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Attackpoint - performance and training tools for orienteering athletes

Training Log: FW

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:51:00 16.53(10:21) 26.6(6:26) 110038c
  Running6 2:36:19 19.14(8:10) 30.8(5:05) 965
  Strength and Core1 35:00
  Stretching3 27:00
  Cycling1 25:00
  Total11 6:54:19 35.67 57.4 206538c
  [1-5]10 6:49:19
averages - weight:72kg
«
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ThFrSaSuMoTuWe

Tuesday Jan 23 #

7 AM

Cycling 25:00 [3]

Easy spin
5 PM

Running 49:49 [4] 8.0 km (6:14 / km) +600m 4:32 / km
weight:72kg

Steep Hill Intervals. 13 * steep section of knockfullerfree. Mentally a hard session but got into it after halfway. Rest at top every three climbs to recover completely, other than that. Hard but good.

Monday Jan 22 #

7 PM

Running 28:30 [3] 6.1 km (4:40 / km) +135m 4:12 / km

Easy before circuits

Strength and Core 35:00 [3]

Circuits - Good session and variation, felt like i got a good workout.
8 PM

Stretching 12:00 [3]

Sunday Jan 21 #

Orienteering 1:30:00 [4] 11.3 km (7:58 / km) +770m 5:56 / km

EUOC Big Weekend Classic.
Nav was OK, one BIG mistake, a handful of substantial mistakes and some good nav as well.

Main issue was I wasn't fuelled properly. Had an all afternoon lunch yesterday at grandparents party which was far from ideal leaving me with no appetite last night/this morning and hence no energy in the legs. Ahh well, live and learn.


Needed dobs today to make any progress on the ice......

1-4 Nav fine, a pause into 3 to plan exit to 4, nothing bad. 4, chose over as i thought it would give a better entrance to control site. Very slow progress on path.

5-6 Good navigation, no issue.

7 - dropped to control early, lost a time relocating - 1mins
8 - dropped way to far down hill, easily 3mins gone
9-11 - Mostly ok, although questionable route to 11.
11-13 - Good navigation, a few pauses.
14 - Didn-t think my route was very good

15 - Stated feeling frustrated with the ice and not being able to run properly on it

16 - Good route to circle, then got very confused by map. Just couldn't interpret it properly. Only now sitting down and looking at the map do i understand it. Ahh well, this hasn't happened in ages. 10 mins, at least.

17- good
18- messy, focus going
19-27 nothing major, although feeling tired and pissed off from mistake (lots of pausing and small mistakes, atleast 4mins wasted)
28 - bad routechoice (4mins)
29 - good sprint finish

Never really got on with the map, and never found a groove after 7 ( i wasn't doing to badly at that point. 1:40- down on lead), after that i just lost the will to orienteer.)

23mins of navigational mistakes - very bad, time would have been respectable without these.

Saturday Jan 20 #

10 AM

Running 8:00 [3] 1.4 km (5:43 / km)

Warm Up, very icy so difficult to get going.

Orienteering race 1:21:00 [3] *** 15.3 km (5:18 / km) +330m 4:47 / km
38c

EUOC Big Weekend - Men's Open - Competition Void

Was a bit disappointed to rock up and hear that the competition was void due to black ice. The conditions were really bad underfoot which was frustrating as I never really got to open up the legs, but definitely the right decision by the organisers. Had far too many lucky escapes from the ice and navigation was mostly good. Faffed at 1 and then rest was pretty good and an absolute blur. A few pauses and lack of flow, but couldn't really plan while running as it was so difficult to stay upright. Awesome fun nipping in and out of tourists and racing up and down the alley ways.
12 PM

Running 6:00 [3] 1.1 km (5:27 / km)

Cool down to get to train.

Friday Jan 19 #

1 PM

Running 26:00 [3] 6.0 km (4:20 / km) +100m 4:00 / km

Easy-ish run before weekend. Legs took a while to get into it but feeling good after a few strides towards the end. Bedding in a new pair of x-talons. Can't decide to use old, new pair or trail shoes for urban.
9 PM

Stretching 10:00 [3]

Stretch and Roller

Thursday Jan 18 #

Running intervals 38:00 [4] 8.2 km (4:38 / km) +130m 4:18 / km

Tune up session for weekend. 8*45s hard 60s recovery with good warm up and cool down. Getting up to a good speed, (aprox. 2:45/km during efforts), legs feeling good.
9 PM

Stretching 5:00 [0]

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