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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 7:

activity # timemileskm+m
  Running (road)9 4:56:00 29.64(9:59) 47.7(6:12) 317
  Orienteering2 1:13:20 6.48(11:19) 10.43(7:02) 25527 /32c84%
  Rock Climbing1 45:00
  Stretching1 1
  Total11 6:54:21 36.12 58.13 57227 /32c84%
  [1-5]10 6:19:55
averages - sleep:7.8 rhr:47 weight:81.1kg

» now

Sunday May 7 #

10 AM

Running (road) warm up/down 15:01 intensity: (7:25 @0) + (7:24 @1) + (11 @2) + (1 @3) 1.65 km (9:05 / km) +7m 8:53 / km
ahr:92 max:145 shoes: Inov8 ORoc 2017

Warm up to the start including some toilet stop. Felt alright but fairly relaxed about today. was up very early and a long time in the arena, much more than was necessary but with the sunny morning not an issue really. also meant I got a vacancy place in H21.
11 AM

Orienteering race 37:31 intensity: (1:15 @0) + (17 @1) + (1:05 @2) + (12:26 @3) + (22:26 @4) + (2 @5) **** 5.08 km (7:23 / km) +61m 6:58 / km
ahr:159 max:181 spiked:12/16c shoes: Inov8 ORoc 2017

Roslagshelg medel, pretty short one at that! 4.4km

Started well for 1 and 2 but lost the head on 3. Lost focus on the compass and wobbled around, not doing anything definitively. Same issue on 4 and probably lost nearly 1:30 mins between the two legs. After that I got myself back in the right mindset and straightened up with much better orienteering. There wasn't much to give from the legs though so I wasn't going super fast. 4 minute man caught me going to 8 and I kind of hung on as far as 10 as he missed 9. 2 minute man caught me when I missed 11 a little and was really unsure which hill I was running towards for 12. Wasn't that confident in my compass direction. He promptly ran away up to 13. I finished ok, apart from a small hesitation on 15.

Need to focus on the plan and know what the plan is. 3 & 4 were both caused by being unsure of the approach leaving the previous control and thus not executing the route choice well. In the grand scheme of things

Running (road) 12:47 intensity: (29 @0) + (12:17 @1) + (1 @3) 1.76 km (7:17 / km) +31m 6:41 / km
ahr:114 max:129 shoes: Asics Hyper Speed 6 2016

Did a lap of the car park with Albin and then we met Rassmus so we did a lap in the opposite direction.
11 PM


I spent the afternoon/evening writing some tasty scripts to trawl Eventor and Winsplits so now I can get all the entered people's SI cards and an xml of the splits and combine them. The result is splits and race analysis right here on Attackpoint. I did have to delete the entry on the day people. People with double barreled names like "Erik" "Ivarsson Sandberg" were a bit of a nightmare. I sorted him out but then I came across "Lars Håkan" "Sandvik". I just deleted him until another day. Vacancy people like myself also aren't handled very well (as in not at all)

My understanding is there is a database in Sweded somewhere of people's SI card so might look at using that in the future but for now this works.

Saturday May 6 #

Event: Roslagshelg

rhr:42 slept:7.5 weight:81.4kg

10 AM

Running (road) 1:19:06 intensity: (48 @0) + (6:22 @1) + (12:17 @2) + (21:45 @3) + (37:33 @4) + (21 @5) 16.51 km (4:47 / km) +78m 4:41 / km
ahr:156 max:171 shoes: Asics Hyper Speed 6 2016

Long tempo guy picking up Hittaut controls. I decided to get them in order this year for some crazy reason so started with the first 9 today. Plan for the run was start with a slow km ~5 and then 3x alternating 4:40,4:20, 1x5, 3x alternating 4:40, 4:20, 1x5, 4x4:30, 1x5
It started roughly enough as there was a stiff feeling headwind when heading north through the open areas but heading south again felt easy. By the end of the first set of 3 I was feeling tired and had very sore shoulders, probably from climbing yesterday. The environment seemed to be conspiring against me with headwinds and uphill on the 4:20s so after 12k I adjusted and went much slower than the 4:40s planned and tried to push on for the faster bits. It really didn't look like I was going to make the 3x 4:30 so I also changed that and did just one more fast km to get number 9 and then go home.

Didn't meet the goal paces but I still think the efforts were strong and it was a solid long run so I'm happy I did it.

Friday May 5 #

5 AM

Stretching 1 [0] 0.0 km
ahr:48 max:91 rhr:47 slept:8.0 weight:80.5kg (rest day)

After I woke up a 5am I decided to put on my HRM for the fun. Then went back to sleep.
7 PM

Rock Climbing 45:00 [1]

Had a nice sunny evening cycling around town and stopping by a BBQ before heading to the climbing centre. My shoes are still in Ireland so I had to rent but they only had as big as 47 so it was pretty tough on the left foot. I did some good climbing, technique's okay and strength wasn't terrible. Gina was doing harder things. Would go more but would need to sort out the shoe situation.

Thursday May 4 #

9 AM

rhr:50 slept:8.5 weight:81.4kg

Who knows.
7 PM

Running (road) 12:51 intensity: (8:22 @0) + (2:13 @1) + (1:31 @2) + (45 @3) 2.05 km (6:16 / km) +17m 6:01 / km
ahr:100 max:158 shoes: Asics Hyper Speed 6 2016

Warm up in the lovely sunny evening up to Robospåret. Dropped my jacket off and then did some drills back as far as the dog park. Lots of people out. Discgolf courses were particularly busy. I must get myself a disc one of these days.

Running (road) 38:35 intensity: (10 @0) + (5:25 @1) + (3:58 @2) + (6:50 @3) + (17:56 @4) + (4:16 @5) 7.31 km (5:17 / km) +65m 5:03 / km
ahr:159 max:174 shoes: Asics Hyper Speed 6 2016

Tuesday's pyramid session. For the lolz:
for ( i = 1; i < 10; i++ ) {
time = ( i <= 5 ) ? i : 10 - i;
interval( time );
rest( max(1, time/2 ) );

On Robospåret so mostly kind of flat but with the hill in the north and then some rolling on the way south, so not really flat. Felt good and enjoyed it quite a lot. HR profile looks much more like what an interval session should. I had a tough time on the way down but I thought I did well and had some solid speed on the 2s and 1s. On the second 2 I turned in front of some other guys who were doing intervals so had some extra incentive to work hard.

8 PM

Running (road) 8:57 intensity: (8:56 @1) + (1 @3) 1.51 km (5:55 / km)
ahr:129 max:137 shoes: Asics Hyper Speed 6 2016

Easy back home. Cooling down but still super clear skies.

Wednesday May 3 #

9 AM

rhr:48 slept:7.5 weight:81.1kg

Trying to take HR in the morning. I really haven't worked out a good technique. Having no glasses on means I can't see my watch without lying in an awkward position and putting them on elevates the HR.
7 PM

Running (road) 47:48 intensity: (13:28 @0) + (27:17 @1) + (20 @2) + (4:18 @3) + (2:25 @4) 5.31 km (9:00 / km) +18m 8:51 / km
ahr:119 max:164 shoes: Asics Hyper Speed 6 2016

Easy with Gina on her "5k loop". Lovely sunny evening and it was a joy to be outside. We stopped at the outdoor gym by the river and had some fun doing exercises there. Generally very enjoyable and feeling happy.

Tuesday May 2 #

9 AM

slept:7.5 weight:81kg

Home very late last night. Long day. Happy with technical performances at IOC but some work to be done physically as I knew. Only really 1.5 weeks to the Estonia weekend

Monday - IOC Relays, done
Tuesday - Club is doing pyramid intervals and celebrating 2nd in Tiomila. I'll head over and get my HR strap back, do some easy running and be sociable.
Wednesday - easy. Will assess how I feel tomorrow. Could do 3km of orienteering if I wanted.
Thursday - Tuesday's pyramid
Friday - rest
Saturday - long tempo
Sunday - o-intervals
6 PM

Running (road) 1:00:19 intensity: (2:28 @0) + (55:13 @1) + (19 @2) + (2:01 @3) + (18 @4) 8.99 km (6:42 / km) +33m 6:35 / km
ahr:131 max:163 shoes: Asics Hyper Speed 6 2016

Easy around the trails in Stadskogen. Did the warm up and drills with the group and then jogged around with Rassmus. Super nice evening so this was very enjoyable. Oskar joined after a fashion too. My watch wouldn't get satellites for a while at the start so I added a little.

Monday May 1 #

10 AM

Running (road) warm up/down 12:11 [2] 1.42 km (8:33 / km) +43m 7:26 / km
shoes: Inov8 ORoc 2017

Orienteering race 35:49 [5] *** 5.35 km (6:42 / km) +194m 5:40 / km
spiked:15/16c shoes: Inov8 ORoc 2017

IOC relay 2nd leg on CNOC team 1 (course was OP-CE)

Went out on 4th, came back 2nd. Job done in that sense but again was just not quick enough over the ground. Technically close to perfect with a 10s miss on 5.
11 AM

Running (road) warm up/down 8:25 [2] 1.18 km (7:09 / km) +25m 6:28 / km
shoes: Inov8 ORoc 2017

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