Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bubo

In the 7 days ending Apr 8, 2007:

activity

time

miles

Orienteering

1:05:04

4.78

(13:36)

7.7

(8:27)

19 /

24c

79%

Road running

1:03:39

6.37

(10:00)

10.25

(6:13)

Trail running

1:01:30

5.47

(11:15)

8.8

(6:59)

Stretching

12:00

Total

3:22:13

16.62

26.75

19 /

24c

79%

1:26

0:00

» now

Sunday Apr 8, 2007 #

Note

Went to Stockholm (Jakobsberg) after the meet in Västerås to celebrate my sister´s 60th birthday.
Spent Saturday night and most of Sunday with relatives before going home on Sunday night.

Saturday Apr 7, 2007 #

Trail running warm up/down 15:00 [3] 1.8 km (8:20 / km)
ahr:118 max:129 shoes: VJ Falcon (2007)

Jogging to the car and back (picking up my watch) and then to the start twice - second time with Birgit.

Orienteering race (11th/28, Ulf P 20:43) 25:57 [4] *** 3.0 km (8:39 / km)
ahr:137 max:150 spiked:7/9c shoes: VJ Falcon (2007)

Arosträffen, Middle Distance
Some frost in the morning and night temps below zero - temps up to maybe 5-10C around mid-day but cold and windy at times. Still a nice day for orienteering because of the sun.
A good technical orienteering effort, I had a clean race until a minor error on # 6 and then a big one on # 7. I didn´t look at my compass enough and strayed too far to the right before I corrected - still didn´t find the control right away so this mistake cost me around 2½ min's.
Running felt unusally good and my navigation also worked well most of the time - so except for # 7 - it was a good race after all.
Maria had a sore throat and just walked her course in D14, Birgit 4th in D45 while Anders had a very good race in H16 to get his first victory of the year!

Orienteering race (13th/24, Magnus C 29:08) 39:07 [4] *** 4.7 km (8:19 / km)
ahr:134 max:145 spiked:12/15c shoes: VJ Falcon (2007)

Coming back after my race Birgit still hadn´t started, so instead of just waiting for her to run I decided to go out again on an open course.
I ran Open 8, the longest course available, and had another decent run. Good flow in both running and orienteering and I even tried to push a little harder at times since I felt surprisingly strong.
Ironically I once again missed the same control as I missed on my first course, this time to the left but a little less.
Mistakes on # 1 (30s), #10 (30s), # 12 (1½min) + a little hesitation on # 7 and # 14 adding up to around 3 minutes of lost time.
Saw some other runners on the course from time to time - both male and female elite - and discovered afterwards that this was actually the H21 course...

H55 - Splits

Open 8 - Splits

Thursday Apr 5, 2007 #

Road running warm up/down 20:30 [2] 2.4 km (8:32 / km)
ahr:110 shoes: Brooks Cascadia

Before and after the 'time trial'

Road running 14:54 [3] 2.95 km (5:03 / km)
shoes: Brooks Cascadia

Easy morning run around Sportfältet with Pär & Pär - two colleagues this time and harder than last time. They both wanted pacing on the 3KM loop.
Splits: 5:27-5:09-4:18 = 14:54 (1.5 km = 8:13)

Tuesday Apr 3, 2007 #

Note

A new AP Photo Contest is announced - open to anyone who happens to read this.

Since none of the other two winners of the previous contest have 'picked up their prizes' yet I´ll go ahead and announce a new Photo Contest.
Entries to be made in my log - in a comment for this announcement - so that everything ends up in the same place.

The theme for the next contest will be in accordance with the upcoming holiday.

In addition to the main theme ORIENTEERING either one of the themes YELLOW or EASTER also has to be part of your entry.

Entries to be made before midnight PST Friday 13th April.

C • Photo Contest 10

Road running 28:15 [3] 4.9 km (5:46 / km)
ahr:129 max:147 shoes: Brooks Cascadia

Easy morning run around Sportfältet with a colleague. He wanted pacing for a timed 'Cooper Test' on the 3KM loop.

Splits: 5:41-5:30-4:42 = 15:53 The rest was warm-up/down.

Stretching 6:00 [1]

Trail running warm up/down 18:15 [3] 2.2 km (8:18 / km)
shoes: VJ Falcon (2007)

To the start of the intervals and once around the long interval loop.

Trail running intervals 18:00 [4] 3.2 km (5:37 / km)
shoes: VJ Falcon (2007)

'Forest intervals' from Skräddarbacken - mostly on trails - with a mixed TNT gang.
I did two sets of ~2+3+4min intervals + half that time resting between intervals. Loops were appr. 350, 490 & 660m. Missed a turn on the first short interval and ran 100m longer.

Trail running warm up/down 10:15 [3] 1.6 km (6:24 / km)
shoes: VJ Falcon (2007)

Back to the club-house

Stretching 6:00 [1]

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