Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 7 days ending Dec 30, 2012:

activity	#	time	miles		km		+m
Orienteering	6	5:29:08	27.59	(11:56)	44.4	(7:25)	467
Running	7	1:35:27	8.33	(11:28)	13.4	(7:07)	40
Total	8	7:04:35	35.92	(11:49)	57.8	(7:21)	507

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Sunday Dec 30, 2012 #

10 AM

Running warm up/down 11:00 [1] 1.34 km (8:11 / km)
shoes: VJ Supra stud 2011

Orienteering 57:59 [4] *** 8.4 km (6:54 / km) +36m 6:45 / km
shoes: VJ Supra stud 2011

Sylvester5
The best terrain but worst navigating. Might look easy on the map you really had to be careful to go the right way in many places. Got some help from Pieter and Assu at 20-23. Then they vanished.
Calves were afterwards like I had run 5 races in 5 days.

Route(9.3km)

Running warm up/down 2:56 [1] 0.44 km (6:41 / km)
shoes: VJ Supra stud 2011

4 PM

Orienteering 33:00 [1] 4.1 km (8:03 / km) +76m 7:22 / km
shoes: VJ Supra stud 2011

16th orienteering country of mine: Luxembourg.

Route

Saturday Dec 29, 2012 #

10 AM

Running warm up/down 12:32 [1] 1.88 km (6:40 / km) +9m 6:31 / km
shoes: VJ Supra stud 2011

Orienteering race 46:14 [4] ** 6.9 km (6:42 / km) +10m 6:39 / km
shoes: VJ Supra stud 2011

Sylvester 4
That's more like it. The type of terrain I was expecting the whole time. Rather easy but also easy to make a mistake with full speed. A new local map symbol also learned (the light purple).
Running feels better and better all the time but also calves get more tired with every step.
I would like to draw your attention to the "hoogtelijnen" on top right corner of the map. I counted 9 full contours on my way.

Route
More pics

C • light purple 2

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Supra stud 2011

Friday Dec 28, 2012 #

11 AM

Running warm up/down 7:51 [1] 1.09 km (7:11 / km) +9m 6:54 / km
shoes: VJ Supra stud 2011

Orienteering 58:31 [4] 7.7 km (7:36 / km) +137m 6:59 / km
shoes: VJ Supra stud 2011

Sylvester 3
Liked this terrain a bit more but still in the beginning high knee running from #3 to #7 and 11-12 was a bit too much. Ankle high spiky plant all over.
Few mistakes. Mostly cause I didn't get the yellows on the map almost at all.

Route (8.34km)
Some competition pics added from today

Results of all days (splits from column on right)

C • next days 2

12 PM

Running warm up/down 12:10 [1] 1.45 km (8:24 / km) +3m 8:19 / km
shoes: VJ Supra stud 2011

Thursday Dec 27, 2012 #

12 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +13m 6:32 / km
shoes: VJ Supra stud 2011

15min up, 5min down.

Orienteering 1:02:48 [4] * 8.5 km (7:23 / km) +97m 6:59 / km
shoes: VJ Supra stud 2011

Sylvester 2
Still not the perfect terrain, quite a bit of spiky bushes at least on my way.
No particular mistakes.

Route (10.5km)

C • Huomen 1

Wednesday Dec 26, 2012 #

Event: Sylvester 5 days 2012 (+WRE)

1 PM

Running warm up/down 10:15 [1] 1.29 km (7:56 / km) +6m 7:46 / km
ahr:136 max:170 shoes: VJ Supra stud 2011

Orienteering race 1:10:36 [4] 8.8 km (8:01 / km) +111m 7:33 / km
ahr:159 max:170 shoes: VJ Supra stud 2011

Sylvester 1
Not quite the terrain I came to run here but many people said this is probably the worst Belgium has to offer and it should get better during the week.
So many things to get over in this terrain that I sort of gave up in the beginning. Back / left hamstring just doesn't like "hurdles".

Route (10.2km)
Pics

C • First race 2

2 PM

Running warm up/down 8:43 [1] 1.41 km (6:12 / km)
ahr:128 max:133 shoes: VJ Supra stud 2011

Monday Dec 24, 2012 #

Note
(rest day)

Saturday's run + 1½ days at Ruovesi + cold weather = no specific trainings with Sylvester in mind. Not that I would be trying to succeed in there anyways.
Tomorrow to Germany and day after that to Belgium.
http://sylvester5.be/

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