Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Apr 23, 2017:

	activity	#	time	miles		km		+m
	Orienteering	5	4:41:00	24.78	(11:20)	39.88	(7:03)	455
	Trail running	5	3:13:00	20.65	(9:21)	33.24	(5:48)	273
	Strength	1	30:00
	Total	8	8:24:00	45.43		73.12		728
averages - sleep:7.8 weight:62kg

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Sunday Apr 23, 2017 #

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 55:00 [5] 8.84 km (6:13 / km) +100m 5:53 / km

Uppsala möte long distance #8. First real O race of the year. Slightly nervous but it went fairly well as a whole. Small mistakes on number 4 and 5, and not always the optimal route. On the long leg back I took a rounding route choice along a road but it was too far off and I lost almost a minute there. Slightly disappointed that I couldn't do better but a decent start anyway. 3rd after Hilda and Rebecka.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 5:00 [1] 0.8 km (6:15 / km)

Trail running 30:00 [2] 5.2 km (5:46 / km) +61m 5:27 / km

Easy evening run

Saturday Apr 22, 2017 #

Orienteering intervals 1:00:00 [4] 8.5 km (7:04 / km) +60m 6:49 / km
ahr:151 max:175 slept:9.0 weight:62.5kg

O-intervals Stava #7. 15min warm up, then O-intervals 7min, 10min, 11min, 5min, and 10min warm down incl. 4x100m strides.

Trail running 28:00 [1] 4.24 km (6:36 / km) +53m 6:13 / km

Easy evening jog with Sami *

Friday Apr 21, 2017 #

11 AM

Trail running tempo 39:00 [4] 7.4 km (5:16 / km) +73m 5:01 / km
ahr:151 max:188 slept:8.0 weight:62kg

Having fun on Strava segments :) 1x2km effort on Vibyspåret (9:16) and 1x60s hill rep on Vibybacken (51s). This wasn't planned, just playing a bit and enjoying it :) *

Thursday Apr 20, 2017 #

Trail running 46:00 [2] 8.6 km (5:21 / km) +86m 5:06 / km
slept:8.0 weight:62kg

Easy evening run on trails. Stomach ache and tiredness *

Wednesday Apr 19, 2017 #

10 AM

Orienteering 1:03:00 [2] 7.6 km (8:17 / km) +147m 7:34 / km
slept:9.0 weight:62kg

Orienteering in Järvafältet #5. Took it quite easy, just practising running in forest again and reading a map. Some of the control points very vague and hard to find. Maybe the map isn't the most accurate in all places. *

6 PM

Orienteering 1:06:00 [3] 9.11 km (7:15 / km) +67m 6:59 / km

10milaträning Tjäderleksbergen #6. Got more or less lost on each leg but was surprised how well I managed to read in myself just before the controls. So it went pretty well despite somewhat lousy feeling. Good relay training to practise to find out where you are just before the controls. Would be nice to have a bit more confidence though... *

Tuesday Apr 18, 2017 #

Strength (core) 30:00 [2]
slept:6.0 weight:61.7kg

Exercises for gluteus medius, core, and ankles. Rest day from running. *

Monday Apr 17, 2017 #

Orienteering 37:00 [4] 5.83 km (6:21 / km) +81m 5:56 / km
ahr:157 max:185 slept:7.0 weight:61.7kg

Enenracet #4. Not nearly as beautiful as yesterday. Blah. A lot denser and more brushwood. Also poorer navigation from me. Nothing big but just generally rusty. Lost 20-30s on controls 7, 10 and 17. Biggest time loss on leg 5-6 where I just got stuck in the bushes.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 30:00 [2] 4.5 km (6:40 / km)

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