Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Jul 24, 2022:

activity

time

miles

Orienteering

3:11:28

16.97

(11:17)

27.31

(7:01)

303

18 /

34c

52%

Running

3:00:17

21.46

(8:24)

34.54

(5:13)

136

Stretching

33:32

Map Reading

15:00

Strength

11:39

Total

7:11:56

38.43

61.85

439

18 /

34c

52%

[1-5]

6:56:56

1:46

0:00

» now

Sunday Jul 24, 2022 #

3 PM

Orienteering (Östuna) 40:16 [2] *** 4.56 km (8:50 / km) +30m 8:33 / km
ahr:146 max:164 shoes: NVii Ultimate F1

Training map. Went out w Sudden. Very pretty woods but difficult. One little mistake early on but the rest was solid. Got a new compass, hopefully I will use it.

Saturday Jul 23, 2022 #

11 AM

Running 34:19 [2] 5.0 km (6:52 / km) +62m 6:28 / km
ahr:134 max:148 shoes: New Balance M880A11

Light run w Lia and Mom.

Friday Jul 22, 2022 #

10 AM

Orienteering (Ängjärnsudden) 44:07 [3] *** 7.45 km (5:55 / km) +51m 5:44 / km
ahr:162 max:174 spiked:14/19c shoes: NVii Ultimate F1

Had Per running behind me. Really open terrain. Made a 30s mistake at 5-> had my head down and did not see the very obvious tree. Small couple second hooks at 5 and 9. Bit of a hesitation going to 13. Bit of a bigger mistake going to 15-> had a bad bearing leaving the previous control, maybe lost a minute or so. Overall, pretty pleased, just have to work on slowing down at the start. My compass is really shaky (like the needle moves left and right constantly).

C • You still haven't replaced it? 3

Thursday Jul 21, 2022 #

5 PM

Stretching (Yoga) 33:32 [2]
ahr:69 max:103

A few moves were pretty tricky. My favourite was lying on the ground for the last 5 minutes.

6 PM

Running long 48:31 [3] 10.66 km (4:33 / km) +25m 4:30 / km
shoes: New Balance M880A11

Went out to do 2 Strava segments. Think I ran through a few people's properties and took a few wrong turns. However, the mission was a success even if one of the segments have 1 minute of me walking. Also took a nice dip at the end- the water never felt warmer.

Wednesday Jul 20, 2022 #

9 AM

Running long 1:00:49 [3] 10.52 km (5:47 / km) +21m 5:43 / km
ahr:143 max:169 shoes: New Balance M880A11

w Sara, Per and Lia. Very hot so it was nice to take a quick dip in the water halfway through. Picked it up more and more towards the end w Per. Back was hurting a bit yesterday from the race but it felt fine when running.

5 PM

Strength 11:39 [1]
ahr:83 max:104

Exercises.

Tuesday Jul 19, 2022 #

9 AM

Orienteering (Veckans Bana V29) 54:58 [3] *** 6.92 km (7:57 / km) +116m 7:20 / km
ahr:164 max:177 spiked:4/15c shoes: NVii Ultimate F1

Lots of mistakes. I was not focused at all and was just thinking about random stuff (5, 6, 10, 12). Some controls I was right beside them and just could not see the small flag (10, 14). I also could not find the trail going to 10 too.

5 PM

Running warm up/down 13:43 [2] 2.13 km (6:26 / km) +9m 6:18 / km
ahr:142 max:154 shoes: New Balance M880A11

w Sudden.

6 PM

Running race (Löttorps Varvet) 22:55 [4] 6.23 km (3:41 / km) +19m 3:37 / km
ahr:177 max:185 shoes: New Balance M880A11

Was not expecting to run a race today, but we did. From 1.8km in to the end I was on my own, so it was almost like a time trial instead. It was a mix of trails, gravel roads, boardwalk, grass and paved road. Was not too tired at the end, so overall I am pretty pleased.

11 PM

Map Reading 15:00 [0]
shoes: Comfy Socks

Uppsala maps- scary.

Monday Jul 18, 2022 #

6 PM

Orienteering (Landsbro Line) 52:07 [3] *** 8.38 km (6:13 / km) +106m 5:51 / km
ahr:161 max:179 shoes: NVii Ultimate F1

Line orienteering and some trail running. Compass was a little shaky to 1 just by zig zagging a bit. Felt good on most of the hills. Cannot really see the original line because my GPS is on top of it;)...until the end (bottom left area). The map looks a lot different down there now but I should have focused more on the contours.

C • Hard as Jo? 3

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