Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

18:41:13

13.11

21.1

Orienteering

8:36:00

Exercises, sprints

52:00

Total

28:09:13

13.11

21.1

2:05

0:00

» now

Friday Sep 30, 2011 #

Orienteering 1:00:00 [3]

Tapped course on Grønlisen, Hauketo IL map. Going straight on some longish legs. Went ok but pulse very low

Running warm up/down 15:00 [1]

Thursday Sep 29, 2011 #

Running 23:00 [1]

itw

Running warm up/down 15:00 [1]

Exercises, sprints 9:00 [2]

Hill sprints as well

Wednesday Sep 28, 2011 #

Running 28:00 [2]

ITW, a bit better

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Running intervals 33:00 [3]

Usual reps hfw, except a bit slower. 7:30, 11:15 and 12:40. Didn't feel too bad

Tuesday Sep 27, 2011 #

Running 29:00 [1]

ITW, DOMs but getting slowly better

Running 30:00 [2]

HFW

Monday Sep 26, 2011 #

Running 23:00 [1]

ITW. Sore quads.

Running 25:00 [1]

HFW. Really bad DOMS in quads and abs. Slow.

Sunday Sep 25, 2011 #

Running race 1:11:13 [4] 21.1 km (3:23 / km)

Oslo Half marathon. 7th place, time above. First race over 10km on road (and first road race for about 5 years) and was unsure of the pace to go for. Ended up sticking running in a pack of up to about 8 of us most of the way. Felt the muscles starting to stiffen with 5k to go but managed to keep a good pace and even attack the last 3k.

Happy with the time, felt I had not too much more to give. Pretty consistent k splits between 3:14 and 3:28 other than the first about 3:08.

C • nice one! 2

Running warm up/down 25:00 [1]

Saturday Sep 24, 2011 #

Running 23:00 [2]

stolling and striding

Friday Sep 23, 2011 #

Running 28:00 [2]

ITW

Running 35:00 [2]

HFW collecting number for sunday and rushing for train...

Wednesday Sep 21, 2011 #

Running 23:00 [2]

ITW

Running warm up/down 15:00 [1]

Exercises, sprints 9:00 [2]

Strides and hill sprints

Tuesday Sep 20, 2011 #

Running 23:00 [2]

strolling

Running intervals 25:00 [3]

2 terrain reps - 12:31, 11:30ish, 6 seconds recovery.

Running warm up/down 12:00 [1]

Monday Sep 19, 2011 #

Running 15:00 [1]

ITW in the rain again

Running intervals 33:00 [3]

HFW reps. 7, 11 and 12:15.

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Sunday Sep 18, 2011 #

Running 30:00 [2]

Strolling and some strides

Saturday Sep 17, 2011 #

Running warm up/down 22:00 [1]

Orienteering 1:26:00 [3]

Good autumn session

Friday Sep 16, 2011 #

Running intervals 40:00 [4]

Ljan - Grønliasen reps. Felt ok and times ok - 35' active, 6 reps

Exercises, sprints 6:00 [2]

Running warm up/down 25:00 [1]

Wednesday Sep 14, 2011 #

Note
(sick)

Tuesday Sep 13, 2011 #

Running warm up/down 18:00 [1]

Orienteering intervals 1:33:00 [3]

New course on Skullerud

Monday Sep 12, 2011 #

Running 23:00 [2]

itw

Running 23:00 [2]

HFW

Sunday Sep 11, 2011 #

Orienteering race 53:00 [3]

NM relay, 3rd leg. Started in 78th(!) place after a problem on first leg. Ran ok and caught a few teams to bring us to 60th. Quite happy with how orienteering now - have to remember some of this for next season.

Running warm up/down 20:00 [1]

Saturday Sep 10, 2011 #

Running 15:00 [1]

strolling

Friday Sep 9, 2011 #

Running 24:00 [1]

itw

Running 24:00 [2]

HFW

Thursday Sep 8, 2011 #

Orienteering race 1:53:00 [3]

NM Long. 13.7k of green and wet orienteering. Great day out. 24th place.

No mistakes on winsplits! A solid performance. Probably lost a couple of minutes on 2 route choices and a few small hesitations but my best performance for a while.

Looking forwards to watching the tracking later...

Running warm up/down 12:00 [1]

Wednesday Sep 7, 2011 #

Running 20:00 [2]

itw

Running tempo 3:00 [3]

1 short rep!

Running warm up/down 18:00 [1]

Exercises, sprints 7:00 [2]

Tuesday Sep 6, 2011 #

Running 23:00 [1]

itw

Running tempo 7:00 [3]

HFW, One rep - resting up :-)

Exercises, sprints 7:00 [2]

Running warm up/down 19:00 [1]

Monday Sep 5, 2011 #

Running 20:00 [2]

strolling and a few strides

Sunday Sep 4, 2011 #

Orienteering race 1:00:00 [3]

KM relay, Sognsvann. 3rd leg. Started quite a bit behind the leaders. Lost control and picked up several times early on, then settled into some quite good orienteering. Near the end my concentration lapsed and lost a bit. Plenty to work on...

Running warm up/down 25:00 [1]

Saturday Sep 3, 2011 #

Running intervals 26:00 [3]

2 terrain reps. 12:32, 11:30. Good

Running warm up/down 17:00 [1]

Friday Sep 2, 2011 #

Orienteering 36:00 [3]

O reps on svartskog, practicing compass/green - NM training...

Running warm up/down 18:00 [1]

Thursday Sep 1, 2011 #

Running 28:00 [2]

itw

Orienteering 15:00 [3]

OHFW - tøyenpark

Running warm up/down 22:00 [1]

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