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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Running22 13:51:09 4.66 7.5
  Orienteering11 11:52:00 4.66 7.5
  Cycling3 1:00:00
  Circuits3 50:00
  Total25 27:33:09 9.32 15.0

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Tuesday Sep 29, 2009 #

Orienteering intervals 1:00:00 [4]

Hill O reps up and down skullerudåsen (again...). Was strongest up the hills but not so great down, as usual...

Running warm up/down 30:00 [1]

Monday Sep 28, 2009 #

Running 35:00 [2]

Evening run up hill with headlight

Circuits 10:00 [2]

Sunday Sep 27, 2009 #

Note
(rest day)

Tired

Saturday Sep 26, 2009 #

Orienteering race 1:48:00 [3]

Tyttebærtrampen 2009. A mass start race in terrain around the treeline at Sjusjøen. 12 controls in 15k and no forking, route choice and some tricky controls were there to split the field of 8.

From the start, Neil went a different way to leave 7 of us, about 4 of us were still in the pack at no 3 when a heavy hill climb in heather gave me a great chance to attack. I pulled a bit away and got the lead I needed, holding it for the next 11k to secure a win. Regretted Neils bad route to 1 as I warmed down, changed, had the prize giving, ate and was still waiting.
C • Winner! 1

Running warm up/down 20:00 [1]

Friday Sep 25, 2009 #

Cycling 45:00 [2]

Steady ride on roads and paths - first outdoors this year...

Thursday Sep 24, 2009 #

Running intervals 19:00 [3]

Couple of reps, not great speed. Motivation not so high but good to press a bit

Running warm up/down 26:00 [1]

Wednesday Sep 23, 2009 #

Running long 35:00 [2]

Steady run enjoying the evening. Ran right past a family of moose

Tuesday Sep 22, 2009 #

Orienteering race 55:00 [3] 7.5 km (7:20 / km)

Night race, WOC 1978 terrain. Ran quite cleanly other than typical night O stuff and one control in grown up felled areas. A few really nice legs. Worth the trip, shame only 2 others ran!

Running warm up/down 25:00 [1]

Pretty long wu with Neil then and wd waiting for him until I got bored - not a night he covered himself in glory...

Monday Sep 21, 2009 #

Cycling 5:00 [1]

Circuits 10:00 [2]

Sunday Sep 20, 2009 #

Orienteering intervals 1:20:00 [3]

O reps from Sandbakken forked w Neil
C • Nice work at NM Dan 4

Running warm up/down 25:00 [1]

Saturday Sep 19, 2009 #

Orienteering intervals 1:10:00 [3]

O reps round old course - felt quite slow after all the rest but a nice day out

Running warm up/down 35:00 [1]

Could not find the area or a good route to the car on my way back - good job there were some signposts as I was way off the map...

Friday Sep 18, 2009 #

Running long 1:00:00 [2]

Steady run, feel a bit better

Thursday Sep 17, 2009 #

Note
(rest day)

Wednesday Sep 16, 2009 #

Running long 40:00 [2]

Tired still

Tuesday Sep 15, 2009 #

Running long 35:00 [1]

Tired from NM

Sunday Sep 13, 2009 #

Orienteering race 40:00 [4]

NM relay. Set out on second leg in 13th, 5' down. Came back 8th - picked off teams all the way round but losing a little bit to the front - a couple of small errors and lack of energy. Am looking forwards to a change to the NM program next year.

All in all a good 4 days - close to my best NM long result, a huge improvement in my middle on a varied course and a best NM relay result so all in all my best ever NM week. Encouraging for next year though I still need to improve to be getting new best WOC results...
C • god innsats 1

Running warm up/down 25:00 [1]

Saturday Sep 12, 2009 #

Orienteering race 48:00 [4]

NM shorted long final (officially the middle but the time betrays it).

Ran a good first half if not too spritely - but the course was a true game of 2 halves. Determination on the second half was strong until a small miss on a very subtle reentrant and then a bigger error on the next one miscounting the ridges. Ok after that and so ran to a solid 27th - a world better than any previous NM middle. Much room for improvement but a giant leap the right way

Running warm up/down 25:00 [1]

Friday Sep 11, 2009 #

Orienteering race 28:00 [4]

Middle qualifying. A mainly downhill course, quite easy course and tired legs from yesterday meant this was going to be tough for me - but a clean run squeezed me through. Determined to be in control and managed it quite well.

Running warm up/down 30:00 [1]

Including wd up 150m climb to accom.

Thursday Sep 10, 2009 #

Orienteering race 1:55:00 [4]

NM Long. 17th=. A large mistake at 5 lost me some momentum but managed to keep an ok speed to the end and avoid large errors. Didn't feel I had put in enough and had missed too much but the result is only bettered by 2004 (by 1 place).

Running warm up/down 15:00 [1]

Don't overdo it...

Wednesday Sep 9, 2009 #

Note
(rest day)

Work then travel to NM - 6h+ by car, rest?

Tuesday Sep 8, 2009 #

Running intervals 14:00 [4]

half summer reps

Running warm up/down 30:00 [1]

Monday Sep 7, 2009 #

Running intervals 30:00 [3]

Hills in terrain

Running warm up/down 30:00 [1]

Sunday Sep 6, 2009 #

Orienteering tempo 35:00 [3]

Test running of course for BSK event. A miss early on but then settled a bit (and revisiting several controls)

Running warm up/down 20:00 [1]

Orienteering long 30:00 [1]

Collecting controls

Saturday Sep 5, 2009 #

Orienteering race 43:00 [4]

Test run H21. Made a lot of mistakes due to sloppiness - started well but got into a bad patch in the rockier bits. Must do better.

Running warm up/down 25:00 [1]

Friday Sep 4, 2009 #

Circuits 30:00 [2]

Cycling warm up/down 10:00 [1]

On the rollers

Thursday Sep 3, 2009 #

Running intervals 32:00 [4]

Summer route. Times are close to those in May - except when Brutus decided to play with me.

Running warm up/down 33:00 [1]

Wednesday Sep 2, 2009 #

Running warm up/down 35:00 [1]

Running intervals 25:00 [5]

1' sprint hills at dusk - thought I would be too tired for intervals but felt ok

Tuesday Sep 1, 2009 #

Running race 42:09 [4] 7.5 km (5:37 / km)
ahr:167 max:178

Terrain test, Skullerud. A big new PW. Standing water in the marsh and the splash, and generally wet terrain did not help but I was 1-2% down on last time elsewhere. Managed to press quite hard this time, quite a bit higher pulse than last time - so this is really my current level. A long way back to get my record of 38:11

On the other hand, won the 2 lap race - being the only one who did more than 1 lap. The days when all the men and top women did 2 laps and Bjørnar 3 are long gone - as are the days when we won big relays

Running warm up/down 35:00 [1]

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