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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 26, 2017:

activity # timemileskm+mload
  Orienteering3 3:48:05 19.84(11:30) 31.93(7:09) 83951 /65c78%69.4
  Running (road)5 2:22:33 12.24(11:39) 19.71(7:14) 9428.6
  O-training2 1:25:36 8.12(10:32) 13.07(6:33) 5432 /37c86%21.6
  Running (off-road)3 57:51 5.58(10:22) 8.98(6:26) 656.4
  Strength1 44:234.6
  Total9 9:18:28 45.79 73.69 105283 /102c81%130.7
  [1-5]9 8:40:48
averages - sleep:8 rhr:42

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Sunday Feb 26, 2017 #

9 AM

Running (off-road) warm up/down 10:52 intensity: (2:24 @0) + (2:27 @1) + (2:09 @2) + (3:29 @3) + (23 @4) 1.38 km (7:51 / km) +24m 7:14 / km
ahr:130 max:169 shoes: Inov8 ORoc 2017

Warm up before the long. Was feeling pretty wrecked so kept it quite short. Much cooler today as starting earlier and took a little bit to get warm. Really not feeling ready for a long distance.

Orienteering race 2:36:50 intensity: (40 @0) + (14:45 @1) + (1:38:48 @2) + (42:18 @3) + (19 @4) **** 21.01 km (7:28 / km) +514m 6:39 / km
ahr:143 max:164 spiked:22/28c shoes: Inov8 Oroc 2016

POM day 2 Long

Bit of a disaster. Tired starting and never felt better. Mistake on the way to 1 summarised my day. Got going for a bit from 9-14 but there was still so much left.
Most entertaining story of the day was on the downhill after Johanna ran away from me up a hill on the way to 15, Albin passed between us (on the way to 2). He almost skidded to a stop and changed direction deciding to go through the hedge we were about to go through. This was unfortunately impassable so after trying one place Albin found Johanna under the barbed wire,under the hedge sliding into the stream below it. She shouted we could get through, when actually she had no idea but there were two kids huddled in the stream coming from the opposite direction. Jakob appeared and followed me so we were a nice Linne crowd under this hedge. Running up the next hill Andreu Blanes re passed me after ha had passed me on the previous hill so he had even more problems.

Saturday Feb 25, 2017 #

Event: POM 2017
 
11 AM

Running (road) warm up/down 20:15 intensity: (1:24 @0) + (9:15 @1) + (4:32 @2) + (3:40 @3) + (1:24 @4) 2.68 km (7:33 / km) +25m 7:13 / km
ahr:134 max:165 shoes: Inov8 ORoc 2017

Warm up to the start along the road. Met Albin who told me to go around. Legs feeling pretty dead really. Did some dynamics and strides but didn't really wake them up too much.

Orienteering race 54:48 intensity: (1 @0) + (23 @1) + (1:44 @2) + (16:52 @3) + (35:48 @4) **** 7.47 km (7:20 / km) +268m 6:13 / km
ahr:164 max:176 spiked:15/22c

POM Day 1 Middle

Race Analysis
Felt rough at the start and never really got better, apart from a brief spell going to 2 when a drone was filming me. Biggest problem today was not believing in myself. Making the right route choice decision but then physically backing out and trying to make it easier for myself which resulted in mistakes and frustration. Interestingly I made all the right decisions beforehand though so I know to trust myself after this race.
6 PM

Running (road) 23:43 intensity: (7:39 @0) + (14:24 @1) + (1:40 @2) 3.1 km (7:40 / km) +32m 7:17 / km
ahr:113 max:144 shoes: Asics Hyper Speed 6 2016

Warm up before the sprint. Feeling pretty good actually. Started solo as didn't have much time but then the start was delayed by 10 mins so went with Milos and Jakob before meeting Will for a bit.
7 PM

Orienteering race 16:27 intensity: (20 @0) + (33 @1) + (1 @2) + (3:24 @3) + (12:09 @4) *** 3.44 km (4:47 / km) +57m 4:25 / km
ahr:164 max:175 spiked:14/15c shoes: Asics Hyper Speed 6 2016

POM day 1 - night sprint

I seem to have lost my map for this :'(
Alright little short sprint, legs felt surprisingly good really. Even on the hills. Luckily they all came early which helped me. First bit was straightforward enough, though night made it a bit more fun. Mostly got the right routes I think. 7 I lost time on as I missed the entrance. It was a 75% closed gate with into an underpass that I ran past and went into the next entrance, which was also an underpass! Into some courtyard and was very confused. Others did the exact same thing. Lost ~40s I reckon.
Last bit was fun in a little park, including a control in a maze that luckily we didn't have to actually read, just run through. Colours were a bit hard to read in this park in the dark.

Running (road) warm up/down 2:46 intensity: (1:48 @0) + (58 @1) 0.19 km (14:57 / km)
ahr:100 max:121 shoes: Asics Hyper Speed 6 2016

Brief cool down until I found a shop. Bought 15L of water. It cost 5.10 but I only had a fiver but they let me away with it.

Running (road) warm up/down 17:37 intensity: (3:36 @0) + (4:01 @1) + (10:00 @2) 0.62 km (28:19 / km) +1m 28:06 / km
ahr:101 max:117 shoes: Asics Hyper Speed 6 2016

More cool down with Jakob. Just missed Rasmuss for a cheer. Then we drove very quickly back to the hotel to just about make it in time for dinner.

Friday Feb 24, 2017 #

10 AM

Running (off-road) warm up/down 7:15 intensity: (2:18 @0) + (4:17 @1) + (39 @2) + (1 @3) 0.96 km (7:32 / km) +15m 6:59 / km
ahr:118 max:149 shoes: Inov 8 Oroc 2016 2

Jog to the further start of the model with some other people. Foggy in the morning but slowly lifting so it was sunny by the time we started.

O-training 21:43 intensity: (22 @0) + (58 @1) + (6:58 @2) + (10:49 @3) + (2:36 @4) **** 3.47 km (6:16 / km) +54m 5:48 / km
ahr:144 max:177 spiked:12/13c shoes: Inov 8 Oroc 2016 2

Took it easy around the first model map. Mostly trying to get a grip on what the colours meant in this area. Pretty fun stuff, being very runnable but parts are quite tricky with rock detail.

Running (off-road) warm up/down 4:38 intensity: (7 @0) + (3:56 @1) + (35 @2) 0.79 km (5:51 / km) +2m 5:46 / km
ahr:129 max:139 shoes: Inov 8 Oroc 2016 2

Jog back to the cars with Sandro mostly.

O-training 13:54 intensity: (2 @0) + (35 @1) + (2:18 @2) + (8:54 @3) + (2:05 @4) **** 2.09 km (6:40 / km)
ahr:154 max:167 spiked:9/10c shoes: Inov 8 Oroc 2016 2

Did a loop on the second model map. Sun was really out and it was beautifully warm. The start of this one was easier but the end was trickier. Map was a bit funny in places but very enjoyable.

Running (off-road) warm up/down 3:27 intensity: (1 @0) + (2:45 @2) + (36 @3) + (5 @4) 0.56 km (6:11 / km)
ahr:144 max:165 shoes: Inov 8 Oroc 2016 2

Again jog back to the cars and met Albin on the way.
4 PM

O-training 49:59 intensity: (1:59 @0) + (8:39 @1) + (17:52 @2) + (21:29 @3) **** 7.52 km (6:39 / km)
ahr:142 max:162 spiked:11/14c shoes: Inov 8 Oroc 2016 2

Not having had enough with the 2 models in the morning headed out for a "contours only" training. Around the circles had colours though. It was very tricky as every now and then you would meet an impassible hedge and the act of going around it would make you very lost. 1 was by far my worst control, never actually getting it but I got better. Around 4 some guys in a pick-up were beeping at me but I ran through a hedge and never saw them again. Started to catch up with Sandro and Thibaut at about 5/6 but they improved then and I never passed them. I waited then at 10 so they would get ahead and I could do my own orienteering.

Wednesday Feb 22, 2017 #

6 PM

Running (off-road) 31:39 intensity: (11:30 @0) + (16:19 @1) + (2:16 @2) + (1:34 @3) 5.29 km (5:59 / km) +24m 5:51 / km
ahr:108 max:162 shoes: Inov8 X-Talon 2016

Super easy just to get out and move the legs as the chances of it tomorrow are low. Snowed all night last night and most of the day. However it is also about 2 degrees out so it is very, very slushy. Had some fun kicking through some snow banks listening to "how did this get made". Looking forward to Portugal.

Tuesday Feb 21, 2017 #

Note

In MSE for POM (as opposed to ME) which is nice.
6 PM

Running (road) warm up/down 17:52 intensity: (2:50 @0) + (1:57 @1) + (4:07 @2) + (5:46 @3) + (3:12 @4) 2.68 km (6:40 / km) +11m 6:32 / km
ahr:141 max:167 shoes: Asics Hyper Speed 6 2016

Warm up with Gina as she went on her run and then drills and strides by myself. Checked out the route for the intervals and it seemed good.

Running (road) intervals 31:14 intensity: (30 @0) + (10:10 @1) + (3:45 @2) + (6:38 @3) + (10:11 @4) 5.68 km (5:30 / km) +5m 5:29 / km
ahr:145 max:177 shoes: Asics Hyper Speed 6 2016

8x 600m 90s rest + 1x 200m

A new 600m course which had a convenient bend at the 300m mark for me to
HR is a bit weird. Aim was 2:10 so I think I did pretty well. The last few were hard, though I changed tactics and was starting harder than earlier where I had been finishing more strongly. The open bit was much colder than the forest and also a little icy underfoot in a few spots, but maximum 1s per rep lost.

2:10, 2:14, 2:11, 2:13, 2:10, 2:09, 2:10, 2:11
39

Running (road) warm up/down 11:00 intensity: (1 @0) + (10:45 @1) + (14 @2) 1.78 km (6:10 / km) +4m 6:06 / km
ahr:127 max:134 shoes: Asics Hyper Speed 6 2016

Jog home with Gina who I conveniently met up with again (I now hear it was intentional on her part). Tired enough really.

Monday Feb 20, 2017 #

10 AM

Note
rhr:42 slept:8.0

POM Week is finally here! Albin has done up a program for the training for the whole time and everything. Some easier days at the start of this week before

Monday: easy run + gympa. Same as last week.
Tuesday: Intervals 8x600 90s
Wednesday: easy 40 mins
Thursday: Travel to Portugal, maybe a short easy run when we get to the hotel but it will be fairly late I think
Friday: am easy jog, pm model event
Saturday: am POM Middle, pm POM night sprint
Sunday: am POM long, taking this relatively easy

Monday: POM WRE middle
Tuesday: am POM Long, whatever is left :), pm night-loops
Wednesday: am O-intervals, pm controlpick + multitechnique. There is a night training option but I think we will have to leave to go back to Lisbon
Thursday: Back to Sweden
5 PM

Running (road) warm up/down 18:06 intensity: (8 @0) + (3:19 @1) + (37 @2) + (13:07 @3) + (55 @4) 2.98 km (6:05 / km) +16m 5:55 / km
ahr:151 max:164 shoes: Asics Hyper Speed 6 2016

Little easy loop before gympa. Had a chat to Ross and will probably be able to sort out something to get the place opened earlier so I don't have to run with my bag. Nice. Should look up a route in future though and maybe commit to going into Stadskogen.

Strength 44:23 intensity: (42:25 @1) + (1:58 @2)
ahr:109 max:132 shoes: Addidas indoor

Gympa. Body tired and I was having some bowel issues which was far from ideal. Didn't commit 100% as a result.

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