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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Oct 1, 2017:

activity # timemileskm+m
  orienteering4 3:23:08 3.08 4.95 161
  Running4 1:42:14 6.21 10.0 138
  stretch/yoga1 10:00
  Total6 5:15:22 9.29 14.95 299
  [1-5]5 5:05:22

» now

Saturday Sep 30, 2017 #

Running warm up/down 15:00 [3]

To the start

orienteering race 41:44 intensity: (20:00 @4) + (21:44 @5)

World Cup final middle, beautiful mossy pine forest with big rocks.
I had a really good run today. Always felt in control, had good flow, hit almost everything spot on and felt strong enough to overtake everyone I saw. My legs felt pretty tired on the hills and splits look like I faded a bit, but I did the best with what I have. And having a very early start I got to sit in the leaders chair for ages :)

34th/81, 6:35 behind Tove
Probably my best international run ever after the WC middle 9th in Spain 2014. Even if 34th doesn't sound amazing, if there were only 3 runners per country this would've be similar to top 20 at WOC, only 7 countries faster today ;)
Unless I am still in Switzerland in May next year for European Champs, which isn't really the plan, this may well have been my last World Cup race!

Map to come..


Sore throat and sinus headache since Friday night :(

Friday Sep 29, 2017 #

Running warm up/down 20:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (5:00 @4)

Run from the quarantine, at 2160m, down to the start at around 1900m. Definitely the most spectacular start I've ever had!

orienteering race 1:37:00 intensity: (1:00:00 @4) + (37:00 @5)

World Cup final long distance, on the slopes above Grindelwald at altitude of 1400-1900m!
Feel like I totally stuffed this up today. Kicking myself for taking stupid routes in the long legs (choosing v steep climbs up and down which were extremely slow) and losing 1 and 3 mins overshooting c3 and c4.
And physically it was just so tough - about 600 climb in 8km - and I was really struggling! Also did my ankle.
Positives? After the first two controls (all of a few minutes) I was 16th and the views we're amazing..

GPS to come

Thursday Sep 28, 2017 #

orienteering 20:00 [2]

Model area jog with Aislinn, mainly marveling at the beauty of the mountains and autumn leaves! And feeling very happy on my first day of 2 weeks holiday!

Wednesday Sep 27, 2017 #

stretch/yoga 10:00 [0]

2 PM

Running 43:00 intensity: (10:00 @1) + (25:00 @2) + (5:00 @3) + (3:00 @4) 6.73 km (6:24 / km) +138m 5:48 / km
shoes: Adidas boost blue

Easy run from work with Norina, with a few surges. Quite a few sore spots in my legs, took quite a few stacks yesterday!

Tuesday Sep 26, 2017 #

2 PM

Running 16:46 [3] 1.9 km (8:49 / km)

To the start via chairlift to 1900m, a track with tunnels through a cliff and then down one of the steepest slopes I've ever traversed..

orienteering 44:24 [4] 4.95 km (8:58 / km) +161m 7:43 / km

World Cup relevant training, Braunwald.
Some bits really good, but one bad mistake (2mins on #8) and a couple of smaller ones. Sort of race pace, didn't push the longer legs super hard though, legs felt a bit tired, or is it the altitude? Need to remember to respect the terrain and take a bit extra time coming into controls and in the tricky bits.

Running 7:28 [3] 1.37 km (5:27 / km)

Monday Sep 25, 2017 #

(rest day)

Probably should have done something today.. Slight muskelkater in my legs from the hilly hiking.

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