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Attackpoint - performance and training tools for orienteering athletes

Training Log: FG

In the last 7 days:

activity # timemileskm+m
  Orienteering (FOREST) 3 2:30:39 16.85(8:57) 27.11(5:33) 489
  Rolling/Stretching5 1:26:00
  Running (ROAD)2 52:36 6.86(7:40) 11.04(4:46) 72
  Running (TRAIL)4 35:03 3.33(10:31) 5.36(6:32) 9
  Orienteering (SPRINT/URBAN)1 16:42 2.56(6:31) 4.13(4:03)
  Total12 5:41:00 29.6 47.64 569
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Sunday Apr 21 #

10 AM

Running (TRAIL) 17:02 [2] 2.36 km (7:12 / km)
shoes: Inov8 x-talons 230

1 PM

Orienteering (FOREST) race 1:13:30 [5] 14.64 km (5:01 / km) +299m 4:33 / km
shoes: Inov8 x-talons 230

JK - Day 3 - 2nd

The stress levels were pretty high even before starting knowing I had to do well to stand a chance at selection. This was combined with the knowledge that there were some really strong M20’s stacked up behind me and nobody I could really use. Straight out the start box and the pressure already cracked me as I struggled with the 1:15 scale causing a needles parallel. After that I sprinted through the timed out crossing in full paranoia mode. Was then clean through the mid section of the map before some solid traffic lighting in the green section. Coming out of c15 i chose to run/walk a solid 200m through the fight before hitting the road then just pathing it the rest of the way. I then accidentally hit the road to early on the way to c17 and didn’t want to add the extra time of diverting for a drink. The rest of the run was uneventful apart from a stupid 1min mistake at c20 then a little one at c21 (rage/confusion). All round not the run i wanted but hopefully it’s good enough for selection.

Running (TRAIL) 2:51 [1] 0.38 km (7:30 / km)
shoes: Inov8 x-talons 230

dead af

Saturday Apr 20 #

Rolling/Stretching 15:00 [1]

11 AM

Running (TRAIL) 10:23 [2] 1.82 km (5:43 / km) +3m 5:40 / km
shoes: Inov8 x-talons 230

1 PM

Orienteering (FOREST) 28:22 [5] 5.28 km (5:22 / km) +32m 5:13 / km
shoes: Inov8 x-talons 230

JK - Day 2 - 3rd

Disappointing from the start where immediately got completely disorientated loosing so much time. This set the mood for the rest of the race which consisted of poor rc and bad exit direction. luckily only 1 min down on Pete so its all to play for tomorrow.

Running (TRAIL) 4:47 [2] 0.8 km (5:59 / km) +6m 5:46 / km
shoes: Inov8 x-talons 230

lost my phone :(

Friday Apr 19 #

Event: JK 2019
 

Rolling/Stretching 15:00 [1]

12 PM

Running (ROAD) 13:12 [2] 2.4 km (5:30 / km)
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 16:42 [5] 4.13 km (4:03 / km)
shoes: Salming Speed 1

JK - Day 1 - 3rd

No thrills today just got round mistake free which is always satisfying. Looking back on this i definitely took way too long to get into the map which made me keep hesitating and loosing seconds that woould prove valuable later on. Then in the last section i accidentally ran past one of the controls coz i was to busy planning ahead then just hit a bit of a wall and my legs stopped being in sprint mode (should have eaten more). hopefully i have got my head in gear for tomorrow. Still happy with the result as it takes some pressure off so i can enjoy some quality orienteering.

Running (ROAD) 14:15 [1] 2.17 km (6:33 / km) +14m 6:21 / km
shoes: Salming Speed 1

Thursday Apr 18 #

Note
(rest day)

Did a walk to stretch legs

Rolling/Stretching 25:00 [1]

Wednesday Apr 17 #

Rolling/Stretching 21:00 [1]

Massage as well
6 PM

Running (ROAD) 25:09 intensity: (1:08 @1) + (1:31 @2) + (12:45 @3) + (8:33 @4) + (1:12 @5) 6.46 km (3:53 / km) +58m 3:43 / km
ahr:157 max:184 shoes: Salming Speed 1

Fartlek --- 4min WU - 2min (3:20/km) + 30sec (3:00/km) 3 sets with 90sec rest - cruise home

Legs and weather are prime.

Tuesday Apr 16 #

Rolling/Stretching 10:00 [1]

4 PM

Orienteering (FOREST) 48:47 intensity: (1:31 @1) + (24:23 @2) + (22:53 @3) 7.19 km (6:47 / km) +158m 6:07 / km
ahr:133 max:164 shoes: Inov8 x-talons 230

Last minute o training round Ashclyst Forest. An absolute mess but at the same time predictable.

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