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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending May 20, 2018:

activity # timemileskm+m
  orienteering2 1:57:30 3.18 5.11 113
  Running1 22:39 3.09(7:19) 4.98(4:33)
  riding1 15:00 3.42(4:23) 5.51(2:43) 80
  Total3 2:35:09 9.69 15.6 193
averages - sleep:4

» now

Sunday May 20, 2018 #


R ankle not really swollen and still moveable, but sharp pain when weight bearing. Iced etc.

Saturday May 19, 2018 #

11 AM

Running warm up/down 10:47 intensity: (5:45 @1) + (2:16 @2) + (44 @3) + (2:02 @4) 1.95 km (5:31 / km)
ahr:131 max:161

Warm up, feeling sluggish and hungry, but found a beautiful swimming spot for after the run which motivated me :)

Running 11:52 intensity: (14 @1) + (4 @2) + (7 @3) + (5:54 @4) + (5:33 @5) 3.03 km (3:55 / km)
ahr:168 max:175

Went down to Lachen track to do a 3k tt.
Set my watch to beep every 1:35 and 1:40 for lap times, though should have made it 1:30 and 1:35..

Happy with under 12 mins, 45 secs faster than the race i did in March, and about 15 secs faster than last August.

Started too fast as always, but the pace felt steady after the first few laps. I felt like I could keep it up ok, but there was no speed faster for the lasts laps.. obvious that my legs don't really have speed atm.. It wasn't too bad doing it alone though, I was happy with my push.

riding 15:00 [1] 5.51 km (2:43 / km) +80m 2:32 / km
ahr:123 max:125

Jog, swim and ride warm down ;)
10 PM

orienteering race 52:30 intensity: (8:00 @1) + (8:20 @2) + (12:52 @3) + (23:18 @4) 5.11 km (10:16 / km) +113m 9:15 / km
ahr:143 max:165

First time running Pfingststaffel, a really cool mixed relay (all ages) with two night legs followed by 5 legs the next morning with a chasing start from the night before. Great atmosphere with everyone camping there in Flims/Trin, even though it was a bit of a mud fest! I was really excited because I have't done night O in more than a year (?) and the map Bot Fiena Trin is super tricky and legendary (WOC middle 2003, made famous by Thierry).

Exciting watching the mass start in the dark and our first leg runner, Sandro a junior, came back 2nd from 70 teams so I got to go out into the dark forest in the front which was fun! Felt a bit messy/rushed but mostly managed to stumble on the controls ok :) Night O is so exciting and finding the controls is double satisfying!
Sadly I did my ankle really badly on the way from 5-6 jumping down a bank, the type of sprain where the pain doesn't just go away after a couple of mins.. Ripped through 2 strips of taping! After that I was just struggling along, only able to use my right leg for power (hence v sore right glute now!). It was quite unpleasant as the terrain was very rough and steep, and very disappointing. It seemed like everyone in the forest was catching and overtaking me - in hindsight I realized a lot of the people I saw were probably on the first leg still, because I somehow came in 5th!

I was supposed to run the last leg on Sunday, but running wasn't even remotely an option as I couldn't put weight on the ankle without sharp pain in the foot :( Still I think our team did really well to come 15th!

Have to come back to Flims some time to train, I just love the terrain here!

Friday May 18, 2018 #

8 PM

orienteering 1:05:00 [2]

Etzel Control collecting. Map wo tracks made things more interesting!

Monday May 14, 2018 #

(rest day)

Back to work and rainy old Z├╝rich...Legs tired but not really sore.

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