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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 27, 2014:

activity # timemileskm+m
  Orienteering6 5:16:46 25.51(12:25) 41.06(7:43) 12071c
  Running Road5 1:53:14 5.91 9.51 32
  Core/ Strength1 40:00
  The Track1 31:28 2.77(11:23) 4.45(7:04)
  Running on Paths1 23:44 2.5(9:30) 4.02(5:54) 45
  Total8 8:45:12 36.69 59.04 19771c

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Sunday Apr 27, 2014 #

Orienteering race 1:54:11 [5] 14.4 km (7:56 / km)
shoes: Supra (2)

Silva League long Vallåsen. This was on a crap area it was a little like running in the forest of dean only greener. Navigation was fairly solid apart from a few wobbles, but I was not running particularly well.

Saturday Apr 26, 2014 #

2 PM

Running Road warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Gel-DS Trainer

Little jog some drills and some stretches before the Sliva league in Båstad. Legs feeling very tired.

Orienteering 17:54 [5] *** 3.1 km (5:46 / km)
28c shoes: Gel-DS Trainer

Silva League sprint. Didn't go so well, made a foolish mistake in the first 5 that put me well down and then I was just struggling with the running for the rest of the race. A very warm day and a pretty dull race.

Running Road warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Gel-DS Trainer

Warm down jog with John.

Thursday Apr 24, 2014 #

10 AM

Running Road warm up/down 16:54 [1] 2.39 km (7:04 / km) +10m 6:56 / km
shoes: Gel-DS Trainer

Jog before a morning interval session with Josh.

The Track intervals 31:28 [5] 4.45 km (7:04 / km)
shoes: Gel-DS Trainer

5x 200m with walk/jog recovery x2 6mins between
This hurt a lot! But happy with the times:
28.2 27.5 29.7 28.7 29.0
29.7 29.3 30.2 29.6 26.4

Running Road 13:30 [3] 2.12 km (6:22 / km) +22m 6:03 / km
shoes: Gel-DS Trainer

Jog back to the house
6 PM

Running on Paths 12:41 [2] 2.3 km (5:31 / km) +23m 5:15 / km
shoes: Inov8 x-talon

Club night. Run to an area a little further from the hut.

Orienteering 56:42 [3] 5.11 km (11:06 / km) +43m 10:39 / km
shoes: Inov8 x-talon

Shadowing a 14 year who probably taught me more than I could teach him, and he was running quicker than I was hoping he would. Legs were not enjoying it at all.

Running on Paths 11:03 [1] 1.72 km (6:25 / km) +22m 6:02 / km
shoes: Inov8 x-talon

Back to the club house for a Sauna and dinner.

Wednesday Apr 23, 2014 #

10 AM

Running Road warm up/down 15:00 [1]
shoes: Gel-DS Trainer

Legs are feeling pretty dead after the weekend of racing.

Core/ Strength 40:00 [3]
shoes: Gel-DS Trainer

Bench. press-us, sit-ups and back raise.
8 PM

Running Road warm up/down 7:50 [1]
shoes: Supra (2)

Orienteering race 1:01:09 [5] *** 9.1 km (6:43 / km)
15c shoes: Supra (2)

Tiomilarepet: 1st leg on two man relay. This went well and I was running surprisingly well considering how unmotivated I was before starting. Managed to stay with the front pack for quite a long time and then running in the second pack until the 12th control where I got a little caught up in some green and lost a couple of the guys I had been with. Came about 4:30 down on Scott. Navigation was rather vague and I was sat in the back for a lot but knew where I was for most of it and took the lead in my pack on a few legs. Legs felt dead afterwards.

Tuesday Apr 22, 2014 #

6 PM

Orienteering 50:57 [2] *** 6.15 km (8:17 / km) +77m 7:48 / km
8c shoes: Supra (2)

Post Riga and slightly drunken ferry trio recovery session on a nice area. Just taking it easy and not really making mistakes.

Monday Apr 21, 2014 #

11 AM

Running Road warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Gel-DS Trainer

Run to the start and a couple of loops before the Riga city centre sprint race.

Orienteering race 15:53 [5] *** 3.2 km (4:58 / km)
20c shoes: Gel-DS Trainer

Riga city sprint. This was another quick race, new Josh was starting two minutes ahead and wasn't pushing too hard so I was aiming to catch him. Ran well but made one route choice error that I then tried to me up for by running as fast as I could and I was feeling completely dead for the rest of the course and by the time I caught up Josh at 14 both my brain and legs had nearly given up working and I just had to hold on behind him from 16.

Running Road warm up/down 15:00 [1]
shoes: Gel-DS Trainer

Nice jog around the old town looking at the churches and finding a post card shop as a warm down.

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