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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Running7 6:08:19 53.2(6:55) 85.62(4:18) 750
  Orienteering2 2:35:10 18.01(8:37) 28.99(5:21) 316
  Intervals1 34:27 3.97(8:41) 6.38(5:24) 40
  Total8 9:17:56 75.18(7:25) 120.99(4:37) 1106
  [1-5]8 9:07:37

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MoTuWeThFrSaSu

Sunday May 5, 2013 #

12 AM

Running warm up/down 9:24 [1] 1.5 km (6:17 / km)
shoes: VJ Bold(II)

Orienteering race 1:49:10 [4] **** 21.76 km (5:01 / km) +293m 4:42 / km
shoes: VJ Bold(II)

Premiere as a 10mila night-runner and is pretty satisfied. Missed the express-train out on "långa" with about 2min which meant I had to do the hard work bymyself. Or I went out with a group of 5-10 people but no one else were interested in orienteering. Was quite funny on some of the legs were I slowed down to read the maps etc, the other ones stopped and scratched their heads and at least tried to look as they were reading the map.

Pretty good first half of the course without misstakes, but can not keep the same pace as Kratov, boström and company so were loosing time. Started to get tired in the head after about 1h and small misstakes on the controls in the west, lindingö and co passed there and I ended up in the middle of the group. Took a gel and lost concentration on the next leg which was bad since Lidingö made a pretty ugly misstake. Managed to relocate quite fast and got the tail of Rost and co on the way to 11. From that I did as everyone else in the train and just followed semi-express locomotive Rost.


Nice and fun stage! Not the result we had hoped for the team, but if you miss the fast train on the long night your screwed. Good runs from the guys afterwards. To a 16th place.

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

Full tracking:
www.tulospalvelu.fi/gps/2013TmilaH4/

C • Scratching their heads 2

Saturday May 4, 2013 #

Event: 10Mila
 

Friday May 3, 2013 #

6 PM

Running 47:00 [2] 11.0 km (4:16 / km) +83m 4:07 / km
shoes: Adidas Energy Boost

Last run before 10mila. Not a great feeling but as usual.

We have a strong team this year as well, even with some injured people out. New challenge for me this year with a night leg (first time ever on 10mila, if the 9th leg 2003 does not count), and the longest also. So tomorrow night almost 18km of night orienteering awaits me. It will be a very fun experience and challenging task to run this leg, looking forward to it.

Our team:
1st: Niklas A
2nd: Hamelius
3rd: Janne T
4th: Me
5th: Liutas
6th: Lingan
7:th Anders H
8th: Albin
9th: Joffe
10th: Oskar

Thursday May 2, 2013 #

6 PM

Running 49:34 [2] 10.53 km (4:42 / km) +69m 4:33 / km
shoes: Saucony Triumph (II)

Easy run with Elin to Sten sture and some short hills there to try to get the body going again. Longer "warm down". Yesterday took harder than I thought, completely powerless in the legs today.

Wednesday May 1, 2013 #

10 AM

Running 2:01:38 intensity: (21 @0) + (6:21 @1) + (1:36:05 @2) + (18:51 @3) 30.57 km (3:59 / km) +256m 3:49 / km
ahr:155 max:168

Nice longer run. A 5km tempo on the flogsta-route. Not the best feeling and flow in the running.
9 PM

Orienteering 46:00 [3] ***** 7.23 km (6:22 / km) +23m 6:16 / km
shoes: VJ Bold(II)

Last 10mila prep in lunsen in the dark. Good flow in the orienteering, especially in the first half where I kept the large group behind me. Small misstake and they caught up, but good to "feel" the others speed, no problem to follow so that was nice. About 1.5min slower compared to Janne. It will be a fun weekend! the team is looking strong.

Tuesday Apr 30, 2013 #

3 PM

Running warm up/down 29:39 intensity: (1:41 @0) + (12:34 @1) + (15:24 @2) 6.67 km (4:27 / km) +92m 4:09 / km
ahr:144 max:155 shoes: Adidas Energy Boost

Intervals 34:27 intensity: (3:34 @0) + (12:50 @1) + (2:13 @2) + (8:12 @3) + (7:38 @4) 6.38 km (5:24 / km) +40m 5:14 / km
ahr:148 max:176 shoes: Adidas Energy Boost

Last really hard session before 10mila. Some bad feeling in the throat yesterday and in the morning so planned not go too hard.
The club training today was kind of my old race-prep intervals 3*6min with 8min rest on the light-track in stadsskogen. They are suposed to be maximum effort.
More people than I thought showed up even if last of april is some kind of holiday/big party in Uppsala so that was fun. Which also meant it was harder to take it easy.

Went quite hard on the two first ones with good pacing from David and Albin, but not a maximum effort. Last one I took a little more easy pacing Johan. Legs quite tired but otherwise good feeling so looking good for the weekend, it will be fun!

Running warm up/down 12:49 intensity: (1:25 @1) + (9:33 @2) + (1:11 @3) + (40 @4) 3.01 km (4:15 / km) +1m 4:15 / km
ahr:150 max:174 shoes: Adidas Energy Boost

Monday Apr 29, 2013 #

11 AM

Running 41:26 intensity: (33 @0) + (5:35 @1) + (35:08 @2) + (10 @3) 10.22 km (4:03 / km) +76m 3:55 / km
ahr:150 max:160 shoes: Adidas Energy Boost

Nice lunch-run with Per and Marcus, unbelievable headwind the first half.
5 PM

Running 56:49 intensity: (4:10 @0) + (43:08 @1) + (9:31 @2) 12.12 km (4:41 / km) +173m 4:23 / km
ahr:137 max:151 shoes: Saucony Triumph (II)

Meeting on the run, checking and discussing the course for Blodomloppet.

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