Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Mar 31, 2009:

activity	#	time	miles	km	+m
Running	22	27:10:00	22.31	35.9
Orienteering	3	4:30:00	8.7	14.0
Circuits	5	3:20:00
Cycling	5	2:10:00
Exercises, sprints	9	1:40:00
Total	29	38:50:00	31.01	49.9

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Tuesday Mar 31, 2009 #

Orienteering race 35:00 [4] ****

Night training on Bygdøy. Good session, lots of controls, high speed (considering the snow) and had to kepe focussed. Kept pretty good focus but not leading too much

Running warm up/down 35:00 [1]

Sunday Mar 29, 2009 #

Orienteering long 1:55:00 [2] 14.0 km (8:13 / km)
ahr:120

Halden, orienteering at slightly varied pace - felt quite good and an improvement on last week. Had some problems with an unmapped 1,3km long and 6m high wall which I decided not to try to cross. It spoilt my course quite a bit.... Using old maps has its dangers.

Saturday Mar 28, 2009 #

Running intervals 30:00 [4]

4*5' ish reps, 2' pause. Good times at last and pressing a bit harder, felt like I am making progress

Exercises, sprints 10:00 [2]

Running warm up/down 25:00 [1]

Friday Mar 27, 2009 #

Cycling intervals 30:00 [4]
max:169

5*4' on stationary bike

Cycling warm up/down 20:00 [1]

Thursday Mar 26, 2009 #

Running intervals 30:00 [4]

4*5', 2' rec. Not great pulse or speed, tired after too little sleep

Exercises, sprints 10:00 [2]

Running warm up/down 25:00 [1]

Wednesday Mar 25, 2009 #

Cycling warm up/down 10:00 [1]

Circuits 55:00 [2]

Added a couple of exercises inspired by last week

Tuesday Mar 24, 2009 #

Running long 1:50:00 [1]
ahr:110

Steady with club on snowy paths and in hardening snow in terrain

Average pulse rather low - made a break at the end and pushed it a bit more but still a rather poor quality session. Last of the winter I guess

Monday Mar 23, 2009 #

Running intervals 44:00 [4]

5-9' reps. Managed a good section at I4 and good times. Enjoying the warmth (5 degrees maybe...).

Exercises, sprints 10:00 [2]

Running warm up/down 36:00 [1]

Sunday Mar 22, 2009 #

Orienteering long 2:00:00 [2]

Orienteering near Svinesund. A bit of snow in places - generally in the young trees and amonst the brashings which was nice. But good to be orienteering again! Worth the 75' drive each way - especially with the shopping 5km south.

Saturday Mar 21, 2009 #

Running intervals 45:00 [3]

55'' loops on a scrap of snow-free terrain on Ljankollen - actually, half on path and half terrain. mainly 2 loops then 20'' rest.

Running warm up/down 30:00 [1]

Friday Mar 20, 2009 #

Running intervals 29:00 [4]

Repeated yesterdays intervals to see if getting fitter - a bit quicker, training works!

Running warm up/down 31:00 [1]

Thursday Mar 19, 2009 #

Exercises, sprints 10:00 [2]

Running intervals 29:00 [4]
max:160

5' reps, 2' rec. Pulse not really high enough

Running warm up/down 41:00 [1]

Wednesday Mar 18, 2009 #

Circuits 1:00:00 [2]

Gym with club

Tuesday Mar 17, 2009 #

Running long 2:00:00 [2]

Steady with club and alone - really really slow in terrain so stayed on paths

Monday Mar 16, 2009 #

Running intervals 37:00 [4]

Bislett, 11*1k with 80m jog recovery (in 20-25''). Pace pushed quite hard at start but settled down to 3'25 ish pace when alone

Running warm up/down 38:00 [1]

Sunday Mar 15, 2009 #

Running long 1:40:00 [2]

Steady in snow, staying on the few small paths. Sun out but there is a lot of melting to go until I can leave the paths

Saturday Mar 14, 2009 #

Exercises, sprints 15:00 [2]

Running intervals 35:00 [4]

reps on roads. Ran good times - cannot really understand why when I was so bad on wednesday, proceeded to do reps the next days... Training works? It should not really on this time scale.

Running warm up/down 30:00 [1]

Friday Mar 13, 2009 #

Cycling intervals 24:00 [4]
max:165

Cycling reps, 4*4' - pissing in my pants to keep warm? On rollers so it was hot anyway

Cycling warm up/down 11:00 [1]

Running warm up/down 10:00 [1]

Thursday Mar 12, 2009 #

Running intervals 35:00 [4] 9.6 km (3:39 / km)

8*1k, 200m jog recovery with club in ekeberg hall (a 200m indoor track - a change from the 535m one I usually use)

3'06-3'12 on them all - Mikkel set a good, consistent pace and we managed not to wind each other up too much (except on the 6th and last ones when our long night runner put in a 25' last 200m)

Running warm up/down 30:00 [1]

Wednesday Mar 11, 2009 #

Exercises, sprints 15:00 [2]

Running intervals 40:00 [3]

Nice to be running in the light but quite a few patches of ice and too low pulse

Running warm up/down 35:00 [1]

Tuesday Mar 10, 2009 #

Running long 1:15:00 [2]

Steady with club - cut short

Running long 45:00 [2]

steady

Monday Mar 9, 2009 #

Cycling 30:00 [2]

Circuits 45:00 [2]

Usual exercises, feeling a bit better

Sunday Mar 8, 2009 #

Note
(sick)

cold :-(

Saturday Mar 7, 2009 #

Running long 1:35:00 [2]

Steady run over grønliasen and via mortensrud for 'urgent' shopping

Friday Mar 6, 2009 #

Running 1:00:00 [2]

Steady run

Circuits 15:00 [2]

Rest of gym, stomach. Very hard work split like this

Thursday Mar 5, 2009 #

Running 30:00 [4]

4 reps 5-6', felt good but times not so good...

Exercises, sprints 10:00 [2]

Running warm up/down 35:00 [1]

Wednesday Mar 4, 2009 #

Cycling 5:00 [1]

Circuits 25:00 [2]

Leg exercises

Tuesday Mar 3, 2009 #

Running long 1:40:00 [2] 16.3 km (6:08 / km)
ahr:123

Steady on snowy paths and roads with club - I was tasked to lead and found some good paths north, then set a little mental toughness tesk by almost getting back and going out again after 70mins. Over half failed the test and went back so 4 of us went out to ødegård.

Monday Mar 2, 2009 #

Exercises, sprints 10:00 [2]

Running intervals 38:00 [4] 10.0 km (3:48 / km)

Bislett, 6*1635m, 5:20-5:34, 1' recovery. Tried to run relaxed and not too hard but got into a few venice street race moments at the start which raised the adrenelin. Difficult with big groups stood fairly still and blocking the whole track. Actually, they tend to leave some small gaps but then I get close and someone says 'mind out' and they all turn and block even more. Need to be careful to avoid injury here, should be better with bigger groups of us...

Running warm up/down 32:00 [1]

Sunday Mar 1, 2009 #

Running intervals 35:00 [3]
ahr:150

Reps on road

Running warm up/down 35:00 [1]

Exercises, sprints 10:00 [2]

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