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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  orienteering16 15:35:36 57.24 92.12 1905
  Running23 12:18:06 70.56 113.56 1677
  riding3 4:02:17 42.26(5:44) 68.01(3:34) 699
  Strength4 50:00
  stretch/yoga4 40:00
  water running1 20:00
  swimming1 20:00
  running drills/plyo2 10:00
  Total38 34:15:59 170.06 273.69 4281
  [1-5]34 32:38:21
averages - sleep:6.8

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Tuesday Jun 30, 2015 #

Note

Back from weekend of races followed by two day training camp in the French Jura. Awesome training in really tough and tricky terrain.
Happy I survived pretty well physically, still able to push hard in the O intervals this morning despite quite quite a few hours of terrain in the legs. Foot pain gone and feeling no injuries, except for bruises überall.
Technically some good orienteering but also some bad orienteering (ie the relay race on sunday). Main problem is concentration- I can peform really well technically when my mind is on task, but a few times let my concentration slide and totally wasn't planning ahead.
Took a step forward with compass confidence :)
C • O 2
10 AM

orienteering intervals 49:35 intensity: (3:52 @2) + (4:01 @3) + (41:42 @4) 5.83 km (8:31 / km) +108m 7:47 / km
ahr:149 max:169 shoes: Roc lite #3

Favourite training session, awesome forest. 3 fast mass start courses. Orienteered mostly really well and had some little victories.

GPS (Start 10:14): http://www.tulospalvelu.fi/gps/20150630_T_HTHS4_D/

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
shoes: Roc lite #3

Super warm. Felt surprisingly good running this morning.
1 PM

orienteering 1:03:50 intensity: (9 @0) + (23:32 @1) + (23:38 @2) + (15:30 @3) + (1:01 @4) 6.18 km (10:20 / km) +134m 9:19 / km
ahr:134 max:155 shoes: Roc lite #3

Corridor and then tough contour only.

GPS (Start 13:58): http://www.tulospalvelu.fi/gps/20150630_T_HTHS4_D/

Monday Jun 29, 2015 #

10 AM

orienteering warm up/down 10:28 intensity: (3:56 @1) + (6:03 @2) + (29 @3) 0.78 km (13:25 / km) +86m 8:39 / km
ahr:131 max:141 shoes: Roc lite #3

orienteering tempo 54:59 intensity: (31 @1) + (57 @2) + (6:10 @3) + (47:21 @4) 5.11 km (10:46 / km) +177m 9:10 / km
ahr:158 max:167 shoes: Roc lite #3

'Middle' training race, extremely tough terrain. Fastest 46min?

GPS (start at 1:58): http://www.tulospalvelu.fi/gps/20150629_T_HTHS2_D/
4 PM

orienteering 56:00 [3] 5.0 km (11:12 / km)
shoes: Roc lite #3

Micro O (1:5,000) then some normal controls.

Sunday Jun 28, 2015 #

12 PM

orienteering race 1:08:59 intensity: (8:28 @3) + (1:00:31 @4) 7.2 km (9:35 / km) +313m 7:52 / km
ahr:156 max:167 shoes: Roc lite #3

Swiss Relay Champs, last leg. Bois Rond.
Sehr unconcentrated and faffy, not pushing hard enough and made many mistakes :/
4 PM

orienteering 1:17:19 intensity: (1 @0) + (20:49 @1) + (28:23 @2) + (25:58 @3) + (2:08 @4) 6.3 km (12:16 / km) +175m 10:46 / km
ahr:136 max:154 shoes: Roc lite #3

Training Lamoura. Without tracks, then contour only, then crazy corridor!

GPS: http://doma.orienteering.asn.au/show_map.php?user=...

Saturday Jun 27, 2015 #

2 PM

Running warm up/down 10:34 intensity: (6:22 @1) + (2:51 @2) + (1:21 @3) 1.73 km (6:06 / km) +27m 5:39 / km
ahr:130 max:150 shoes: Roc lite #3

orienteering race 42:10 intensity: (14 @1) + (8 @2) + (18 @3) + (37:27 @4) + (4:03 @5) 4.88 km (8:38 / km) +177m 7:19 / km
ahr:163 max:174 shoes: Roc lite #3

National Middle race, Mont Chaubert (Mont Bally).
Pushed hard, lacked forward planning but was finding controls well, until one frustrating 1.5min mistake at the end.

https://www.o-l.ch/cgi-bin/results?type=rang&y...

Friday Jun 26, 2015 #

Strength 5:00 [0]
slept:7.0 (rest day)

Just the essentials today.
Heading off to the Jura forbweekend of national races and then 2 days Swiss training camp over the border in France. So excited, I love the Jura and have that nostalgic European summer orienteering training camp feeling already :)

stretch/yoga 10:00 [0]

Did my morning and evening stretches and rolling, in the evening at the lake after a glorious swim in the sunset.
Should be warm enough next week for a swim session in the lake!

Thursday Jun 25, 2015 #

7 AM

riding 1:37:36 intensity: (1:35:02 @1) + (2:34 @2) 33.31 km (2:56 / km) +132m 2:52 / km
ahr:116 max:138 slept:7.0

Ride to uni, for the first time ever and not as far as I thought! Finally feels like summer down by the lake.
6 PM

Running 1:30:50 intensity: (10 @0) + (32:41 @1) + (25:15 @2) + (30:49 @3) + (1:55 @4) 12.23 km (7:26 / km) +535m 6:06 / km
ahr:135 max:153

Easy Long run from Pfäffikon to Galgenen over Bilstern.
Didn't push it because legs were quite tired and I want to recover for the weekend, but was really nice just to be out in the hills.
Felt R arch pain very slightly, esp running down to Galgenen.
So summery this evening, happy to be alive!!!

Wednesday Jun 24, 2015 #

Strength 10:00 [0]

am strength and stretches
6 PM

Running intervals 1:13:21 intensity: (9:39 @1) + (12:26 @2) + (15:17 @3) + (21:16 @4) + (14:43 @5) 11.71 km (6:16 / km) +303m 5:33 / km
ahr:150 max:177

ASVZ 'challenge' Intervals, mix of flat and hills and never really knowing what was coming next. Felt good to run really hard, especially tried to finish each one with an extra push. Plan to do at least one interval session with the group per week.

5:00 - 1.0km gradual uphill
4:12 - 1.1km flat (3.49m/k)
6:15 - 1.5km hill then flat
1:42 - steep hill
3:04 - steep hill
Finished with a 'stairs sprint' up an incredible wooden tower in the forest which spirals 10 times, 150 steps to a platform above the tree tops to a dizzzy view of the alps :)

R. arch has been a little sore, only felt it a tiny bit towards the end. Calves pretty tight afterwards.

running drills/plyo 5:00 [3]

Tuesday Jun 23, 2015 #

Strength 20:00 [3]

morning strength and stretches

Monday Jun 22, 2015 #

7 PM

Running 28:20 intensity: (3:00 @1) + (10:02 @2) + (8:12 @3) + (7:06 @4) 5.31 km (5:20 / km) +157m 4:39 / km
ahr:139 max:161 shoes: Adidas Supernova boost

ran to the forest for some drills, felt really good running but ran out of motiavtion after 30mins :/

running drills/plyo 5:00 [2]

Strength 15:00 [0]

Sunday Jun 21, 2015 #

10 AM

Running warm up/down 12:16 intensity: (5:15 @1) + (2:02 @2) + (54 @3) + (4:05 @4) 1.7 km (7:12 / km) +1m 7:11 / km
ahr:136 max:159 slept:3.0 shoes: Roc lite #3

Warm up for the race. Didn't warm down as I just wanted to get warm and dry ASAP.

orienteering race 43:24 intensity: (12 @1) + (13 @2) + (1:27 @3) + (41:32 @4) 5.81 km (7:28 / km) +198m 6:23 / km
ahr:160 max:168 shoes: Roc lite #3

5er Staffel 2nd leg.
Very sloppy run. I really lack discipline in this terrain. Also didn't have much agression. Not feeling as bad as I expected after 3hours sleep (wedding party lastnight), but legs were tired and holding me back more than my 'engine'.
8mins behind Lina Strand.
7 PM

stretch/yoga 10:00 [0]

stretch and foam roll. very stiff and have to stretch more next week.

Saturday Jun 20, 2015 #

3 PM

Running 20:14 intensity: (21 @0) + (11:51 @1) + (8:02 @2) 2.84 km (7:08 / km) +112m 5:57 / km
ahr:126 max:137 shoes: Saucony Cortana

Slow jog, legs feeling very stiff and feeling a bit off in the stomach all day.

Friday Jun 19, 2015 #

6 PM

riding 30:00 [1] 10.06 km (2:59 / km) +16m 2:57 / km
slept:8.0

Easy ride to Nuolen for the race.

Running warm up/down 11:07 intensity: (3:57 @1) + (3:13 @2) + (2:54 @3) + (1:03 @4) 1.94 km (5:45 / km) +7m 5:38 / km
ahr:135 max:155 shoes: Asics DS Trainer

Warm up, legs felt tight and heavy, hamstrings tight (from intervals probably).

Running race 51:41 intensity: (15 @3) + (41:20 @4) + (10:06 @5) 11.8 km (4:23 / km) +80m 4:14 / km
ahr:166 max:179 shoes: Asics DS Trainer

Nuolen Abendlauf, evening fun run in my area. The course is pretty flat for the first 10km, then right at the end is a brutal 70m or so steep climb, steep descent and tough sprint to the finish.
I was really happy with my run as I was not epecting to feel great. Started a bit quick, but continued to push all the way and really pushed hard on the hill and into the finish. And enjoyed it :)
GPS watch died at 9.5k. Not sure of exact time.
Won a Zopf loaf for 3rd prize, team mate Monika ran a course record (44:30).

Running warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Asics DS Trainer

Thursday Jun 18, 2015 #

9 AM

riding 1:54:41 intensity: (25:29 @0) + (1:15:24 @1) + (10:18 @2) + (3:30 @3) 24.64 km (4:39 / km) +551m 4:11 / km
ahr:110 max:144

Ride with Kay from home on the side of the hills, easyish pace, not too steep but enough for a nice descent at the end :) A nice reminder that I should explore by bike more often!
8 PM

Running 47:03 intensity: (7 @0) + (12:26 @1) + (23:42 @2) + (10:48 @3) 8.85 km (5:19 / km) +13m 5:17 / km
ahr:135 max:147 shoes: Adidas Supernova boost

Run home from Galgenen in the rain, on the road the whole way to make it as short as possible. Legs felt like slow and shite!!

Wednesday Jun 17, 2015 #

8 AM

Running 14:00 intensity: (28 @0) + (1:48 @1) + (2:26 @2) + (8:03 @3) + (1:15 @4) 2.53 km (5:32 / km) +3m 5:30 / km
ahr:139 max:152 slept:8.0 shoes: Adidas Supernova boost

Quick morning jog to lake for swim.
Tried to have quick cadence (166 according to Garmin).
7 PM

Running intervals 1:04:59 intensity: (6:20 @1) + (13:18 @2) + (23:59 @3) + (17:58 @4) + (3:24 @5) 9.99 km (6:30 / km) +211m 5:53 / km
ahr:147 max:175 shoes: Asics DS Trainer

5x Löliwald finnenbahn 1:44, 1:39, 1:41, 1:41, 1:40 (shortened loop because of shooting) with 1min rec
3x 400m 1:22, 1:22, 1:23 on the track 1.5min rec
4x 200m :40, :39, :40, :38 on the track 1min rec

Pushed hard, it felt really tough so I gave myself enough recovery.

Tuesday Jun 16, 2015 #

Note
slept:8.0

Still tired from weekend, slept on train and also a 5min power nap on my desk at uni was awesome ;)
8 PM

swimming (Recovery) 20:00 [1]

Easy swim, felt good to be in the water and to be doing something mentally boring after a day of study.

water running (Recovery) 20:00 [2]

Also just easy, different techniques to stretch legs out.

stretch/yoga 10:00 [0]

Legs rather heavy still and in need of good stretch. R foot arch is a bit tight.

Monday Jun 15, 2015 #

Note
slept:7.0 (rest day)

early morning flight back to Zurich from Helsinki.
Legs weary a bit stiff. R arch needs stretching.
Iron test

Sunday Jun 14, 2015 #

4 AM

orienteering race 1:09:35 intensity: (18 @1) + (43 @2) + (9:29 @3) + (59:05 @4) 9.63 km (7:14 / km) +116m 6:49 / km
ahr:154 max:169 slept:3.5 shoes: Roc lite #3

Jukola leg 5 for Galgenen! (my Swiss club).
Didn't push as hard as in the Venla race, but felt like I was moving better through the terrain, and really enjoyed it a lot more, especially felt more like orienteering than the pack race yesterday. A bit wobbly on routes and one really stupid confusion error in the sand pits (couple of mins..) but otherwise pretty happy. Picked up a few places too. 299th not a bad place for the team ;)
25mins behind fastest boy
http://online.jukola.com/tulokset/en/j2015_ju/kilp...

Running warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2) 3.0 km (8:20 / km) +4m 8:17 / km
ahr:125 max:132

about 5mins warm up.. freezing cold and sleepy..
longer warm down running all over the place to get bags, showers etc.
3 PM

stretch/yoga 10:00 [0]

stretching in the sauna was awesome, I need to stretch thoroughly more often.. and go to saunas!
Feeling pretty buggered, so I think I'll sleep well even on the benches at Helsinki airport tonight!

Saturday Jun 13, 2015 #

Event: Jukola 2015
 
7 AM

Running 9:28 [2] 1.51 km (6:16 / km)
slept:9.0

Fresh little morning run and stretch in Turku harbour :)
12 PM

Running warm up/down 16:39 intensity: (4:00 @1) + (2:47 @2) + (5:38 @3) + (4:14 @4) 2.71 km (6:08 / km) +45m 5:40 / km
ahr:142 max:167

Warm up, felt really excited and positive!

orienteering race 59:55 intensity: (13:18 @4) + (46:37 @5) 8.84 km (6:47 / km) +104m 6:24 / km
ahr:167 max:177 shoes: Roc lite #3

Venla mass start. Goal to push hard and be confident coming into controls. Two small errors, one maybe a minute was a bit annoying. But my main problem was that despite pushing as hard as I could I still didn't have the speed to keep up and felt feeble. Didn't really enjoy running in such a long stream of people and there was a lot of easy running..really prefer individual orienteering but I guess it is a good experience to run.
Finished 155th, +10:30 down. Elin finished 154th after spinting me down without me seeeing her, funny as we never saw each other in the forest ;)
http://online.jukola.com/tulokset/en/j2015_ve/kilp...

Running warm up/down 15:15 intensity: (6:38 @1) + (8:37 @2) 1.88 km (8:06 / km) +20m 7:42 / km
ahr:132 max:137

Warm down, totally buggered.

Friday Jun 12, 2015 #

Note
(rest day)

All day boat to Turku, did about 6 hours of study.
Woke up with slightly more sore throat, but is the chilly feeling all day which bothered me more. Decided to go to a hostel for a good nights sleep rather than heading out to the Jukola tents tonight.
Will wake up fresh and push hard on the first leg of Venla tomorrow, confident into every control!
C • Hostel for a good night's sleep 6

Thursday Jun 11, 2015 #

Running 14:00 [2]
shoes: Roc lite #3

Went to do some training in the forest near Jules and Fels place, but felt really tired and ended up sitting in the sun for a bit then walking home.
Haven't done as much O training as I wanted this trip since I haven't been feeling right most of the time and want to feel better for Jukola.
Keep having the feeling that I can't keep warm and slight sore throat lingering. Perhaps I never really recovered from the cold a few weeks ago?

Wednesday Jun 10, 2015 #

7 AM

Running 45:57 intensity: (27 @0) + (6:08 @1) + (10:00 @2) + (20:38 @3) + (8:44 @4) 6.37 km (7:13 / km) +97m 6:42 / km
ahr:141 max:158

Morning run on the forest trail behind Elin's house., pretty much like terrain running. Some surges. Felt ok.
5 PM

Running 30:45 intensity: (5 @0) + (2:12 @1) + (1:31 @2) + (7:29 @3) + (19:28 @4) 5.88 km (5:14 / km) +15m 5:10 / km
ahr:150 max:162

Run with Jules from their place, on undulating gravel track. Nice to go a bit faster.

Tuesday Jun 9, 2015 #

9 AM

Running 8:04 intensity: (2:30 @1) + (4:03 @2) + (1:31 @3) 1.2 km (6:43 / km)
ahr:135 max:149

orienteering 44:02 intensity: (39 @1) + (1:15 @2) + (3:38 @3) + (38:30 @4) 4.93 km (8:56 / km) +144m 7:47 / km
ahr:158 max:168

Training on a slope above the lake, beautiful forest in th esun and nice middle distance course, not heaps of details and some green, challenging my direction!
Few errors coming into controls ( and there were no tapes so I had to be sure), for Jukola I have to be really certain approaching controls.
10m/k seems quite slow (course was 4.4km) but felt quite good and loved it!

Running warm up/down 9:20 intensity: (4:01 @1) + (4:47 @2) + (32 @3) 1.31 km (7:09 / km) +14m 6:47 / km
ahr:130 max:141

Monday Jun 8, 2015 #

6 PM

Running 34:07 intensity: (21 @0) + (5:26 @1) + (14:52 @2) + (11:32 @3) + (1:56 @4) 4.84 km (7:03 / km) +33m 6:49 / km
ahr:137 max:157 shoes: Asics DS Trainer

Run in Elin's backyard forest, sooo lovely!
Legs felt easy, but a bit held back by the feeling of not getting enough air. First thing I do when I get back is get iron tested.

Sunday Jun 7, 2015 #

orienteering race (WC Middle Munkedal) 46:50 [5] 6.0 km (7:48 / km)

Technically quite good race, but was missing intensity and physically struggled again to push it any faster. Position 72 seems really shit but I guess it's the toughest competition you could get.
http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 17:00 [2]

Saturday Jun 6, 2015 #

Note
(rest day)

Friday Jun 5, 2015 #

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)

warm up.
My banged shin from long race is pretty sore but getting better.

orienteering 49:00 [4] 5.1 km (9:36 / km)
ahr:152 max:164

Middle course, but stopped 3 times to split it up and stay focussed/intense. Didn't push really hard but the terrain is never easy.
Mostly popped out at the right place (no tapes but was usually confident), but a bit faffy at keeping my line and plan.

Thursday Jun 4, 2015 #

Running 45:45 [3] 7.01 km (6:32 / km)
ahr:140 max:160 shoes: Asics DS Trainer

Run with Elin in beautiful forest on the slope above the lake. Path quite rough, had to really watch footing.
Felt pretty good! Legs and body felt ok, breathing felt a bit tired (better not be low iron again, it was ok 1.5 months ago and I have been taking 1-2 tablets per day, but I am suspicious).

Wednesday Jun 3, 2015 #

orienteering (World Cup Long) 1:36:54 intensity: (5:00 @3) + (41:54 @4) + (50:00 @5)
slept:7.0 shoes: Roc lite #3

Disappointing race. Navigation not too bad, didn't seem that difficult until losing 4.5mins on a short leg at the end (many made the same mistake but I probably relocated the worst). My problem was physical. Got totally sapped by the terrain and couldn't push myself hard enough. My thought at the finish was.. what the hell am I doing here.
C • bad day out 1

Tuesday Jun 2, 2015 #

11 AM

orienteering 33:00 intensity: (5:00 @2) + (12:00 @3) + (15:00 @4) + (1:00 @5) 3.57 km (9:15 / km) +50m 8:38 / km

Long distance model. Pouring rain, but actually quite enjoyable to run. Orienteered well and looking forward to the challenge tomorrow.
C • Good luck... 1

Monday Jun 1, 2015 #

10 AM

Running 10:21 intensity: (1:06 @1) + (1:03 @2) + (7:33 @3) + (39 @4) 1.82 km (5:41 / km)
ahr:140 max:153

orienteering 1:09:36 intensity: (35 @1) + (42 @2) + (5:56 @3) + (58:39 @4) + (3:44 @5) 6.96 km (10:00 / km) +123m 9:11 / km
ahr:160 max:173 shoes: Roc lite #3

6km training on Akselas. Good in the detailed parts, had trouble on a vague hillside and was often orienteering rather reactively. Mostly because I was taking it easy, I think I orienteer better when in race mode.
Need to plan, look ahead, anticipate and push through this tough soft terrain!

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