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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Orienteering9 9:10:11 34.12(16:08) 54.9(10:01) 1006155 /166c93%
  Running6 2:31:07 15.77(9:35) 25.38(5:57) 447
  Strength and Conditioning1 40:51
  Total11 12:22:09 49.88 80.28 1453155 /166c93%
  [1-5]10 11:08:57
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

12 PM

Orienteering 1:28:23 intensity: (1:11:49 @1) + (16:12 @2) + (22 @3) 9.59 km (9:13 / km) +108m 8:44 / km
ahr:109 max:144 slept:10.5 (injured) shoes: Inov8 X Talon 190 (2)

Controlling at SP. ITBS back with a vengeance. Left knee became very sore and I ended walking most of the distance from the far side of the forest. Epic nights sleep though.

Saturday Feb 20, 2016 #

4 PM

Running intervals 1:12:46 intensity: (8:00 @1) + (38:35 @2) + (10:13 @3) + (11:28 @4) + (4:30 @5) 14.24 km (5:07 / km) +150m 4:51 / km
ahr:139 max:165 slept:8.5 shoes: Puma Faas 300 V3

3 x (6 x ~15s hill reps)

2.7km Tempo between each set.

Felt better as the session went on. Tighness/soreness in hip flexes meant I didn't feel much power on the hill reps.

Friday Feb 19, 2016 #

9 AM

Running warm up/down 7:31 [1] 1.25 km (6:00 / km) +31m 5:20 / km
shoes: Inov8 ORoc 280 (3)

Orienteering 1:02:06 [2] **** 6.72 km (9:14 / km) +194m 8:04 / km
spiked:22/25c slept:8.75 shoes: Inov8 ORoc 280 (3)

Last session in Slovenia, pairs talk O. Like this area, similar to Lakes but rockier and with lots of holes. Couple of early misses but then good.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 5:12 [1] 0.71 km (7:17 / km) +58m 5:11 / km
shoes: Inov8 ORoc 280 (3)

Thursday Feb 18, 2016 #

6 PM

Orienteering 46:38 intensity: (20:00 @0) + (26:38 @4) ***** 3.23 km (14:27 / km) +30m 13:49 / km
spiked:13/14c shoes: Inov8 ORoc 280 (3)

Nattkeps. Gave myself most of the day off to let me knee recover which seemed to work. Could feel it a little at the start but eased out; never painful.

Tough terrain, particularly in the dark. Going ok until losing focus on the return of my penultimate leg. Totally disorientated and lost 3 mins.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Wednesday Feb 17, 2016 #

9 AM

Running warm up/down 17:27 [1] 2.35 km (7:25 / km)
shoes: Inov8 X Talon 190 (2)

Orienteering tempo 10:59 [5] *** 1.98 km (5:33 / km) +17m 5:19 / km
spiked:7/9c slept:9.0 shoes: Inov8 X Talon 190 (2)

Forest Sprint prologue at Kazlje. Felt good for about 2mins then the coughing started as oxygen debt caught up with me and made pretty poor sizeable error s at 3 (40s) and 5 (30s).

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering tempo 15:30 [5] *** 2.47 km (6:16 / km) +5m 6:12 / km
spiked:13/15c shoes: Inov8 X Talon 190 (2)

Tired from the coughing and made quite a few errors of variable sizes; teh largest being 30s at 1 overshooting and wrong direction to 22 (40s). Some costly route choices too (11, 18, 20, 23, 24).

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering warm up/down 11:47 [1] *** 1.38 km (8:34 / km) +9m 8:18 / km
shoes: Inov8 X Talon 190 (2)

Collecting a few controls on the way back to the car. Out of no where the outside of my left knee started getting quite painful.
2 PM

Orienteering 33:12 [0] **** 1.84 km (18:06 / km) +72m 15:08 / km
(injured) shoes: Inov8 ORoc 280 (3)

Tried running but knee was too painful so walked/climbed a few controls on Mordor.

http://ravinenkartor.se/show_map.php?user=Rich&map...
4 PM

Strength and Conditioning 40:51 [2]

Quality/Brutal S&C session led by Harri. Many exercises I have not done before.

Tuesday Feb 16, 2016 #

9 AM

Orienteering 1:47:09 intensity: (20:00 @0) + (15:00 @1) + (30:00 @2) + (42:09 @3) *** 12.04 km (8:54 / km) +92m 8:34 / km
spiked:35/36c slept:8.0 shoes: Inov8 X Talon 190 (2)

Hanging and collecting for trains at Dutovlje. Now feeling 100% but still have a cough, obviously made worse by running; running feeling a little better again than yesterday.

http://ravinenkartor.se/show_map.php?user=Rich&map...
1 PM

Running warm up/down 10:05 [1] 1.51 km (6:41 / km) +92m 5:08 / km
shoes: Inov8 X Talon 190 (2)

Orienteering 56:54 intensity: (21:54 @1) + (35:00 @2) **** 4.32 km (13:10 / km) +254m 10:10 / km
spiked:10/10c shoes: Inov8 X Talon 190 (2)

Long course at Divaska Jama - beast of an area. Big hills, big holes, big rocks and ankle breaking rock underfoot most of the way. Didn't want to be out longer than 1hr so cut off at no.6 to 26. As an indication of the physicality Gustav didn't even get sub 10s. Hard to say how much was down to the terrain and how much to my health but this felt a massive struggle aerobically.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 9:12 [1] 1.88 km (4:54 / km) +2m 4:52 / km
shoes: Inov8 X Talon 190 (2)

Back down the hill to the Hotel. Hand numb from the cold.

Monday Feb 15, 2016 #

9 AM

Running warm up/down 9:09 [2] 1.32 km (6:57 / km) +45m 5:56 / km
shoes: Inov8 X Talon 190 (2)

Orienteering 55:25 [1] 4.49 km (12:20 / km) +58m 11:35 / km
spiked:43/45c slept:8.0 (sick) shoes: Inov8 X Talon 190 (2)

First taste of Slovenia (Krajna Vas). Pick at a walk/jog pace, which to be honest was about all I could muster. Feeling ok but aerobically struggling badly. A couple of poor bearings early on but after that I remembered what I should be doing. Knolls a little odd, boulders regularly sketchy.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 9:30 [1] 1.2 km (7:57 / km) +57m 6:25 / km
shoes: Inov8 X Talon 190 (2)

2 PM

Orienteering 19:47 [2] *** 2.09 km (9:28 / km) +78m 7:59 / km
spiked:6/6c shoes: Inov8 X Talon 190 (2)

Afternoon Loops at Kazlje. Running slightly better now managing a more consistent jog but still having to walk uphill.

Loop 1 - Green thorny and stony but no problems technically.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering 23:18 intensity: (13:18 @2) + (10:00 @3) 2.6 km (8:58 / km) +46m 8:14 / km
shoes: Inov8 X Talon 190 (2)

Loop 2 - One error being pushed offline 12 -13 by rocky ground. Downhill through the meadow to 9 was fun.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering 19:03 intensity: (10:00 @2) + (9:03 @3) *** 2.16 km (8:49 / km) +43m 8:01 / km
spiked:6/6c (sick) shoes: Inov8 X Talon 190 (2)

Loop 3 - Nicest loop and error free.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 10:15 [1] 0.92 km (11:08 / km) +12m 10:27 / km
shoes: Inov8 X Talon 190 (2)

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