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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  Orienteering6 5:23:10 26.39(12:15) 42.47(7:37) 247108c
  Running on Paths4 1:48:29 10.02(10:50) 16.12(6:44) 185
  Running Road3 1:09:57 7.38(9:29) 11.88(5:53) 119
  Core/ Strength2 1:06:00
  Cycling2 35:00
  The Track1 27:06 2.82(9:36) 4.54(5:58)
  Total11 10:29:42 46.61 75.01 551108c

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MoTuWeThFrSaSu

Sunday Apr 20, 2014 #

2 PM

Running on Paths warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 x-talon

Jog to the start.

Orienteering race 36:03 [5] *** 7.2 km (5:00 / km)
30c shoes: Inov8 x-talon

Second Day. This went well, I was running quickly and only had a couple of small wobbles. Managed to beat all the 18's and 20's today. Terrain was really nice again today and there was even less green on the course today.

Saturday Apr 19, 2014 #

10 AM

Orienteering 33:46 [3] *** 4.44 km (7:36 / km) +24m 7:24 / km
8c shoes: Inov8 x-talon

A few practise controls on an area a little more like the race areas. Once again it was rapid but the features were a little bigger and easier to use.
4 PM

Orienteering race 46:42 [5] *** 7.7 km (6:04 / km)
30c shoes: Inov8 x-talon

First Day of the Riga Cup. Terrain is absolutely rapid with nothing on the ground. Navigation went pretty well today and I didn't think I had made too many mistakes. But looking at the splits I had a few more wobbles than I thought and every hesitation lost time. Messed up a fair amount in the the last couple which really knocked me down in the positions.

Running on Paths warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 x-talon

To the Start of the Riga cup first day.

Friday Apr 18, 2014 #

Event: JK 2014
 
4 PM

Running Road warm up/down 6:29 [1] 0.74 km (8:46 / km) +8m 8:19 / km
shoes: Inov8 x-talon

Little jog through the outskirts of Riga for the model event.

Orienteering 39:45 [3] *** 5.37 km (7:24 / km) +14m 7:18 / km
15c shoes: Inov8 x-talon

Riga Cup model event. Ran this with Josh, and we both struggled with the change in contour size and scale and kept over shooting.

Running Road warm up/down 3:29 [1] 0.65 km (5:22 / km)
shoes: Gel-DS Trainer

Thursday Apr 17, 2014 #

3 PM

Running on Paths 26:11 [1] 4.62 km (5:40 / km) +77m 5:14 / km
shoes: Gel-DS Trainer

Jog around some of the trails near Farsta with Josh.

Wednesday Apr 16, 2014 #

12 PM

Cycling 20:00 [1]
shoes: Gel-DS Trainer

Bit on the bike in the gym

Core/ Strength 30:00 [3]
shoes: Gel-DS Trainer

Bench, back pull-ups sit-ups and press-ups few leg press but no squats as legs were feeling awful.
8 PM

Orienteering 1:14:54 [4] **** 9.16 km (8:11 / km) +100m 7:45 / km
11c shoes: Supra (2)

Dusk/ Night training in Agesta. Again trying to work on sticking to the line and use big features but taking a little safer routes to practise for night. Running well and quicker than I thought I would considering how tired I have been today. Very few misses just a little more hesitant once it got darker. But happy with the session.

Tuesday Apr 15, 2014 #

11 AM

Running Road 16:27 [1] 2.57 km (6:24 / km) +24m 6:07 / km
shoes: Gel-DS Trainer

Loop with Louise before the session.

The Track intervals 27:06 [5] 4.54 km (5:58 / km)
shoes: Gel-DS Trainer

Morning track session with Louise. Another session to inject a bit of speed into the legs.
4x 400m with 2mins x2 6mins between sets

Strong wind on the back corner and home straight which made these very tough. Louise ran 300s on the second block which gave me something to aim for but still felt like I was hitting a brick wall on the back corner which was a little annoying as seemed to be consistently going through the first 200 in 30secs.
62, 66, 64, 64
63, 65, 64, 63
Happy with the times.

Running Road 14:41 [1] 2.04 km (7:12 / km) +17m 6:55 / km
shoes: Gel-DS Trainer

Jog around and back to the house.
6 PM

Orienteering 1:32:00 [3] ***** 8.6 km (10:42 / km) +109m 10:04 / km
14c shoes: Supra (2)

Paradiset: This was mental. First section in the flatter area went quite well working on staying on line a simplifying, only real error was going through the green to number 1. Then I got in the the more complex area, it is insane! Made lots of things fit where I shouldn't have and spent absolutely ages looking for all of the controls in here, it was a little like France crossed with Czech on steroids.

Monday Apr 14, 2014 #

10 AM

Running Road 16:24 [2] 3.3 km (4:58 / km) +33m 4:44 / km
shoes: Inov8 x-talon

Run out to ├ągesta with Louise so she could show me the start of a ski track that is a good terrain run.

Running on Paths 42:18 [3] 7.5 km (5:38 / km) +108m 5:16 / km
shoes: Inov8 x-talon

Terrain run along the 10k ski loop in ├ągesta, then cut off and along the main power lines. The track was fairly difficult to follow in some place due to all the fallen trees in some sections and the the hip deep sections of marsh in others. after the second marsh which was basically a carpet of moss I cut back along the power lines which are made up of open rock and heather. Then continued on the green trail when it recrossed the powerlines.

Running Road 12:27 [2] 2.58 km (4:50 / km) +37m 4:30 / km
shoes: Inov8 x-talon

Back to the house via the bridge and the lake.
6 PM

Cycling 15:00 [1]

Core/ Strength 36:00 [3]

Mostly core and arms. A few squats but on of my knees felt a little funny so skipped on any single leg stuff.

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