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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jun 14, 2015:

activity # timemileskm+m
  Running8 3:28:35 17.83 28.7 228
  orienteering3 2:53:32 14.54(11:56) 23.4(7:25) 364
  stretch/yoga1 10:00
  Total9 6:32:07 32.37 52.09 592
  [1-5]8 6:21:14
averages - sleep:6.3

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MoTuWeThFrSaSu

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.

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