Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 17, 2008:

activity

time

miles

Trail/terrain running

2:44:53

19.37

(8:31)

31.18

(5:17)

Orienteering

2:30:09

16.18

(9:17)

26.04

(5:46)

58 /

60c

96%

Climbing

1:00:00

Cycling

1:00:00

12.43

(4:50)

20.0

(3:00)

Swimming

9:12

0.16

(59:13)

0.25

(36:48)

Total

7:24:14

48.14

77.47

58 /

60c

96%

averages - sleep:8.3 weight:61.5kg

2:20

0:00

» now

Sunday Aug 17, 2008 #

Trail/terrain running warm up/down 18:27 [3] 3.83 km (4:49 / km)
shoes: Integrators

Orienteering intervals 52:16 [4] ***** 8.81 km (5:56 / km)
ahr:150 max:163 spiked:16/16c shoes: Integrators

SM long training. 3 long intervals (2.2km 14mins, 2.2km 13mins, 4.4km 25 mins) with jogging in between. Orienteering really well.

We planned the course previous evening and coloured the map with highlighters for important information and traffic lighting - interesting concept but made the map harder to read. No mistakes, just a few hesitations again.

Trail/terrain running 12:10 [2] 1.73 km (7:02 / km)
shoes: Integrators

Slow jogging between intervals

Trail/terrain running warm up/down 22:10 [3] 3.91 km (5:40 / km)
shoes: Integrators

Orienteering race 34:57 [5] ***** 6.04 km (5:47 / km)
ahr:155 max:173 spiked:11/12c shoes: Integrators

SM relay training with Gothenburg. Last leg training. I was really tired after 2 middle distances and intervals. Felt strong but my head was sleepy. Ran ok though except for 2 controls early on. The second control I was spot on, but it looked wrong and I stood there for 30 seconds proving it to myself that I was right while others ran off. The 3rd I was on line and came into some green (not on the map - damn you Swedish mappers!!! why can't you put important information like vegetation on the map?), came out the other side having lost confidence and persuaded myself that I was in the wrong marsh and proceeded to lose 2-3 minutes. Ran ok after that but was behind the pack.

Tough weekend

Saturday Aug 16, 2008 #

Trail/terrain running warm up/down 22:45 [2] 4.22 km (5:23 / km)
shoes: Integrators

Orienteering race 29:09 [5] ***** 5.17 km (5:38 / km)
ahr:172 max:184 spiked:16/17c slept:7.5 shoes: Integrators

Jarla middledistance elite race. Ran pretty good, but made a hash of the first control - didn't understand the map really and lost 2 minutes- Linus caught me up and we ran together for a few controls before I ran away. Finished 8th which is pretty bad in a local race, but the standard was pretty damn high actually, and I was less than 2 minutes down so I ran pretty good after the first control.

Results
http://www.obasen.nu/winsplits/online/sv/default.a...

Trail/terrain running warm up/down 27:06 [3] 6.0 km (4:31 / km)
shoes: Integrators

Orienteering tempo 33:47 [5] ***** 6.02 km (5:37 / km)
ahr:169 max:181 spiked:15/15c shoes: Integrators

SM training. Middle distance. Pushed it hard, ran really good, no mistakes just a couple of hesitations.