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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending May 13:

activity # timemileskm+m
  orienteering5 4:09:11
  Running7 1:48:04 1.84 2.96 4
  stretch/yoga3 40:00
  Total10 6:37:15 1.84 2.96 4
  [1-5]8 5:34:11

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MoTuWeThFrSaSu

Sunday May 13 #

orienteering 1:52:30 [4]

EOC Long final.
Epic long distance as expected. Spectacular area with the start waaay above the finish but still heaps of hills to be climbed!

Physically I didn't have much in the tank from the start. Whatever was up with my stomach left me feeling really weak, on top of not having done the training to be fit for a race like this. So I never really felt like I could push. I love it when you can really push a long race!

Apart from that I did really enjoy it! It was tough but beautiful terrain. Controls didn't seem technically that difficult, but I guess longs are more about route choice and physical. Happy with my routes (#2 left on the small track, #10 wide right), except apparently #16 was faster to the right. Only real error was exiting #18 thinking I was leaving #19, and although I corrected quickly, I lost the little pack I was with.

http://www.tulospalvelu.fi/gps/20180513_L_W/

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

Running warm up/down 10:00 [2]

Small warm up, v easy. Not feeling strong. Not at all nervous but a bit apprehensive.

Saturday May 12 #

orienteering race 43:13 [4]

EOC Relay, first leg.
This would have been a lot of fun if I hadn't been feeling so shite. Stomach had been feeling off since the day before and pushing up the first hill to #2 I got a horrible acidic stomach and my whole body went kind of weak, even going downhill I felt wobbly.
So I slowly dropped behind and gradually got overtaken which sucked.
Nav was ok except a little search at #16 which I approached rather distractedly. Terrain and course was fun but not very difficult.

Felt so bad about sending my team mates out on their own :(
We had wanted to change the team order to Aislinn first, but just missed the deadline which was a bummer.

27th/30, 8mins down

http://www.tulospalvelu.fi/gps/20180512_R_W1/

https://www.o-l.ch/cgi-bin/results?type=rang&year=...
2 PM

Running warm up/down 10:00 [3]

Cramped warm up in the quarantine, very hot and felt weak.

Friday May 11 #

Note

Rest day, went to long model and enjoyed the beautiful views and birch trees. Felt very tired today and had an arvo nap even after 9 hours sleep!
Also stomach really sore like I had been punched.. then remembered that I had woken up in the middle of the night with really bad heart burn or similar so it must have been from that.

stretch/yoga 10:00 [0]

Thursday May 10 #

8 AM

stretch/yoga 15:00 [0]

Morning stretch in the forest.

Running 10:00 [1]

5 PM

Running 20:00 [2]

Warm up/down
Super hot and sticky when the sun came out after a massive downpour.

orienteering 19:26 [4]

EOC sprint relay
Lonely last leg, which was expected as we were a 3 girl team..
I was still excited about running and it was pretty fun. Started well figuring out the first legs fast. Then some massive climb (130m) and route choice up to some complex Ticino village controls, and route choice legs back down. Not so sure about my route choices and lost 30sec almost climbing a street too high on #4.

https://www.tulospalvelu.fi/gps/20180510_SR_4/?v=m...

Wednesday May 9 #

10 AM

Running 10:00 [2]

Warm up for middle final. Had such a beautiful morning waiting for the start - it was like paradise in the forest, all sunny and drippy from the overnight thunderstorm, and I even saw an incredible black and yellow salamander!!!
I felt really happy and excited to race, and not really at all nervous.

orienteering race 43:26 [5]

EOC Middle Final.
I had a pretty good run :) I definitely exceeded my expectations given that I haven't trained enough, but a calm head and solid nav can be worth a lot I realised!

My one main mistake was very frustrating - I ran confidently into #2, a 4x4m depression, and just didn't see the control! I saw a couple of shallow depressions with no control and was just really confused! Almost 2 mins searching and I finally saw the control hiding in the dappled sunlight a few meters from where I had been the whole time aaagh... The depression it was in was a bit substandard.

After that my run was solid. I was caught around #6 by the Lithuanians who started 2mins before and after me - Ausrine is a stronger runner but I managed to keep ahead until the run through with good nav. In the second loop I tried to keep up by taking slightly better routes/short cuts, which worked to #11, but trying to short cut out of 14 and into 15 I lost a bit in green and finished a bit behind. Would have been nice to be a bit stronger on the hills to keep up or ahead.. But I felt fitter than at the Swiss selection middle a month ago.
The womens race was really exciting to spectate, although it was heartbreaking when Julia Gross was announced as mp after thinking she won..

I will upload my maps later but there was GPS:

http://www.tulospalvelu.fi/gps/20180509_MF_W/

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

stretch/yoga 15:00 [0]

Tuesday May 8 #

10 AM

Running warm up/down 15:00 [3]

Warm up for middle model.

orienteering 30:36 [4]

EOC Middle qualification, very lucky day to qualify by two seconds!
I was really furious at my self for stuffing the first control up badly - I was scared of dropping height and climbed way too much, all the way up to the second control, losing about 2.5 minutes. In hindsight was a bit more nervous than usual at the start.
My nav was very calm for the rest of the course, nailed al the slope controls and caught back up to Jo who had passed me. Really happy to take a different route to the 4 girls I was with towards the end, making up more than a minute on them.

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

Running 10:00 [1]

Monday May 7 #

3 PM

Running 23:04 [0] 2.96 km (7:47 / km) +4m 7:44 / km

Jog in Val Varzasca with middle map.

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