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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Sep 10:

activity # timemileskm+m
  orienteering2 1:55:11 9.36(12:18) 15.07(7:39) 520
  Running3 1:27:54 9.03(9:44) 14.53(6:03) 141
  random ball sports1 30:00
  Total5 3:53:05 18.39 29.6 661
  [1-5]4 3:16:24
averages - sleep:7.9

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Sunday Sep 10 #

10 AM

orienteering 1:16:56 intensity: (31 @1) + (19 @2) + (6:02 @3) + (1:09:53 @4) + (11 @5) 10.2 km (7:32 / km) +297m 6:35 / km
ahr:157 max:170 slept:8.5

National Long at Santis. Tough today with lots of mud and stones and steep slopes, suited me well ;)
Really happy with my run, felt strong physically, ran aggressive, didn't lose much time and enjoyed it! Just a couple small control circle uncertainties, mainly where there was a lot of unmapped stuff, and once poor exit direction losing a Minute or so.
Satisfying 6th place today, only 10min (16%again) behind.
This weekend was Swiss selection trials for the World Cup, so my goal was to run at the level of girls who will be selected for the World Cup team, and I think managed that :)

http://obasen.orientering.se/winsplits/online/en/d...

Saturday Sep 9 #

2 PM

orienteering 38:15 intensity: (56 @1) + (24 @2) + (25 @3) + (33:51 @4) + (2:39 @5) 4.86 km (7:52 / km) +223m 6:24 / km
ahr:164 max:172 slept:8.5

Swiss middle champs, Schwagalp. Took me a while to get into race feeling today, and the course seemed to be over so fast! A few small losses (maybe 3x30secs?) and physically felt quite empty, but otherwise ok. Just missed out on top 10 which was my goal. 5mins, 16% behind Simone not bad.

http://obasen.orientering.se/winsplits/online/en/d...

gps to come...

Running 9:55 intensity: (3 @0) + (4:29 @1) + (3:00 @2) + (1:13 @3) + (1:10 @4) 0.79 km (12:29 / km) +32m 10:24 / km
ahr:126 max:155

Friday Sep 8 #

Note
slept:7.5

Felt like I might be getting a cold today.

Thursday Sep 7 #

7 AM

Running 36:38 [0] 6.35 km (5:46 / km)
slept:7.0

Morning run from work with Eef, right leg still sore so backed out of plan to do hill ints up Uetliberg.

Wednesday Sep 6 #

12 PM

Running 41:21 intensity: (4:16 @1) + (9:45 @2) + (18:23 @3) + (8:57 @4) 7.39 km (5:36 / km) +109m 5:13 / km
ahr:144 max:160

Run from work with Ian, Eef & Julien. Right quad and hamstring really sore from footbal!

Tuesday Sep 5 #

Note
slept:8.0

Ouch, sore muscles from football kicked in around lunch time..

Monday Sep 4 #

random ball sports 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)
slept:8.0

Annual football tournament at work! 12 minute games with 7 per side. In the end we won as many goals as we lost.
Really fun, until the umpire had a heart attack and then it was really awful for a while.. in the end he was extremely lucky and we witnessed a life being saved. There was 1st aid on hand fortunately and they got straight onto CPR, oxygen and defibrillator. He wouldn't have survived if they hadn't acted so fast, or probably if it had happened anywhere else. Good reminder to refresh our first aid knowledge...

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