Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Nov 23, 2008:

activity	#	time	miles		km		+m
Orienteering	4	3:40:38	22.12	(9:58)	35.6	(6:12)	480
Terrain running	1	1:35:29	9.44	(10:07)	15.2	(6:17)
Running	4	1:33:23	12.12	(7:42)	19.5	(4:47)
Other	2	1:30:00
Strength	2	1:15:00
Intervals	1	15:00	2.8	(5:22)	4.5	(3:20)
Total	7	9:49:30	46.48		74.8		480

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Sunday Nov 23, 2008 #

Running warm up/down 26:50 [3] 5.1 km (5:16 / km)
shoes: Olway Speed (II)

Orienteering 23:38 [4] **** 4.0 km (5:55 / km)
shoes: Olway Speed (II)

Follow up training to togheter with Ola M. Quite ok o but one larger mistake. Still snow. :-(

Other 30:00 [4]
shoes: NB 756

Floor ball. Juniors-Seniors. Good game. And of course victory for the old guys. :-)

Note

New season, New Club!

Since I am moving back to Uppsala again and starting a phD in January I have decided to compete for OK Linné nex season. It think it will be very good for my further development to change now. There are some really good guys in the team and it will be fun to train and compete togheter with them.

interview on Linné's site

Saturday Nov 22, 2008 #

Orienteering 1:24:40 [4] **** 14.3 km (5:55 / km) +230m 5:29 / km
shoes: Olway Speed (II)

Moment-o made by the flying frenchman. Too bad it came about 10cm of snow during the night. We were a small group that did "Follow me" with Theirry in the front. Very fun training and interesting to see the World Champ in action. The course was divided into different parts, simplifying, only contours, compass through a white area, control picking, fartlek and a sprint course in the end.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Intervals 15:00 [4] 4.5 km (3:20 / km)
shoes: NB 756

Strength intervals 15:00 [4] *****
shoes: NB 756

Very fun indoor training signed Theirry. Combined running intervals, strength and technical/mental training. It was based on for the first set 40s work, 30s rest and in the second set 50s work, 30s rest. It was in the indoor running track at Bosön. On the work period you either run or do strength (alternating between them). In the rest and during the strength exercises you have different technical problems to solve, like watching video when Theirry running with headcam and follow on a map, transfering pictures from forest to map, and map to pictures and a lot of other good exercises.

C • Sounds great! 2

Friday Nov 21, 2008 #

Other 1:00:00 [1]

Yoga in the morning

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: NB 756

Orienteering race 55:19 [5] **** 11.3 km (4:54 / km) +250m 4:24 / km
shoes: Olway Speed (II)

Competition like o-training at Enebybergs IP. Have been a while since I did orienteering and run fast in the forest so had some problems in the beginning, the second part was ok but I got really tired at the end. About 5min behind Theirry.

Thursday Nov 20, 2008 #

Strength 1:00:00 [3]

First day of camp with Swedish national team on Bosön. Some evaluation of my strength and tightness in the morning and a quite hard strength-training in the afternoon concentrated on core and legs.

Wednesday Nov 19, 2008 #

Orienteering 57:01 [2] *** 6.0 km (9:30 / km)
shoes: Mizuno Wace Ascend

Helping Mike putting out flags for Linné's Wednesday night-o in Nåsten

Tuesday Nov 18, 2008 #

Terrain running 1:35:29 [3] *** 15.2 km (6:17 / km)
ahr:158 max:172 shoes: Mizuno Wace Ascend

Tisdagsbana with Linné. Tisdagsbana is a Line-O were the longest course is around 15-20km, usually it is quite comfortable pace in the beginning than it is getting faster and faster closer to the end. Today Mats T set a high pace straight from the start (at least for me). Had only planned to run a little more than an hour, but the legs felt quite ok and it was a nice group so I followed a little longer but not the whole course. Starting to feel a little better but the heart-rate is still high.

C • wow, sounds fun! Wish we h... 4

C • track? 2

Monday Nov 17, 2008 #

Running 40:33 [3] 9.4 km (4:19 / km)
shoes: NB 756

Run from home (in Uppsala) to the light-track at Linné's club house and two laps there before going home again.

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