Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending May 1, 2016:

activity	#	time	miles		km		+m		load
Orienteering	6	6:37:57	32.56	(12:13)	52.4	(7:36)	900	85c	317.2
Running	5	3:27:15	23.64	(8:46)	38.05	(5:27)	205		164.2
Total	11	10:05:12	56.2	(10:46)	90.45	(6:41)	1105	85c	481.4

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Sunday May 1, 2016 #

11 AM

Orienteering 1:04:30 [3] *** 8.1 km (7:58 / km) +95m 7:31 / km
18c shoes: Innov8 xtalon 2016 a

Lumsheden O training
Felt tired all the way so ran quite slow and just tried to orienteer well. Worked in the main quite pleased

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +35m 5:36 / km
shoes: Innov8 xtalon 2016 a

To and from the start

Saturday Apr 30, 2016 #

11 AM

Orienteering 46:37 [3] *** 6.5 km (7:10 / km) +85m 6:44 / km
14c shoes: Innov8 xtalon 2016 a

Stångtjärn training. Ran the damer tiomila test with Josh and Fredrik which was good as the courses were gaffled. Some absolutely gorgeous bits but others were a bit rocky

Orienteering warm up/down 13:50 [3] 2.3 km (6:01 / km) +15m 5:49 / km
shoes: Innov8 xtalon 2016 a

To the start easy along the road
Lap of Stångtjärn afterwards. ..lush!

9 PM

Orienteering 1:10:00 [3] *** 8.85 km (7:55 / km) +300m 6:46 / km
20c shoes: VJ Bold #1

Night O on Källviken
Fairly steady paced but found it alright warmed up in to it a bit. Got thrown a bit when some didn't have flags

Friday Apr 29, 2016 #

2 PM

Running 28:15 [3] 5.4 km (5:14 / km) +20m 5:08 / km
shoes: Mizuno Sayonara

Easy running in Farsta + strides

9 PM

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km
shoes: VJ Bold #1

Orienteering 52:30 [3] *** 6.0 km (8:45 / km) +70m 8:16 / km
4c shoes: VJ Bold #1

Lidingö tiomila test
Bombed 1 a fair bit. 2 worse. So off the back then 3 + 4 went OK then no idea where it was to 5 for a good 15mins so just bailed. Not great, enjoyed it though. Very different to Stockholm

Thursday Apr 28, 2016 #

7 AM

Running 22:30 [3] 4.1 km (5:29 / km) +15m 5:23 / km
shoes: Mizuno Sayonara

Along the boardwalks going south on Madelungen was quite nice but shorter than expected also very rainy this morning

6 PM

Orienteering warm up/down 12:45 [3] 2.55 km (5:00 / km) +10m 4:54 / km
shoes: Innov8 xtalon 2016 a

To Hanestorp with the group
Then back from the finish afterwards with Fredrik and Magnus

Orienteering race 49:45 [4] *** 7.0 km (7:06 / km) +100m 6:38 / km
14c shoes: Innov8 xtalon 2016 a

Some relay training in Mortjon & Svartvik. Was really cool for the first 2 controls when I was in a pack with Fredrik and Magnus but different gaffles meant they got away and I became quite ponderous at times. Was generally quite good if a little slow bar #5 where I followed the land rather than my compass and drifted out quite far and #7 where I didn't see the river or crossing point till I was nearly there. Was really quite cool training!

Wednesday Apr 27, 2016 #

Note
(rest day)

Calf has been quite tight and niggly since Monday intervals so decided to give it a day off plus feeling a bit lazy

Tuesday Apr 26, 2016 #

11 AM

Running 36:30 [3] 7.2 km (5:04 / km) +40m 4:56 / km
shoes: Mizuno Sayonara

Steady loop around Hokaringen then 6*100m strides on the track. Feeling ok but L calf a little tight from yesterday

6 PM

Orienteering 1:01:00 [2] *** 6.6 km (9:15 / km) +90m 8:39 / km
15c shoes: Innov8 xtalon 2016 a

Training nears Barnsjon in Tyreso
Contour only....didn't really enjoy any of it found it quite green and thick in places. Wasn't very on it from the off and made a fair few errors

Monday Apr 25, 2016 #

9 AM

Running warm up/down 38:10 [3] 6.5 km (5:52 / km) +25m 5:46 / km
shoes: Mizuno Sayonara

Easy loop with Josh beforehand with a little bit of dynamic drills
Then a few laps of the track and along the lake edge to Agestabron and home afterwards

Running intervals 21:50 [5] 4.8 km (4:33 / km)
shoes: Mizuno Sayonara

6*600m(200m) on the track aiming for under 1:55 as I think thats what I do on a hilly loop with Gateshead.
Times:
1:50, 51, 53, 51, 51, 52
Reasonably happy with this but felt quite tough. Not done enough of this for a while and could tell

5 PM

Running 1:00:00 [2] 10.05 km (5:58 / km) +105m 5:40 / km
shoes: Mizuno Sayonara

Easy on the trails in Naset. First half with Josh and Louise then continued on by myself for a bit. Chilled in the evening sun

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