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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BorisGr

In the 7 days ending Sep 26, 2007:

activity # timemileskm+m
  Orienteering4 5:19:51 21.29(15:01) 34.27(9:20) 46521 /33c63%
  Running5 3:18:56 24.6(8:05) 39.59(5:01) 300
  Total6 8:38:47 45.89(11:18) 73.86(7:01) 76521 /33c63%

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Wednesday Sep 26, 2007 #

Running 16:00 [2] 1.88 mi (8:30 / mi)
shoes: Montrail Trail Shoes

Jogging from Polckasbacken to backbana start and back.

Running 29:33 [3] 5.0 km (5:55 / km) +300m 4:33 / km
shoes: Montrail Trail Shoes

An easyish run around the backbana with Rob, chatting away until it got hard towards the end. Felt pretty bad warming up and in the beginning, but then went better. Nice to be out during lunch.

Orienteering 1:10:42 [2] *** 7.07 km (10:00 / km)
shoes: 2007 model Falcons

Training with Andrew on Nåsten. We ran with one map of the H21 course from the Linné long champs and one blank map. The person with the course was leading and would stop at some point in the woods and switch maps with the follower. The follower was then to continue from that point to the next control and so on. It's a good exercise for paying attention and concentrating, especially in a situation where it's easy to just cruise along and not really pay attention to the map.

Tuesday Sep 25, 2007 #

Running 15:00 [2] 1.76 mi (8:30 / mi)
shoes: 2007 VJ Falcons

Warm-up, cool-down

Orienteering race 1:17:01 [3] *** 8.6 km (8:57 / km)
spiked:6/12c shoes: 2007 VJ Falcons

OK Linné's club night champs. My (and almost everyone else's) first night-O of the season, on a nice warm September night. This was held in Sigtuna, on the same map we just ran the district relay champs two weeks ago. I took this at slightly-lower-than-race speed and tried to know where I was at all times and avoid going off my bearing. I mostly succeeded, though some mistakes were still made, and I wasn't nearly aggressive enough going through rough terrain. Hopefully, this will come with more night-O's this fall and winter. Johan Höij crushed everyone with his 55 minutes, with no one else from the club under 64.

Monday Sep 24, 2007 #

Running 51:38 [2] 6.07 mi (8:30 / mi)
shoes: Montrail Trail Shoes

Planned to do a bit of Night-O, just to remember what it was like before Tuesday's club night-O champs, but Kat's battery was dead, so we went for a jog on the Norby lit track instead. My left shin started hurting towards the end. A bit worrying.

Sunday Sep 23, 2007 #

Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: 2007 model Falcons

Warm-up and even a bit of a cool-down

Orienteering race 1:26:43 [4] **** 10.6 km (8:11 / km) +465m 6:43 / km
spiked:15/21c shoes: 2007 model Falcons

Swedish Relay Champs near Halmstad, Halland.
First of all, Linné's team 1 (Johan Höij, Mats Troeng, Mattias Millinger, Jan Troeng) WON!!!! Johan came in with the leaders on leg 1, Mats dominated on leg 2, giving Mattias a 7-minute lead, and then Mattias and Jan held on to win by about 4 minutes. Fantastic result! Here is the article in Uppsala Nya Tidning:,1786,MC=4-AV_ID=655670,00...

For Linné's team 4, things did not go quite as well. Liutas started us off with a very good 1st leg, exchanging to me in 33rd place. I proceeded to run about 300 meters before falling in a muddy swamp, smacking my knee hard on a rock, and covering all of myself and the map in mud. By the time I cleaned off enough of the map to be able to see anything at all, a bunch of teams had already passed me. My knee hurt, so I had to walk for a while, and finally started running again close to the 1st control. Ended up losing 4 minutes and 16 (!!) places on that leg. Things went better after that. The knee loosened up, and I started feeling pretty good. Then, when crossing a waist-deep river I had a chance to wash off my map, so I could actually see where we were headed. Settled into a nice pace and started hitting controls and passing other teams. Things went well and I was having a lot of fun until the spectator control, after which the wheels came off again. I must have been more tired than I thought, because I managed to miss 5 of the last 9 controls, losing over 5 minutes in the process. Very frustrating, because the first half of the course (except the debacle on 1) was about the best I'd felt running and orienteering all fall. Ended up exchanging to Björn in 45th place, which is where he and Patrick kept us with two solid runs.
Here are the winsplits for my forking (over all 4 legs of the relay):
And here are plain old results, with Linné teams in 1st, 16th, 34th, and 45th:
By the way, the terrain here was very different from what we have Uppsala: a lot more climb, a lot of stuff underfoot, and very wet on the ground. Reminded me a bit of West Point maps, actually.

Saturday Sep 22, 2007 #


Day off. Spent most of the day in the minibus on the way to Halmstad. Had a headache when we got to the military barracks we were staying in (think West Point barracks, only with heating and running water, both cold and hot), so decided to skip the planned jog.

Friday Sep 21, 2007 #

Orienteering 1:25:25 [2] 8.0 km (10:41 / km)
shoes: 2007 model Falcons

Orienteering on Nåsten with Kat - we did the women's course from the long KM that was back in August. Orienteered ok mostly, though legs felt pretty tired.

Thursday Sep 20, 2007 #

Running 42:45 [2] 4.75 mi (9:00 / mi)
shoes: Saucony 2006

Warming up, cooling down, jogging between intervals.

Running 24:00 [5] 4.8 mi (5:00 / mi)
shoes: Saucony 2006

Intervals on the horse trail in Stadsskogen by myself. Did 8x3 min with 1 min rest. Sore - muscles still tired from backbana. Hopefully will be fresh by Sunday!

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