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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arcticQn

In the 7 days ending Apr 3, 2005:

activity # timemileskm+m
  Orienteering3 2:04:25 7.77 12.5 500
  Running4 1:44:00
  Spinning bike1 1:00:00
  Swimming1 32:00 0.93(34:20) 1.5(21:20)
  Core strength1 10:00
  Total5 5:30:25 8.7 14.0 500
averages - sleep:7

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Sunday Apr 3, 2005 #

Running warm up/down 15:00 [2]

Orienteering race 1:07:55 [4] **** 8.1 km (8:23 / km) +280m 7:09 / km
ahr:172 max:183 slept:7.0

Classic course.
Messed up #4 a bit, hesistated and searched around. Slow to #5 where Katarina Smith caught me. Then we caught up with Sam and the three of us were within sight dist most of the rest of the way, catching up with the earlier Red starters. Finished in a big pack, mostly within a few minutes.
Legs and head were tired after yesterday. Having trouble concentrating and running smoothly. Still lots of mud and slick slopes!

Saturday Apr 2, 2005 #

Running warm up/down 30:00 [2]

A nice 3k run to the start, but got there WAY too early and ended up running up and down up and down up and down the road just to stay warm, but certainly not dry!

Orienteering race 36:45 [4] **** 4.4 km (8:21 / km) +220m 6:41 / km
ahr:173 max:183

Short course. Pouring rain, mud mud mud, wind blowing everything sideways. Felt good and strong through the whole course and was able to run through most everything. Even ran (slowly) up the slick hills, just to keep moving. Spiked just about every control, though perhaps some iffy route choices to some.

Friday Apr 1, 2005 #

Running warm up/down 15:00 [2]

Orienteering race 19:45 [5] ***
ahr:182 max:186

Pig Sprint
First sprint since....Switzerland?? I don't even remember. I'm certainly in no shape for sprinting, I don't even have a kick at the end of the longer races these days! But it went well regardless. Took me a bit to get into the map (as usual for me) and I made a .30sec mistake on #3, going down the wrong spur/ridge thing. Other than that, it was fairly clean. Iffy route choice on 9 I think it was, (I don't even remember, my mind was a little foggy by that point.)

Wednesday Mar 30, 2005 #

(rest day)

Ankle muscles have been sore after last weekends race and I had several errands and random things to do and didn't have time, really, to go for a run. Which is fine anyway, my legs needed the rest, even though we're driving all evening thursday.

Tuesday Mar 29, 2005 #

Running 44:00 [4]
ahr:156 max:169 shoes: Nike Goretex

"Easy 40' run" with Kristoffer. Went up the hill behind my place to forest trails, still covered in snow and ice and, after all this rain, water! Feet got wet despite the goretex, but it was warm enough that it didn't matter at all. Ended up pushing the pace most of the way, even though I was leading, ops.
Good run, though, feels good to be running on clear trails again, not just snowy trails.

Monday Mar 28, 2005 #

Spinning bike 1:00:00 [3]
ahr:143 max:164

4x6' intervals w/ 4' recovery muscle tension (high resistance low cadence)
My legs did not want to push it today. Tired from the weekend for sure. I struggled through these intervals knowing that I'd feel better after, and I do.

Core strength 10:00 [1]

Abs and stuff

Swimming 32:00 [3] 1.5 km (21:20 / km)

1500m swim workout with 4x200m drills to work on gliding and smoothness through the water. Took a bit to get into it, but got it down after a few intervals. The cooldown felt the best, I felt rreal strong!

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