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Attackpoint - performance and training tools for orienteering athletes

Training Log: O Joy

In the last 7 days:

activity # timemileskm+m
  Orienteering6 5:43:10 13.13(26:08) 21.13(16:15) 31557c
  walk5 5:20:00 9.9(32:19) 15.93(20:05)
  core/stretch1 45:00
  trail run1 10:00 0.7(14:17) 1.13(8:52) 30
  warm up/cool down1 9:16 0.74(12:31) 1.19(7:47) 25
  Total10 12:07:26 24.47 39.38 36957c

Saturday Jun 23 #

9 AM

Orienteering 1:24:07 [3] 2.37 mi (35:31 / mi) +47m 33:28 / mi

Friday Jun 22 #

9 AM

Orienteering 34:48 [3] *** 2.51 mi (13:52 / mi) +11m 13:41 / mi
22c shoes: NB 860v7

Sprint day at Junior's Denmark training camp. Urban campus sprint at Universitetsparken in Arhus on a reasonably interesting campus; 1/4000 2.5 km. Route choice error to C2 (should have gone right but I was trying to avoid going back past the start) and C10 (should have gone out to the road at the first underpass to avoid descent and climb back up. Got caught in trap at C12 and went to outside of hedge. Messed up C14 to 15 leg and punched C16 thinking it was C15 and then tried to find C16 S of the actual control (control numbers on tracking are +1 from C15 on).

walk 1:50:00 [2] 2.5 mi (44:00 / mi)

Walking around Arhus in university and Botanical Gardens area. Lunch with Aragorn and R at a burger place with really good fries. The botanical gardens were pretty and free to get into the conservatory!
2 PM

Orienteering 35:29 [3] *** 2.02 mi (17:34 / mi) +33m 16:44 / mi
21c shoes: NB 860v7

Park sprint at Botanisk Have (Botanical Gardens); 1/4000 2.4 km. Fun course with most of the controls on individually mapped trees and bushes.
9 PM

walk 30:00 [2] 1.2 mi (25:00 / mi)

Evening walk with R.

Thursday Jun 21 #

2 PM

walk 2:00:00 [2] 4.0 mi (30:00 / mi)

Walking around Arhus with R. Watched a bit of the Football World Cup Denmark Vs Australia game of the huge screen at the docks. It seemed as if every one in town was there watching the game. Spent a few minutes at the cathedral that was built in the 1500's. Strangest site - the marker stones in the floor of the cathedral carved with skeletons.

Wednesday Jun 20 #

7 AM

walk 20:00 [2] 0.7 mi (28:34 / mi)

BBA walk
9 AM

trail run 10:00 [3] 0.7 mi (14:17 / mi) +30m 12:36 / mi

warm-up jog to the start of the training session

Orienteering 1:42:00 [3] 3.53 mi (28:54 / mi) +147m 25:36 / mi
8c shoes: X-Talon 212

Technical training at Silkeborg Nordskov; window-O. Went out on the long course to get a few of the controls while the juniors sped through the course. Again, trails were not mapped well and logging extraction rides confounded things. The first section was a regular course; C1 (horrible as I mistook a wide ride for a trail) C2 and C6 (easy once I ignored the trails on the map and in the terrain), C7 (fine), C8 - C11 were window-o controls (overall I was happy with these controls and my compass and distance work although I was walking the whole way; came to a trail between C8 and C9 that I thought could be the trail 9 was next to so spent a while looking next to this trail before moving on), C12 (easy but I didn't go all the way down the hill to the control), and walked to the finish on the trail to make it in the 2 hr window.

walk 15:00 [3] 0.7 mi (21:25 / mi)
shoes: X-Talon 212

walk back to the cabins with R

walk 25:00 [2] 0.8 mi (31:16 / mi)

Walk around race simulation site on the other side of the Silkeborg Nordskov map. I helped Grag run the race simulation starts and then walked up the hill and back down to be at the finish.

Tuesday Jun 19 #

7 AM

Orienteering 20:00 [2] 0.7 mi (28:34 / mi)

Before Breakfast Activation walk from cabin in Silkeborg.
10 AM

core/stretch 45:00 [2]

Core workout with the Juniors led by Coach Greg and stretching led by Julia Doubson.
2 PM

warm up/cool down 9:16 [3] 0.74 mi (12:31 / mi) +25m 11:21 / mi
shoes: X-Talon 212

warm-up to start for afternoon's training session at Sletten, near Silkeborg.

Orienteering 1:06:46 [3] 2.0 mi (33:23 / mi) +78m 29:46 / mi
6c shoes: X-Talon 212

Out for a few of the controls on the long course for the afternoon training at Sletten. The map was confusing as there were lots of unmapped logging extraction rides that I often mistook for trails. Need to navigate by contours! Attempted C1 (bad), C2 (fine but slow), C3 (easy but slow), C10 and 11 (really easy), and C15 (horrible - trails were mapped badly and while I tried to navigate by contours, the bad trail mapping messed me up; finally went to the road and got to the top of the hill from which the control was easy).

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Training Targets

Jan 1 – Dec 31 (365d)
bike 425mi
+ warm up/cool down
+ trail run
+ mixed trail/road run [2-5]
Orienteering [2-5]225mi


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