Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 16, 2010:

activity	#	time	miles		km		+m
Orienteering	5	3:22:25	23.06	(8:47)	37.1	(5:27)	11
Running	6	2:54:45	21.61	(8:05)	34.78	(5:01)	84
Total	7	6:17:10	44.67	(8:27)	71.88	(5:15)	95

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Sunday May 16, 2010 #

11 AM

Running 14:41 [2] 2.31 km (6:22 / km)
shoes: VJ Supra (II)

Orienteering race 36:21 [5] **** 6.96 km (5:13 / km)
shoes: VJ Supra (II)

Elitserien middle with EOC qualifier.
The aim today was to try to increase the speed. The legs felt fine and I could keep a higher running speed, but it resulted in some wobbling on the legs, no big control mistakes though. Quite satisfied with the run, but there is still a far way to go to last year's shape, both physically and technically.

20th, 3mins behind Emil.

map:
http://dl.dropbox.com/u/5549334/kartor/eserie_mede...

Running 5:22 [2] 0.54 km (9:55 / km)
shoes: VJ Supra (II)

Saturday May 15, 2010 #

11 AM

Running 14:16 [2] 2.74 km (5:13 / km)
shoes: VJ Supra (II)

Orienteering race 1:31:57 [5] **** 16.85 km (5:27 / km)
shoes: VJ Supra (II)

Elitserien long and EOC qualifier in Arvika. First real test of my orienteering shape on a long course in tough terrain. And the result was that I am not fit enough right now. Some small hesitations on 3rd and 4th control, and maybe not perfect performance on the long leg to 2nd (even tough a good route choice), but thought I was running ok. But as it turned out the speed was far from good, Emil caught me by 6min at number 10. Stayed on his back (shame on me) for the rest of the course to get a good forest tempo training and a feeling of which pace I should keep. Not what I had hoped for but my speed isn't better right now..

Still some weeks to Jukola, which will be the next big thing now, since no EOC, but I aiming to be back in full speed there and fight for the podium with Linné.

map:
http://dl.dropbox.com/u/5549334/kartor/eserie_long...

Running 7:15 [2] 1.29 km (5:37 / km)
shoes: VJ Supra (II)

Friday May 14, 2010 #

10 AM

Orienteering 46:30 [2] 5.82 km (7:59 / km)
shoes: VJ Supra (II)

easy training north of kristinehamn.

Thursday May 13, 2010 #

Note

http://www.tulospalvelu.fi/gps/20100513smsprintH/

C • NVG 8

11 AM

Running 21:19 [2] 3.29 km (6:29 / km)
shoes: NB 757

Orienteering race 13:36 [5] *** 3.58 km (3:48 / km) +11m 3:44 / km
shoes: NB RX505 (spikeless)

Swedish champs sprint quali. Had a good race without any misstakes, legs not feeling perfect.

Running 22:40 [2] 3.82 km (5:56 / km) +21m 5:47 / km
shoes: NB 757

5 PM

Running 19:02 [2] 3.99 km (4:46 / km)
shoes: NB 757

Orienteering race 14:01 [5] *** 3.89 km (3:36 / km)
shoes: NB RX505 (spikeless)

Sprint Final in Karlstad. Better legs than in the morning and had a clean race, lost maybe some 10s on route choices and some hesitation in the forest. Very easy and uninteresting sprint, so very close in the top, I finished 17th 50s behind emil. Far behind but it was a step in the right direction this spring.

results:
http://85.89.72.58/winsplits/online/sv/default.asp...

map: see tracking link

Running 8:55 [2] 3.35 km (2:40 / km)
shoes: NB 757

Wednesday May 12, 2010 #

7 PM

Running 29:53 [2] 6.4 km (4:40 / km) +20m 4:36 / km
shoes: NB 757

Tuesday May 11, 2010 #

6 PM

Running 31:22 7.07 km (4:26 / km) +43m 4:19 / km
shoes: NB 757

Easy run from home, 5*(60s-60s) to get the legs moving. OK feeling, two days to go to the swedish sprint champs. Selection races for European and NORT this weekend also, qutie some important races coming up, good that the body is starting to feel normal again.

Monday May 10, 2010 #

Note
(rest day)

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