Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: malin

In the 7 days ending Apr 15, 2012:

activity	#	time	miles		km		+m
Orienteering	4	4:16:15	19.18	(13:22)	30.86	(8:18)	482
Running	4	1:21:20	7.38	(11:02)	11.87	(6:51)
Cycling	1	57:30
Total	6	6:35:05	26.55		42.73		482

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Sunday Apr 15, 2012 #

9 AM

Running warm up/down 18:16 [3] 2.1 km (8:42 / km)
shoes: Icebug Spirit (pair3)

Orienteering race 44:35 [5] 4.83 km (9:14 / km) +98m 8:23 / km
shoes: Icebug Spirit (pair3)

Second race of Silva League, middle distance today at the same area. Didn't qualify to E1 today (WRE) so ran E2. Not as happy with my race today, just didn't get into the map and struggled to find the flow in the beginning. Then made a mistake around 1,5 minute to number 14. So overall not great but still ok! :)

Results: http://eventor.orientering.se/Events/ResultList?ev...
Map: http://www.sandomulti.se/kartarkiv/show_map.php?us... the map is a bit blurry in places...

Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: Icebug Spirit (pair3)

Saturday Apr 14, 2012 #

9 AM

Running warm up/down 13:12 [3] 2.05 km (6:26 / km)
shoes: Icebug Spirit (pair3)

Orienteering race 1:30:25 [5] 10.68 km (8:28 / km) +250m 7:35 / km
shoes: Icebug Spirit (pair3)

First race of Silva League - a long distance in Jonsered. Was happy to make W21E since I was expecting to be running the E2 class. Was running well for most of it and only did some really small mistakes. Really happy to be able to get through a long race like this without making mistakes and also feeling like I had energy throughout the whole race. Ended up on place 44 among 72 starters and I'm happy with that! 17 minutes up to Annika Billstam who won but I guess she is the world champion too ;) Really fun race anyway!

Map part 1: http://www.sandomulti.se/kartarkiv/show_map.php?us...
Map part 2: http://www.sandomulti.se/kartarkiv/show_map.php?us...
Results: http://eventor.orientering.se/Events/ResultList?ev...

C • Good race! Well done :-) 3

Friday Apr 13, 2012 #

Running 27:33 [3] 4.3 km (6:24 / km)
shoes: Asics Kayano 18

Really easy jog with Marcus. Did a few surges too. Excited for the weekend :)

Thursday Apr 12, 2012 #

Note
(rest day)

Wednesday Apr 11, 2012 #

3 PM

Orienteering 59:51 [4] 6.94 km (8:37 / km) +134m 7:52 / km
ahr:170 max:187 shoes: Icebug Spirit (pair3)

Joined in a training with the Tulo training camp. We did orienteering intervals where we first had a quite easy longer leg to the top of a hill as an interval, and then two or three short legs as recovery. The two last intervals I also added the first short leg as part of the interval, as I got together with the guys and they did that. Was probably even better since you had to keep your focus and your pace a bit longer and for two controls.

Tuesday Apr 10, 2012 #

4 PM

Cycling 57:30 [3]

Was going to go to the gym, but my card wasn't valid anymore. So went down to the gym in our house to try out that bike but it was totally worthless!
So just went outside for a ride in the rain/wind. Was ok... but a bit windy. :) Just went quite easy, was tired.

Monday Apr 9, 2012 #

11 AM

Running warm up/down 14:50 [3] 2.5 km (5:56 / km)
shoes: Icebug Spirit (pair3)

Orienteering race 1:01:24 [5] 8.41 km (7:18 / km)
shoes: Icebug Spirit (pair3)

Nybro OK long distance. Fairly happy with my run today! Had to really slow down in places because of hard controls but it was worth it when I didn't miss them. Only thing I'm a little bit concerned about is that I lose so much time on the long legs, and that I'm not very good in picking the fastest routes. Have to practice this!

Results: http://eventor.orientering.se/Events/ResultList?ev...
Map: http://www.sandomulti.se/kartarkiv/show_map.php?us...

Running warm up/down 2:29 [3] 0.32 km (7:46 / km)
shoes: Icebug Spirit (pair3)

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