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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Oct 1:

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

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Saturday Sep 30 #

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!

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

Map to come..

Note

Sore throat and sinus headache since Friday night :(

Friday Sep 29 #

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..

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

GPS to come

Thursday Sep 28 #

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 #

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 #

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.

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

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

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

Monday Sep 25 #

Note
(rest day)

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

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