Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 24, 2009:

activity	#	time	miles		km		+m
Orienteering	6	9:33:04	54.06	(10:36)	87.0	(6:35)	2277
Terrain running	2	1:20:20	4.72	(17:01)	7.6	(10:34)
Trail running	3	1:06:00	7.15	(9:14)	11.5	(5:44)
Jympa	1	45:00
Total	7	12:44:24	65.93		106.1		2277

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Sunday May 24, 2009 #

Jympa 45:00 [3]

Ahh, back in Uppsala again after some good training the last week. Some jympa to do something more than laundry today.

Saturday May 23, 2009 #

Orienteering 1:14:16 [3] ***** 8.4 km (8:50 / km) +380m 7:13 / km
ahr:144 max:159 shoes: Icebug Spirit OLX

"Relay"-training at Riihijärvi east of Mikkeli. Chase start on a forked long course. Went out as the last person, tried to run hard in the beginning but nothing at all in the legs today. Didn't see anyone else and didn't have any speed so I skipped some controls to get some people to run with to raise the speed, but couldn't follow more than one leg, so then I went home. Nice terrain but to tough for my legs today.

Friday May 22, 2009 #

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:125 shoes: NB 904

Orienteering race 58:40 [5] ***** 10.6 km (5:32 / km) +250m 4:57 / km
ahr:170 max:180 shoes: Icebug Spirit OLX

Jukola-test at Urpolanlampi outside Mikkeli. After my bad orienteering and running in Trondheim I really wanted a good run now, so went in with full focus and effort. Made a really good run, one smaller misstake of about 40s. Won by 1.5min before Mats and Jan.

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

Conclusion: The terrain on this year's Jukola will be quite green and tough.

Orienteering intervals 59:10 [4] ***** 9.4 km (6:18 / km) +350m 5:18 / km
ahr:163 max:178 shoes: Icebug Spirit OLX

O-intervals at Ylä-Kuolima east of Ristiina. Super nice terrain with a lot of small heights with a lot of cliffs and grey areas. Real finnish terrain, too bad it will not be like this on Jukola. Run towards Stenström and Höij, super-good and tough training.

Terrain running 32:20 [2] 2.1 km (15:24 / km)
ahr:135 shoes: Icebug Spirit OLX

Transport between intervals

Thursday May 21, 2009 #

Orienteering 49:09 [3] *** 8.9 km (5:31 / km) +200m 4:58 / km
ahr:148 shoes: Icebug Sisu OLX

Change of basecamp to Finland for a Jukola-camp with Linné. First training at the ski stadium in Lahti. Not so interesting terrain.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
ahr:126 shoes: Icebug Spirit OLX

Orienteering 48:37 [4] **** 8.3 km (5:51 / km) +133m 5:25 / km
ahr:158 max:168 shoes: Icebug Spirit OLX

First Jukola-relevant training just outside Mikkeli at Rantakylä. Tried to go quite hard and find the orienteering flow again which was totally lost in Norway. Ok run except one control, but not the nicest terrain.

Wednesday May 20, 2009 #

Orienteering 1:15:43 [3] ***** 10.1 km (7:30 / km) +464m 6:06 / km
ahr:143 shoes: Icebug Sisu OLX

The course from Midtnorsk championship long, last year. Had no power at all in the legs, took maybe half of the course.

Tuesday May 19, 2009 #

Orienteering 1:06:50 [3] ***** 9.5 km (7:02 / km)
ahr:143 shoes: Olway Speed (II)

Downhill orienteering. We started on top on Vassfjellet and run down. 700m decsent and 200m climb. Super-nice!

Terrain running warm up/down 48:00 [2] 5.5 km (8:44 / km)
ahr:135 shoes: Icebug Spirit OLX

Orienteering 28:40 [4] ***** 4.3 km (6:40 / km)
ahr:165 max:181 shoes: Icebug Spirit OLX

O-intervals at Gråknallen. Super fun and super nice terrain. Run against Erik Ö, by far the best training on the camp

Monday May 18, 2009 #

Trail running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Olway speed

Orienteering 1:31:23 [4] **** 13.5 km (6:46 / km) +500m 5:43 / km
ahr:158 shoes: Olway speed

The nicest training so far, the course from NM-2001 in nice fjell-terrain, lovely!

Trail running 21:00 [2] 3.0 km (7:00 / km)
ahr:120 shoes: Icebug Spirit OLX

Orienteering 20:36 [4] **** 4.0 km (5:09 / km)
ahr:156 shoes: Icebug Spirit OLX

Sprint training in the north-east side of trondheim. One minute misstake on the first control, and some other misstakes as well. Bad race.

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