Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Apr 30, 2011:

activity

time

miles

Running

24:07:37

Orienteering

9:32:00

Circuits

1:55:00

Exercises, sprints

25:00

Total

35:59:37

2:09

0:00

» now

Friday Apr 29, 2011 #

Running 15:00 [1]

wu and wd

Orienteering 45:00 [2]

Night training. Thought I should get used to the terrain and build confidence a bit after the last night races being poor. Started ok but missed one and only found it when leaving for next and had to give up on another as well... not good for confidence and plenty to think of

Thursday Apr 28, 2011 #

Running 30:00 [2]

strolling

Running intervals 26:00 [3]

terrain , 1240 aND 1124

Running warm up/down 15:00 [1]

Wednesday Apr 27, 2011 #

Running 32:00 [2]

strolling

Running warm up/down 20:00 [1]

Orienteering intervals 40:00 [3]

6 reps, greverudåsen. w mikkel, martin + ok tech

Tuesday Apr 26, 2011 #

Running 35:00 [2]

strolling

Monday Apr 25, 2011 #

Circuits 10:00 [2]

Running warm up/down 20:00 [1]

Orienteering 54:00 [3]

O reps on Puttåsen. Kept up a decent pace and technique - unusually for Puttåsen....

Sunday Apr 24, 2011 #

Circuits 15:00 [2]

Running intervals 40:00 [4]

Good set of reps on summer course - from ljan to grønliasen. 4'45, 5'01, 5'15, 4'30, 6'10 and 8'13 all approx. 1' rec. Not record pace but did 2 fewer reps and 1' more rest most of last year...

Running 35:00 [2]

strolling

Running warm up/down 30:00 [1]

Friday Apr 22, 2011 #

Running 30:00 [2]

strolling

Orienteering intervals 53:00 [3]

Skullerud - o reps focussing on straight line and compass. Hit a few but really this is not a great way to orienteer.

Running warm up/down 17:00 [1]

Thursday Apr 21, 2011 #

Running tempo 30:37 [4]

Took at pop at my time trail, one I have run since 2000. No racing so good to do a tempo session - then went and got the record that has stood since 2002. One goal for the year well accomplished. Now to work on terrain and navigation....

Running warm up/down 28:00 [1]

Exercises, sprints 5:00 [2]

Wednesday Apr 20, 2011 #

Running 35:00 [2]

stroll

Tuesday Apr 19, 2011 #

Running 35:00 [2]

stroll

Orienteering intervals 45:00 [3]

Sævig reps on grønliasen

Running warm up/down 20:00 [1]

Monday Apr 18, 2011 #

Running 30:00 [2]

stroll

Running warm up/down 15:00 [1]

Running intervals 52:00 [3]

terrain reps, new records aroud 12:24 and 11:20.

Sunday Apr 17, 2011 #

Running warm up/down 20:00 [1]

Orienteering 51:00 [3]

old cp on grønliasen. Good to be able to train o tech again!

Saturday Apr 16, 2011 #

Running 30:00 [1]

stroll

Circuits 25:00 [2]

Friday Apr 15, 2011 #

Orienteering race 1:26:00 [3]

Craft cup night. First bigger race of the year and a record miss to number 1 for me. Few misses after that, concentration waned.

Not a good performance on a typical Sundby course - control picking and really poor longer legs between. A poor night season nearing its conclusion, I struggle when it is hard to run.

C • Oops! 2

Running warm up/down 25:00 [1]

Running 18:00 [1]

strolling

Thursday Apr 14, 2011 #

Running 30:00 [1]

strolling

Circuits 15:00 [2]

core

Wednesday Apr 13, 2011 #

Running 26:00 [2]

ITW including a 30'' I5 to get the train that was unusually on time...

Running warm up/down 27:00 [1]

Running intervals 35:00 [3]

HFW reps. Low pulse but times ok

Exercises, sprints 5:00 [2]

Tuesday Apr 12, 2011 #

Running intervals 53:00 [3]

Terrain reps - first time with almost no snow. Quite different though times not that much better than in the snow. 12:47 and 11:30ish... Tired on second lap.

Running warm up/down 15:00 [1]

Monday Apr 11, 2011 #

Running intervals 40:00 [4]

Reps along time trial route - 7 reps, total 32:20ish running. Really quick at end, started a bit slower

Exercises, sprints 5:00 [2]

Running warm up/down 24:00 [1]

Sunday Apr 10, 2011 #

Note
(rest day)

Birthday party etc

Saturday Apr 9, 2011 #

Running 20:00 [1]

short stroll

Orienteering 1:12:00 [3]

Night race, fredrikstad. Lots of open rock and quite vague controls. Not quite up to it with compass and a bad line at end. Pulse pretty low - probably not the terrain running either? Lots to work on.

Running warm up/down 20:00 [1]

Friday Apr 8, 2011 #

Running 35:00 [2]

Stroll

Circuits 25:00 [2]

Thursday Apr 7, 2011 #

Running intervals 40:00 [4]

Reps round tt course - 33'5' running total, 1-2' recs

Running warm up/down 25:00 [1]

Exercises, sprints 5:00 [2]

Wednesday Apr 6, 2011 #

Circuits 25:00 [2]

Running 35:00 [2]

strolling

Tuesday Apr 5, 2011 #

Orienteering race 57:00 [3]

Night race, Ljankollen. Pulled from my chance at Ås by night final and into a private selection race with a peculiar 1' start interval. This ended up affecting the race quite a lot - I ran over half the race close to my 1' man, pulling away up each climb and then he ran me in back down. Ran at a better speed but 1 stupid miss and a few poor controls.

Running warm up/down 20:00 [1]