Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 13 days ending Aug 26, 2011:

activity	#	time	miles	km	+m
Orienteering	15	16:28:31	33.8	54.4
Running	7	3:07:11	3.6	5.8
Circuits	1	1:10:00
Swimming	2	35:00
Intervals	1	25:00
Total	21	21:45:42	37.41	60.2

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Thursday Aug 25, 2011 #

1 AM

Swimming 15:00 [2]

Left the hut at 0141 to go for a swim in the lake. Ninja skills getting out. Don't know if anyone noticed, even the guy sleeping next to me. Water was really refreshing.

C • Did you go by yourself? 4

9 AM

Orienteering 1:00:00 [3]
shoes: 2011 Mountain Bear

Peg Race starting from near the hut. Had to rush back at the end to get packed up.

12 PM

Running 1:00 [5]
shoes: 2010 Saucony Progrid Guide 3

Sprint for the 401 bus to Slussen

C • yes John! 1

Wednesday Aug 24, 2011 #

10 AM

Orienteering 1:10:00 [3]
shoes: 2011 Mountain Bear

2 Pairs Talk O Exercises with Jack M. Second exercise was made more challening when some of the controls had been collected.

2 PM

Orienteering 1:06:43 [3] 5.8 km (11:30 / km)
shoes: 2011 Mountain Bear

Tour Champs. Didn't do too well. Even managed to go off the map in one place. Fortunately, my relocation skills had been well tuned throughout the week.

7 PM

Running (Hash) 1:10:00 [3]
shoes: 2010 Saucony Progrid Guide 3

Hash with Stockholm Hash House Harriers from Club Hut. The hashers had a drinks point at the top of the ski arena. Then the trail finished near Nicks hut. Mother Hash - Stockholm Underground Hash.

Tuesday Aug 23, 2011 #

10 AM

Orienteering 1:20:00 [3]
shoes: 2011 Reebok Green Pink

Nyckelviken.

Lots of short loops from a central carpark.

Orienteering warm up/down 15:00 [2]

Basshunter warm up from Nick's car

7 PM

Orienteering race 35:39 [4] 3.8 km (9:23 / km)
shoes: 2011 Mountain Bear

OK Ravinen Middle Distance Championships.
Had a good race. Was in a racing mind set. Made a few small mistakes. Not sure if the map was quite correct at the end.

Swimming 20:00 [3]

Went swimming in the lake after the race. Was really nice. Water was pretty warm. Went bog snorkelling for Zac's sock but no sucess!

Monday Aug 22, 2011 #

10 AM

Orienteering (Sprint) 35:00 [3] 3.0 km (11:40 / km)
shoes: 2011 Reebok Green Pink

Three line courses on a sprint map. Difficult to read the map and to keep moving as there is so much detail on the map to relate to the ground

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: 2011 Reebok Green Pink

Longer sprint course. Took a long time to find one of the controls. Had good control flow and planning ahead in places, though it fell apart in the forest section a bit.

12 PM

Orienteering race 11:55 [5] 2.5 km (4:46 / km)
shoes: 2010 Saucony Progrid Guide 3

Sprint Score Urban event around Gamla Stan using pictures at the control site. Matching letters to numbers. Good fun, although there were too many people in the way in places

3 PM

Circuits (Body Pump) 1:10:00 [5]

Body Pump session at Actic gym with some one called Paula. Enjoyable though hard work. Can still feel an ache in my arms, some 6 days later.

Sunday Aug 21, 2011 #

7 AM

Running 15:00 [3]

Had to run to get to my lift as Nick has been very optimistic with the time allowance to get there.

10 AM

Running warm up/down 5:00 [4] 0.8 km (6:15 / km)
shoes: 2011 Mountain Bear

Run to start. Warmed up at start. Found nice area for some running drills

Orienteering race 45:00 [4] 3.5 km (12:51 / km)
shoes: 2011 Mountain Bear

SILVA Junior Cup
Middle Race

Some mistakes again today, but a better race than yesterday in parts.

Saturday Aug 20, 2011 #

1 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: 2011 Mountain Bear

Jog to start as warm up. Inc. some drills at the start

Orienteering race 1:28:14 [4] 7.0 km (12:36 / km)
shoes: 2011 Mountain Bear

SILVA Junior Cup. Long Race. Took a long time on some of the controls and lost motivation at the end so was going pretty slowly.

Friday Aug 19, 2011 #

11 AM

Orienteering 2:00:00 [3] 10.0 km (12:00 / km)
shoes: 2011 Reebok Green Pink

Returned to Granby Paradiset to do some training. Did a hound and hare exercise with Owens. On a 1:4000 map. Some man from Hellas Club had mapped the whole area at that scale. Map even included some fallen trees. Useful exercise though Chris may have spent a large amount of time waiting for me in places. And I had to go and recollect the marker at one point.

Thursday Aug 18, 2011 #

10 AM

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Repeated some training from Farsta OLGY, where Nick works. Two line exercise and two control picks. Nice area with distrinct hills and contours

6 PM

Intervals 25:00 [4]
shoes: 2011 Reebok Green Pink

Terrain intervals planned by Gustav. 25 min (inc rest) running round a loop he had picked in the forest.

Running warm up/down 30:00 [3]
shoes: 2011 Reebok Green Pink

Running round the track to get to the point where the terrain intervals started from. Gustav made us do various running drills along the track

Running warm up/down 15:00 [2]
shoes: 2011 Reebok Green Pink

Jog back from the intervals

Wednesday Aug 17, 2011 #

10 AM

Orienteering 1:20:00 [2]
shoes: 2011 Reebok Green Pink

Training in the Hellasgarden area by the OK Ravinen club hut. A very technically difficult area as it is all quite vague and there are lots of form lines on the map.

Orienteering 36:00 [3] 4.8 km (7:30 / km)
shoes: 2011 Mountain Bear

Melkes Minne Relay - Soderjalje. Was on leg 2. Matt P and Jack B were in my team. Couldnt keep up with the pace at the start but had a good race and didn't really make any mistakes

Tuesday Aug 16, 2011 #

10 AM

Running race 11:11 [5] 3.0 km (3:44 / km)
shoes: 2010 Saucony Progrid Guide 3

Orienteering 40:00 [3]
shoes: 2011 Mountain Bear

Warm down after the 3km time trial in the wood near the running track. Pairs map memory exercise. Think I was with Simon, but really cant remember.

Running warm up/down 20:00 [2]
shoes: 2010 Saucony Progrid Guide 3

Warm up before the 3k time trial. Ran some laps of the 200m indoor track. Then did various running drills.

8 PM

Orienteering race 1:15:00 [4] 5.0 km (15:00 / km)
shoes: 2011 Mountain Bear

Night Race at Granby Paradiset. Near Huddinge and Lissma Skole. Almost everyone got lost on number one. Went round the rest of the course with Jack B.

Monday Aug 15, 2011 #

Event: Stockholm 2011 Orienteering Tour

8 AM

Note

eating breakfast. going off to sweden today. pretty excited.

10 PM

Orienteering (Reflexbana) 30:00 [4]
shoes: 2011 Mountain Bear

Reflexbana in the area by OK Ravinen clubhut. There are little pieces of reflector stuck to trees all round the forest creating a trail you can follow with a head torch. Really good fun running round in the dark.

Orienteering warm up/down 10:00 [2]

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