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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 1, 2018:

activity # timemileskm+m
  orienteering7 6:55:27 25.69(16:10) 41.34(10:03) 1795
  Strength1 30:00
  Running1 22:32 3.07(7:20) 4.95(4:33) 85
  stretch/yoga1 20:00
  running drills/plyo1 10:00
  Total10 8:17:59 28.76 46.29 1880
  [1-5]9 7:57:59
averages - sleep:5.3

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MoTuWeThFrSaSu

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]

Saturday Mar 31, 2018 #

9 AM

orienteering 27:39 intensity: (10:00 @1) + (8:16 @2) + (6:50 @3) + (2:33 @4) 2.46 km (11:15 / km) +85m 9:35 / km
ahr:134 max:158

Setting controls for middle on Bedero, Italy.

orienteering race 42:57 intensity: (21 @1) + (46 @2) + (7:18 @3) + (34:32 @4) 4.94 km (8:41 / km) +192m 7:17 / km
ahr:155 max:163

Middle training race, Bedero. Was fun to orienteer hard again and I was pretty happy with my run.
One downhill exit direction mistake (on a control I set!) and one dumb stopping too early mistake because I was tired running up a hill. Felt good in the terrain but slow on the ups.

orienteering 11:35 intensity: (10:00 @1) + (1:35 @2) 1.18 km (9:47 / km) +29m 8:43 / km
ahr:121 max:135

Collecting controls afterwards.
3 PM

Strength 30:00 [1]

Core session, felt hard because I don't do this enough. Felt it for the next few days.

Friday Mar 30, 2018 #

9 AM

orienteering 1:34:16 intensity: (50:00 @1) + (27:22 @2) + (13:09 @3) + (3:45 @4) 9.02 km (10:27 / km) +387m 8:36 / km
ahr:125 max:157

Astano control picking. First map I ever run on in Europe, 13 years ago! Vividly remember discovering how spiky chestnut shells are and being really excited that Swiss-Italian border fence ran through the map (a very knarly old barbed wire fence, up to 2 meters wide and high but with many gaps which are mapped).
Setting controls, shadowing, collecting controls, followed by swim #2 for the year :)
3 PM

orienteering 19:50 intensity: (12:06 @1) + (5:53 @2) + (1:51 @3) 1.9 km (10:27 / km) +120m 7:57 / km
ahr:123 max:145

Setting controls for arvo training, Cademario Arosio
5 PM

orienteering 24:58 intensity: (6:56 @1) + (8:32 @2) + (7:48 @3) + (1:42 @4) 2.69 km (9:16 / km) +129m 7:29 / km
ahr:137 max:155

Collecting controls in some beautiful beech forest with lovely contours (and about 100m climb to the first control, with beautiful views of over the hills of Ticino and approaching thunder clouds)

Thursday Mar 29, 2018 #

Note

no time today. sore glutes from my piddly 10 mins of drills yesterday!

Wednesday Mar 28, 2018 #

11 AM

Running 22:32 intensity: (2:23 @1) + (7:29 @2) + (6:58 @3) + (5:42 @4) 4.95 km (4:33 / km) +85m 4:12 / km
ahr:144 max:165

Bit of a lazy run from work, very tired this week.

running drills/plyo 10:00 [3]

with drills

Tuesday Mar 27, 2018 #

Note
slept:6.5

Unintended rest day :( Got home from work grumpy and hungry and then was too full to run..

Monday Mar 26, 2018 #

Note
slept:4.0 (rest day)

Intended rest day.
Monday is movies and wine bar night now ;)

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