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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Jul 15:

activity # timemileskm+m
  Orienteering - easy7 6:15:00
  Running - easy10 3:14:00
  Orienteering - medium3 2:00:00
  S&C 1 30:00
  Orienteering - hard1 25:00
  Running - hard1 5:00
  Total14 12:29:00

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MoTuWeThFrSaSu

Sunday Jul 15 #

10 AM

S&C 30:00 [1]

Core in the local gym before heading back to Riga. Recovery to hit the ground running once back home!

Saturday Jul 14 #

11 AM

Orienteering - hard intervals 25:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Short and sweet, o intervals again. Up near Cesis, forgot my watch so estimated times. Hanging about town between sessions, v nice place when the sun's out. all the memories from wc sprint last year.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

2 PM

Orienteering - easy 1:10:00 [1]
shoes: Inov-8 O Roc 280 April 2018

soon after lunch and tired from the morning, so veeery slow. my ability to drift from a bearing never ceases to amaze. nice paddle in the Gauja after.

Friday Jul 13 #

7 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara June 2018

small jog and drills
11 AM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 O Roc 280 April 2018

middle course from the weekend, as intervals. on a 1:15 from the long distance, difficult trying to do a middle style course on this scale. missed details quite a bit, one i ran way too far and a couple not far enough. never really got into high gears.

Running - hard hills 5:00 [4]
shoes: Inov-8 O Roc 280 April 2018

a few short, quite steep hills to finish off. one thing that is going well is that i feel like the hill strength and kick off the top is coming a bit better now.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 O Roc 280 April 2018

storm approaching but only got caught in the rain a little bit. full o kit not feeling good in dry heat or humidity, too used to running in shorts and short top. i think shorts and vest might be the way forward for woc, if it's allowed!
6 PM

Running - easy 48:00 [2]
shoes: Saucony Kinvara June 2018

Another nice tourist run. A few more times up and down steep wooden steps than planned, quite slow going. Starting to feel at home here, keep looking over at the long-relay area, exciting. Also found that you can get into Sigulda castle free if you take the right path.

Thursday Jul 12 #

5 PM

Running - easy 35:00 [3]
(rest day) shoes: Saucony Kinvara June 2018

recovery day, just a small run

Wednesday Jul 11 #

11 AM

Orienteering - easy 1:30:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Easy round most of the long race from sunday. Aim was to apply yesterday afternoon 's progress, started really badly when i drifted a little bit to the first and lost myself completely on the hillside. Had gone over a bit on my ankle halfway through the leg, broke concentration. So that was a few minutes, but after that it was much better. Stopped a couple of times to pick berries.

Running - easy 10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Jog to the start, strides after
6 PM

Orienteering - easy 45:00 [1]
shoes: Inov-8 O Roc 280 April 2018

just one more treat before recovery day, adapted swedish slope o course in the notorious SE corner of Ratnieki. had to stop and poke out a bee sting with a twig at #2 but otherwise not so bad, just taking a while to get anywhere when i'm a bit tired to attack the terrain. good learning.

also, managed to look at some gps from the weekend and relieved i am not the only person making gps bloopers

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Tuesday Jul 10 #

7 AM

Running - easy 15:00 [1]
shoes: Saucony Kinvara June 2018

Small jog and drills
10 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Managed to join the estonians for route choice training. Mostly making some great gps entertainment, it did not go that well... Running as intervals, about the same intensity as last night when i wasnt lost

Orienteering - easy 25:00 [1]
shoes: Inov-8 O Roc 280 April 2018

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 O Roc 280 April 2018

6 PM

Orienteering - easy 40:00 [2]
shoes: Inov-8 O Roc 280 April 2018

control pick from the camel park near Cesis. really needed to make friends with my compass again, a lot of the mistakes i could be making anywhere in the world. so just compass, look up, run, check, repeat for each control. mostly good feeling. a bit tired but nothing more than normal for the training load.

Running - easy warm up/down 6:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Monday Jul 9 #

12 PM

Orienteering - easy 1:05:00 [2]
shoes: Inov-8 O Roc 280 April 2018

control pick, impromptu relocation exercise (complete stunner of a 90deg wrong valley error) then strides up the road after. back at ratnieki cos i cant pick up the rest of my maps til this aft. a bit late too, no alarm set and thought i would wake up a bit quicker than 9.39, oops. but probably needed it.
6 PM

Orienteering - medium 35:00 [3]
shoes: Inov-8 O Roc 280 April 2018

o-intervals, not really excelling here although there were some good parts. i think that ive overestimated the physical toughness of the terrain (it's mostly nice, quite like it!) i've underestimated the technical demands. much too much slingshotting off hills. nice to run a liiitle bit harder, thogh lots of second-guessing myself and relocating too. lso, r hip and back still not behaving well.

Orienteering - easy 40:00 [2]
shoes: Inov-8 O Roc 280 April 2018

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