Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eon

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+m
Running	5	5:56:06	35.98	(9:54)	57.9	(6:09)	1084
Orienteering	2	43:00	4.41	(9:45)	7.1	(6:03)	168
Total	5	6:39:06	40.39	(9:53)	65.0	(6:08)	1252

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Sunday Jun 10, 2012 #

10 AM

Running long 1:53:00 [3] 20.5 km (5:31 / km) +350m 5:05 / km

Long run with Jonas over the other side of Falun I havnt been before. Real nice forest out there!
Legs were struggling a bit.

Only managed 3rd reserve for Malungs at Jukola so I might be running for the aus team now.. Long night! Bring it on

C • Siiiiick! We'll be holding ... 3

Saturday Jun 9, 2012 #

5 PM

Running warm up/down 26:00 [3] 4.0 km (6:30 / km) +178m 5:19 / km

Warm up over to the hill with Jonas.

Had a pretty nice morning watching the epic final minutes of the Swans v Essendon game. What a match!!

Orienteering tempo 31:00 [4] 5.1 km (6:05 / km) +168m 5:13 / km

Reran the EOC tour course which was up on the hill.
There were a fair few tracks around so it was made a little bit easier.
No controls or anything out but there were tapes on most of the sites.
Kept it pretty clean apart from a bit of a miss in the green. Need to work on just getting some better flow going.

http://kartparm.malungsok.se/show_map.php?user=ian...

Running warm up/down 17:00 [3] 2.6 km (6:32 / km) +53m 5:56 / km

Thursday Jun 7, 2012 #

5 PM

Running warm up/down 24:00 [3] 4.3 km (5:35 / km) +67m 5:11 / km

Warm up with Jonas, William, Stefan, and Martin.
Ran out to the track @ Lugnet.

Running intervals 30:45 [5] 6.0 km (5:08 / km)

Did 8 x 600m with 2mins rest.
We started out quite quick and certainly suffered in the later half.

#	Split	MaxHR
1	1.50	180
2	1.50	184
3	1.51	185
4	1.51	185
5	1.49	188
6	1.54	188
7	1.52	190
8	1.51	190

Running warm up/down 17:00 [3] 2.6 km (6:32 / km) +29m 6:12 / km

Run back from the track. Calves pretty sore.

Wednesday Jun 6, 2012 #

9 AM

Running warm up/down 30:00 [3] 4.5 km (6:40 / km) +190m 5:30 / km

Ehhhh could have slept a good 3 hours more this morning.

Orienteering 12:00 [3] 2.0 km (6:00 / km)

Was feeling pretty drained. Didnt have anything in my legs.
Just focused on nailing the controls and only did a couple.
Resting up for another track sesion tomorrow.

Running warm up/down 21:00 [3] 3.3 km (6:22 / km) +27m 6:07 / km

Run back down from the clubhouse behind the ski jump

Tuesday Jun 5, 2012 #

6 PM

Running warm up/down 26:00 [3] 3.1 km (8:23 / km) +86m 7:22 / km

Running race 8:21 [5] 1.5 km (5:34 / km) +34m 5:00 / km
ahr:182

Club training schemed by David.
Gave new meaning to the intensity 5 setting..
Pretty much a marsh intervals session with the boys.
Started out with a terrain loop race. Real tough going. Was a little bit careful in the forest trying not to roll an ankles or anything.

Running intervals 32:00 [5] 4.0 km (8:00 / km) +70m 7:21 / km

Next up was two sets of 10 x 45 hard, 15 easy.
15 seconds has never been such a short time before.
The marsh was quite wet at this stage and was really tough running.
Three minutes easy in between sets was just enough to psych up for certain death.
Really difficult to get any sort of stride or rhythm going when every second step you sink halfway up your leg.
Session of the year!.. So far..

C • Cracker stuff 2

Running warm up/down 11:00 [3] 1.5 km (7:20 / km)

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