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Attackpoint - performance and training tools for orienteering athletes

Training Log: Nizkane

In the last 7 days:

activity # timemileskm+m
  orienteering4 4:01:33 23.36(10:20) 37.6(6:25)
  running3 1:35:02 10.15(9:22) 16.34(5:49)
  running/walking1 34:18 2.8(12:14) 4.51(7:36)
  Total5 6:10:53 36.32(10:13) 58.45(6:21)
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Sunday Mar 26 #

10 AM

running warm up/down 17:02 [2] 3.15 km (5:24 / km)
ahr:151 max:160

Perfect timing to start. 1 minute late from the calling.

orienteering race (Danish Spring Long) 2:03:08 [5] 19.3 km (6:23 / km)
ahr:169 max:180

Running distance 23.05km. One HUUUUUUUGE mistake. Total black out. 6min time loss that could have been so easy to avoid. Still the heart rates were low, but the competition felt really good compared to earlier ones. I still couldn't run behind others as their pace was a bit higher than mine and it started to feel really bad after few hundred meters. So basically I ran the whole race alone. Some smaller mistakes fit to the competition as well and one of them costed the whole race as I mispunched by 40m in a wrong re-entrance. Additionally I have to say that the start was excellent until the 7th control. Small mistake to 8th and blackout on 9th. But 11th fastest to 1st, and still 24th in the 7th control, even though it didn't feel very special kind of start and I was already checking if Fabritius is coming to overtake me. This one showed clearly the best signes of current situation and I'm not so worrried anymore about the upcoming months.

Saturday Mar 25 #

9 AM

running/walking 34:18 [1] 4.51 km (7:36 / km)
ahr:130 max:149

Wake up jogging at beach site. Some stair walking as well as we tried to find a way up from the beach.
1 PM

running warm up/down 38:00 [1] 6.55 km (5:48 / km)
ahr:136 max:152

orienteering race (Danish Spring Middle) 49:39 [5] 7.8 km (6:22 / km)
ahr:174 max:182

Running distance 9.07km. One bigger mistake (~2min) and some smaller ones as there always are on my races. Really low heart rates (Aleksi had higher ones) so some rest is clearly needed, but also more full speed trainings. Not really any specific ideas about the race. Really mediocore.

Friday Mar 24 #

4 PM

running warm up/down 40:00 [1] 6.64 km (6:01 / km)
ahr:133 max:145

orienteering race (Danish Spring sprint) 18:06 [5] 4.0 km (4:32 / km)
ahr:178 max:188

Running distance 4,12km. I lost quite a lot as I didn't notice that some of the green fences were crossable. Running felt really bad and there was no speed in my legs. The guy who started after me, caught up with me, but I had no chances to follow him. Just continued the same pace as I was going before. Clearly need hard trainings to push myself outside the comfort zone.

Thursday Mar 23 #

10 AM

orienteering 50:40 [2] 6.5 km (7:48 / km)
ahr:152 max:166

Easy training before tomorrow's competition. Walking the uphills. Or those that there were.

Running distance 7.24km

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