs were sore after circuits, but felt OK when I got going, and a swim in the lake after helped them out.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and down.

5 PM

Running 30:00 [2] 6.0 km (5:00 / km)

Easy jogging on the streets from Moholt followed by a much-needed stretch in the playground.

Wednesday Jul 7, 2010 #

10 AM

Running 35:00 [2] 7.0 km (5:00 / km)
slept:8.5

Easy running with GG and Jon Are around the streets and trails near home.

C • near home? 3

Circuits 30:00 [1]

Circuit and bodyweight stuff in the park near the flat. Hops, jumps, core and upper body roughly following the new Hemborough plan adapted to our surroundings.

4 PM

Orienteering 40:00 [3] **** 6.0 km (6:40 / km)
spiked:11/13c

Steady session on Lian kindly provided by team AUT, started with GG and Jon Are, but got left behind and ran round on my own. Not a great map, but good to get out.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and warm down.

Tuesday Jul 6, 2010 #

11 AM

Orienteering 55:00 **** 6.0 km (9:10 / km)
spiked:17/18c slept:9.0

Line to warm up then a course on Grakallen including a leg over the top of the hill. I ran right to the top to get a look at the views and got in a boo when the whole top of the mountain was fenced off to protect a military early warning system from terrorists. I thought about climbing the fence but decided that I might get shot. Nice terrain with lots of open marshes and steep slopes, I wasn't concentrating very well and couldn't get Nicola Manfredi out of my head.

Running 15:00 [2] 3.0 km (5:00 / km)

Up to the start and back from the finish.

6 PM

Track session 25:00 [5] 7.0 km (3:34 / km)

Track session with GG at the stadium in central Trondheim. 6x1km with 200m jog recovery taking it in turns to lead. Ran them all sub 3.20, comfortable fast, which was just what my legs needed. Felt nice to run on a firm surface, but tired by the end anyway.

Running 40:00 [2] 9.0 km (4:27 / km)

Down to the track, lap to ease off after drills and back all the way up the hill to Moholt. Quite an effort.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Drills and a few sprints to warm up.

Monday Jul 5, 2010 #

11 AM

Orienteering 45:00 [3] **** 7.0 km (6:26 / km)
spiked:22/23c slept:9.0

Pairs session with Craney on Stavsjon with Toni popping up every so often to offer his wise insights. Took it in turns to run legs on a nice course with no extreme climbs or rough stuff, and managed a near-perfect run between us. A good recovery session.

C • Toni=Yoda? 2

Running 20:00 [2] 3.0 km (6:40 / km)

Bit of a warm up along a forest road and a warm down scramble down some crags.

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