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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  Orienteering6 9:03:28 61.92(8:47) 99.65(5:27) 413237 /50c74%
  Trail running6 2:41:07 17.65(9:08) 28.4(5:40) 170
  Running1 38:51 4.62(8:25) 7.43(5:14) 144
  Jympa1 35:00
  Total7 12:58:26 84.18 135.48 444637 /50c74%

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Sunday May 3, 2009 #

Jympa 35:00 [2]

Jympa with a lot of cheating.. Tired legs.

Saturday May 2, 2009 #

Trail running warm up/down 25:00 [3] 4.5 km (5:33 / km) +120m 4:54 / km
ahr:142 shoes: NB RX505

Orienteering race 1:43:08 [5] **** 18.7 km (5:31 / km) +900m 4:27 / km
ahr:161 max:175 spiked:20/26c shoes: NB RX505

Tipo Kupa in Gyöngyöstarján (Borhy castle) in the Mátra mountains, between Miskolc and Budapest. Nice long competition (tough and hilly) on the last day of the training camp. The legs felt ok, finally they seem to tend to normal state, but the feet hurt quite a lot due to blisters, rocky hard ground during the camp. Made a quite lame technical race with two larger misstakes where I lost about 2 and 3min, some smaller misstakes also. Finished 10min behind Marcus M.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

results:
http://www.tipotke.hu/tipo2009/split2.htm

Friday May 1, 2009 #

Trail running warm up/down 6:01 [2] 1.2 km (5:01 / km)
ahr:130 shoes: Icebug Sisu OLX

Orienteering 54:56 [3] **** 8.0 km (6:52 / km) +250m 5:56 / km
ahr:146 max:161 spiked:16/20c shoes: Icebug Sisu OLX

Easy day today.

Two laps, one with just contours and one with some parts of the map you had to use. Took it easy and it went quite good except one control on the contour-o.

Thursday Apr 30, 2009 #

Trail running warm up/down 20:03 [3] 3.2 km (6:16 / km) +50m 5:49 / km
ahr:135 shoes: NB RX505

Orienteering race 43:38 [5] **** 8.75 km (4:59 / km) +350m 4:09 / km
ahr:164 max:178 shoes: NB RX505

Middle distance "comp" in Bukk mountains. Felt good running for the first time this camp but had some problems with the orienteering in the beginning. But run real good after the bad start until the third last control were I crashed real bad in a stony area which resulted in a double sized thumb and lost focus on the last controls. About 2min after Martin.

Trail running warm up/down 7:18 [3] 1.5 km (4:52 / km)
shoes: VJ Supra

Orienteering race 55:25 [5] **** 11.7 km (4:44 / km) +480m 3:56 / km
ahr:168 max:178 shoes: VJ Supra

Relay training. First one loop (29:46) which simulated a last leg with chase-start. Made a huge misstake on the third control which made me end up in the end of the field. The second loop (25:39) was a mass-start. Don't know if I was just slow or had the the long gaffel all the way..

Wednesday Apr 29, 2009 #

Running 38:51 [2] 7.43 km (5:14 / km) +144m 4:46 / km
ahr:140 max:152 shoes: Mizuno Wace Ascend (II)

Easy day today. Banter-jog together with Emil, millinger, marren and Helena. Had planned to do some strength also, but just did some stretching in the nice sunshine.

Trail running warm up/down 10:35 [2] 1.7 km (6:14 / km)
ahr:130 shoes: Icebug Sisu OLX

Orienteering 1:00:53 [3] ***** 9.1 km (6:41 / km) +470m 5:19 / km
ahr:145 shoes: Icebug Sisu OLX

Control-picking course on a quite bad map. Didn't do the whole course since I really felt like shit today.

Tuesday Apr 28, 2009 #

Trail running warm up/down 37:50 [3] 6.0 km (6:18 / km)
ahr:140

Warm up and down and jogging between the control and next start

Orienteering 1:00:46 [4] ***** 12.2 km (4:59 / km) +500m 4:08 / km
ahr:155 max:168 spiked:1/4c shoes: Icebug Sisu OLX

Route-choice training. The course was two long legs (~2.5km) parallell in each direction and we run each leg two times taking different routes to compare. Very bad perfromance from me today, the legs where feeling bad and I had problem running in the stony area. Was not distinct and didn't optimize my routes which is necessary in this terrain.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Trail running warm up/down 30:00 [3] 6.0 km (5:00 / km)
ahr:135 shoes: NB RX505

Warm up and down and jog between finnish and start of each interval

Orienteering race 26:40 [5] **** 6.5 km (4:06 / km) +250m 3:26 / km
ahr:168 max:181 shoes: NB RX505

First competiton in Gulach-cup, a sprint training with three shorter courses. Think I did technically quite good races, but the speed wasn't enough today, but it was the first training here I was able to get the heart rate up. My total time was almost 2min slower than Martin. Not good.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Monday Apr 27, 2009 #

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:135 shoes: Mizuno Wace Ascend (II)

Orienteering long 1:10:24 [3] **** 13.8 km (5:06 / km) +451m 4:23 / km
ahr:149 max:169 shoes: Mizuno Wace Ascend (II)

First training in Hungary or actually in Slovakia. Nice long course with route-choices, easy pace to get a feeling for the terrain and map. Really like it here, nice terrain, nice weather and nice company..

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Trail running tempo 14:20 [2] 2.3 km (6:14 / km)
ahr:142 shoes: Mizuno Wace Ascend (II)

Orienteering long 1:07:38 [3] **** 10.9 km (6:12 / km) +481m 5:05 / km
ahr:147 max:171 shoes: Mizuno Wace Ascend (II)

Another easier session with a lot of controls in the green. Lost focus on some controls in the middle of the course.

maps will come later when I get them in digital format.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

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