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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  orienteering11 9:57:18 37.93 61.03 2473
  Running11 6:07:14 31.49 50.68 1482
  walking1 43:47 1.18(37:03) 1.9(23:01) 198
  stretch/yoga3 35:00
  Total21 17:23:19 70.6 113.61 4153
  [1-5]19 16:46:31
averages - sleep:9

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Monday Apr 30, 2018 #

Note

Finally managing to catch up on life after a very hectic last few weeks at work + moving out of our flat.
Going to Ticino and Italy for a 4 day weekend of orienteering / camping / cute farmstay (including baby lamb hugs) / thunderstorms / sun / sleepy Italian towns full of wisteria / italian foood etc is a pretty good revival plan :)
1 PM

orienteering 1:13:49 intensity: (38 @0) + (30:59 @1) + (28:28 @2) + (13:40 @3) + (4 @4) 6.84 km (10:48 / km) +380m 8:27 / km
ahr:131 max:151 slept:11.0

Training alone on Villa Luganese, mainly to try and improve slopes and compass. Not pushing hard.
Just beautiful as always in Ticino!

Sunday Apr 29, 2018 #

10 AM

orienteering 47:38 intensity: (13 @1) + (6 @2) + (1:40 @3) + (44:44 @4) + (55 @5) 5.82 km (8:11 / km)
ahr:160 max:171

TMO Cademario-Arioso.
Longish middle style course, mostly good except dropping 2 mins on a slope control, rushing trying to drop someone :(
Oh the hills are steep, and I felt so unfit on them.
Almost 10mins behind Sabine..
https://www.o-l.ch/cgi-bin/results?type=rang&year=...

Running 20:00 intensity: (5:00 @1) + (5:00 @2) + (6:00 @3) + (4:00 @4)
slept:7.0

Warm up: 10mins easy uphill jog, 5mins more intense just before start
5min ez warm down

stretch/yoga 5:00 [0]

had a while to wait at the start so a bit more of a stretch
3 PM

orienteering 28:21 intensity: (11 @0) + (12:08 @1) + (7:12 @2) + (7:28 @3) + (1:22 @4) 3.61 km (7:52 / km) +133m 6:38 / km
ahr:133 max:154

sprint tr, but took it pretty easy (legs tired)

Saturday Apr 28, 2018 #

stretch/yoga 10:00 [0]

stretch by the fire at the absolutely amazing camping spot we luckily stumbled across on the way up towards San Bernadino! Need nothing more in life than this :)
1 PM

orienteering 54:44 intensity: (18 @1) + (3:22 @2) + (14:16 @3) + (35:57 @4) + (51 @5) 6.03 km (9:05 / km) +226m 7:39 / km
ahr:154 max:171

Fuerstenwald in Chur. Terrible run, almost messed up every control a little bit, and some more than a little bit, and was very unfocused. Felt like a bumbling novice.
25 degrees felt unbearably hot for running!!!

Thursday Apr 26, 2018 #

Note

Iron level back 32 not too bad (37 last November..)

Wednesday Apr 25, 2018 #

12 PM

Running 44:52 intensity: (29 @0) + (9:02 @1) + (14:09 @2) + (7:46 @3) + (13:24 @4) + (2 @5) 6.03 km (7:27 / km) +45m 7:11 / km
ahr:141 max:170

10x1mins hills from work during the pollen storm. Luckily not allergic - thick yellow clouds swirling off all the trees!

Tuesday Apr 24, 2018 #

8 PM

Running 52:41 intensity: (5 @0) + (18:49 @1) + (8:19 @2) + (23:06 @3) + (2:22 @4) 7.58 km (6:57 / km) +379m 5:34 / km
ahr:137 max:153

I don't think I've ever been as stressed as I have at work in the last days/weeks. Went out for this night run above Galgenen and by the end felt better.

Sunday Apr 22, 2018 #

orienteering 20:00 [3]

control setting Galgener OL

Friday Apr 20, 2018 #

12 PM

Running 33:54 intensity: (2:08 @1) + (14 @2) + (11:22 @3) + (20:10 @4) 6.52 km (5:12 / km) +50m 5:00 / km
ahr:151 max:168

lunch run with work friends

Wednesday Apr 18, 2018 #

2 PM

Running 42:13 intensity: (14:15 @1) + (8:14 @2) + (8:28 @3) + (11:16 @4) 4.87 km (8:40 / km) +455m 5:55 / km
ahr:138 max:165

setting controls..

Tuesday Apr 17, 2018 #

7 PM

Running 1:10:12 intensity: (14 @0) + (31:24 @1) + (26:07 @2) + (9:32 @3) + (2:55 @4) 10.47 km (6:42 / km) +265m 5:57 / km
ahr:131 max:155

Jog home from Galgenen. Feeling very lethargic, but the incredibly beautiful spring evening gave me some energy. Blossom and green suddenly everywhere!

Friday Apr 13, 2018 #

5 PM

Running 24:00 intensity: (23:31 @1) + (29 @2) 3.7 km (6:29 / km) +51m 6:04 / km
ahr:112 max:135

Total fail at training.. was in a beautiful park in Vienna and I just kept wanting to stop and walk to look at the newly sprung flowers and leaves. Just couldn't get any running momentum. I even lay down for a power nap in the sun. Total Ferdinand the bull day.

Tuesday Apr 10, 2018 #

9 AM

Running 32:55 [3] 5.48 km (6:00 / km) +51m 5:44 / km

Sunday Apr 8, 2018 #

9 AM

Running warm up/down 6:21 intensity: (27 @1) + (3:55 @2) + (1:59 @3) 0.8 km (7:58 / km)
ahr:138 max:143

orienteering 1:22:18 intensity: (2:44 @1) + (9:26 @2) + (18:11 @3) + (51:57 @4) 9.55 km (8:37 / km) +364m 7:14 / km
ahr:150 max:162

Saturday Apr 7, 2018 #

11 AM

Running warm up/down 11:38 [3] 1.23 km (9:26 / km)

orienteering race 37:17 intensity: (15 @2) + (2:12 @3) + (34:21 @4) + (29 @5) 3.97 km (9:23 / km) +158m 7:50 / km
ahr:164 max:173

Friday Apr 6, 2018 #

Event: WRE -Testlauf Sprint
 
6 PM

Running 28:28 intensity: (11 @0) + (9:41 @1) + (9:18 @2) + (7:33 @3) + (1:45 @4) 3.99 km (7:08 / km) +186m 5:47 / km
ahr:133 max:162

Wednesday Apr 4, 2018 #

Note
(sick)

Sore throat which has been lingering for the last week or so suddenly got really bad and generally feel a bit shit.

Tuesday Apr 3, 2018 #

Note
(rest day)

Planned rest day, but should have done some yoga

Monday Apr 2, 2018 #

Note

Started my O season properly for the year with a fun 4 day Easter camp with ZesOLNak (regional junior squad) in Ticino. Lots of control setting and collecting, but I think it was really good training too, and had the chance to run a couple of 'races'.
According to my Garmin I did about 2400m climb all up, I think it was even more. Damn living at the top of three flights of stairs!
Three days to recover before heading back to Ticino for WRE races next weekend :)
C • good luck 1
10 AM

orienteering race 51:52 intensity: (3:38 @2) + (23:00 @3) + (25:14 @4) 5.12 km (10:08 / km) +320m 7:43 / km
ahr:150 max:164

Mass start of camp relay, Isone Sud.
I wasn't warmed up at all and the start was so tough - 80m climb in about the first 150 meters (and 150m climb in the first 700m). Very tired legs and couldn't get HR up much.
It was fun though, and some amazing views of snow capped peaks and a section running through a gorge with a waterfall :)

orienteering 7:07 intensity: (17 @1) + (14 @2) + (47 @3) + (5:49 @4) 0.95 km (7:27 / km) +39m 6:11 / km
ahr:150 max:159

My second leg of the relay, a nice little sprint on some flatter terrain with finer details.
Missed a control because a bunch of runners ahead of me were there and said they'd searched for it and it was missing, and I believed them and we went on. We were slightly in the wrong place and the control was where it should have been, but the map was a bit strange there..

walking 43:47 intensity: (37:00 @1) + (6:47 @2) 1.9 km (23:01 / km) +198m 15:08 / km
ahr:116 max:138

collecting controls, reduced to a walk at this stage.

Sunday Apr 1, 2018 #

9 AM

orienteering 45:07 intensity: (17:09 @1) + (14:16 @2) + (10:27 @3) + (3:15 @4) 6.31 km (7:09 / km) +225m 6:04 / km
ahr:136 max:163

Sprint setting controls, chasing some kids around on their courses, collecting controls. Love old Ticino village maps :)
12 PM

orienteering 43:07 intensity: (11:20 @1) + (10:03 @2) + (17:06 @3) + (4:38 @4) 3.99 km (10:49 / km) +199m 8:39 / km
ahr:138 max:158

Setting controls, Monte Cenero.
Walked the first half (uphill) to save myself a bit.
2 PM

orienteering 56:46 intensity: (20:00 @1) + (13:21 @2) + (16:48 @3) + (6:37 @4) 4.58 km (12:23 / km) +257m 9:40 / km
ahr:134 max:157

Partner training (relocation) with one of the junior girls, I was very impressed.

orienteering 49:12 intensity: (23:11 @1) + (17:46 @2) + (8:15 @3) 4.26 km (11:32 / km) +172m 9:36 / km
ahr:132 max:149

Collecting controls. So steep, so knackered!
6 PM

stretch/yoga 20:00 [0]

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