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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 7 days ending Feb 17, 2019:

activity # timemileskm+m
  Orienteering9 4:37:37 19.0(14:37) 30.58(9:05) 350
  Running1 1:10:32 4.67(15:06) 7.52(9:23) 29
  Total10 5:48:09 23.68(14:42) 38.1(9:08) 379
  [1-5]10 5:42:22

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MoTuWeThFrSaSu

Sunday Feb 17, 2019 #

Orienteering 22:52 [3] 3.3 km (6:56 / km)
shoes: VJ O-shoes 10.5

Sprint camp chase - a mass start follow really since I was at the back of the pack. Just could not get my legs to move faster. Wasn't in shape for this type of weekend.
9 AM

Orienteering 22:27 [3] 3.54 km (6:21 / km) +27m 6:07 / km
shoes: VJ O-shoes 10.5

Sprint camp - Feeling tired and slow, but made a plan to not get flustered and overshoot / get lost, keep in contact with the map, practice flow around the control. Mission accomplished and despite being tired and slow happy with this one.
11 AM

Orienteering 22:58 [3] 3.0 km (7:39 / km) +15m 7:28 / km
shoes: VJ O-shoes 10.5

Sprint camp - BCIT. Again, concentrating on the same things as above and achieved them. Easier to do when going slow because exhausted ...

Kensington Park Elite Male - Splits

BCIT Setup Elite Male - Splits

BCIT Chase Elite Male - Splits

Saturday Feb 16, 2019 #

9 AM

Orienteering 33:08 [3] 2.76 km (12:02 / km) +66m 10:44 / km
shoes: VJ O-shoes 10.5

Sprint camp - Cates Park relay
10 AM

Orienteering 23:32 [1] 2.39 km (9:51 / km) +21m 9:26 / km
shoes: VJ O-shoes 10.5

Roche Point Park - working on flow at control and setting up a routine

While on route, look up control number. Once you see the control (or feature):

1) Visually look at your exit direction (as approaching)
2) Refold map (as approaching)
3) Check control number as punching
4) Exit while checking compass to make sure exiting in expected direction.


12 PM

Orienteering 27:49 [3] 3.8 km (7:19 / km) +77m 6:39 / km
shoes: Inov-8

Sprint camp - Capilano university. Could have gone better. Totally lost it on a few controls. Didn't stay in contact with the map. Getting tired
1 PM

Orienteering 32:36 [2] 3.43 km (9:30 / km) +62m 8:43 / km
shoes: Inov-8

Sprint camp - Capilano training - route choice. Really tired
3 PM

Orienteering 45:35 [2] 3.5 km (13:01 / km) +63m 11:56 / km
ahr:154 max:169 shoes: VJ O-shoes 10.5

Sprint camp - Greenwood Park Farsta. Really tired, scale messed me up and didn't stay in contact. Cool park though.

Capilano University Elite Male - Splits

Greenwood Farsta Elite Male - Splits

Friday Feb 15, 2019 #

7 PM

Orienteering 46:40 [3] 4.87 km (9:35 / km) +19m 9:24 / km
shoes: Inov-8

Sprint camp - Friday night-O training.

Tuesday Feb 12, 2019 #

4 PM

Running (Snow run) 1:10:32 intensity: (5:47 @0) + (6:56 @1) + (19:41 @2) + (19:47 @3) + (18:12 @4) + (9 @5) 7.52 km (9:23 / km) +29m 9:12 / km
ahr:143 max:183 shoes: VJ O-shoes 10.5

Good hard packed trails.
Warm and warm down to and from 24 HOL then out and back of
15 s on 15 s off
30 on 30 off
45 on 45 off
60 on 60 off
90 on 90 off
120 on 120 off
90 on 90 off
60 on 60 off
45 on 45 off
30 on 30 off
15 on 15 off

and then the same back.

Knee felt fine! Legs felt tired! Hopefully recover for sprint camp!

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