Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending Oct 25, 2015:

activity	#	time	miles		km		+m
Orienteering	5	4:40:55	21.9	(12:49)	35.25	(7:58)	812
Running	8	2:51:33	17.77	(9:39)	28.59	(6:00)	737
Strength & Conditioning	1	1:00:00
Cycling	1	39:22	7.72	(5:06)	12.43	(3:10)	61
Total	9	9:11:50	47.39		76.27		1610

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Sunday Oct 25, 2015 #

9 AM

Running (Warm Up) 10:18 [2] 1.69 km (6:05 / km) +29m 5:36 / km
shoes: VJ Bolds - Yellow

Orienteering 1:08:47 [4] 8.53 km (8:04 / km) +236m 7:05 / km
shoes: VJ Bolds - Yellow

Mass start relay simulation on Coull. First 3 controls were okay, then we went into an area that hadn't been updated recently and was all felled. Couldn't find 3 controls in a row :p So we ended up regrouping at 6, but Zoe, Sarah and I got away on the split at 7. At this point both my shoelaces came undone and I had to run carefully so my shoes didn't fall off. Got quite tired through the last loop but managed to get away from Zoe and finish just behind Sarah.

Running (Warm Down) 9:28 [2] 1.45 km (6:31 / km) +32m 5:52 / km
shoes: VJ Bolds - Yellow

Saturday Oct 24, 2015 #

9 AM

Running (Warm Up) 9:18 [2] 1.66 km (5:35 / km) +13m 5:23 / km
shoes: VJ Bolds - Yellow

Orienteering 21:47 [3] 2.61 km (8:21 / km) +49m 7:38 / km
shoes: VJ Bolds - Yellow

Star exercise on Scolty.
Hanging one control, then running round the rest of the controls in a circle.

Orienteering 23:05 [3] 3.49 km (6:37 / km) +45m 6:13 / km
shoes: VJ Bolds - Yellow

Route choice with Zoe.

Orienteering 16:12 [3] 1.96 km (8:15 / km) +38m 7:31 / km
shoes: VJ Bolds - Yellow

Windows exercise. Just did the first half as I was quite tired by this point, and didn't want to go back into the windblown area.

3 PM

Running (Warm Up) 8:28 [2] 1.3 km (6:31 / km) +93m 4:48 / km
shoes: VJ Bolds - Yellow

Orienteering 34:13 [3] 3.33 km (10:16 / km) +158m 8:18 / km
shoes: VJ Bolds - Yellow

Contour only.
Really enjoyed this one. Took one bad bearing on the way up the hill but quickly relocated, then some awesome control picking flow back down the hill. Second to last control was a downhill leg to a rock, was heading straight for it then became unsure where I was, so had to head east for a bit to relocate off the spur.

Running 12:43 [3] 1.49 km (8:32 / km) +150m 5:40 / km
shoes: VJ Bolds - Yellow

Jog to start of control picking.

Orienteering 23:18 [3] 2.05 km (11:23 / km) +19m 10:53 / km
shoes: VJ Bolds - Yellow

Control Picking. Was quite tired and hungry by this point, and with no tapes out my mind was not on the game. So ended up joining up some controls in a direct line back to the finish.

Friday Oct 23, 2015 #

1 PM

Cycling 39:22 [2] 12.43 km (3:10 / km) +61m 3:06 / km

Thursday Oct 22, 2015 #

6 PM

Running (Warm Up) 23:44 [2] 4.2 km (5:39 / km) +123m 4:55 / km
shoes: Inov8 X-Talon Orange

Orienteering 45:55 [3] 7.55 km (6:05 / km) +161m 5:30 / km
shoes: Inov8 X-Talon Orange

Night training on Braids, focusing on compass direction. Was good for the first half, then sort of forgot to use my compass from about 13 onwards.

Running (Warm Down) 24:50 [2] 4.16 km (5:58 / km) +93m 5:22 / km
shoes: Inov8 X-Talon Orange

Wednesday Oct 21, 2015 #

Note
(rest day)

Tuesday Oct 20, 2015 #

10 AM

Running (Warm Up) 8:16 [2] 1.49 km (5:34 / km) +44m 4:51 / km
shoes: VJ Bolds - Yellow

Orienteering 47:38 [3] 5.73 km (8:19 / km) +106m 7:37 / km
shoes: VJ Bolds - Yellow

Training on a new map in Halden. Super cool area and navigation was good, even without tapes to find. Think Olav was pretty jealous that I got to run on the map before him ;)

Running (Warm Down) 11:34 [2] 2.04 km (5:40 / km) +12m 5:30 / km
shoes: VJ Bolds - Yellow

Monday Oct 19, 2015 #

2 PM

Running 31:40 [3] 5.31 km (5:58 / km) +115m 5:23 / km
shoes: Inov8 F-lite 195 Blue 2

Took a map and went exploring round all the small tracks in the forest.

5 PM

Running 10:23 [2] 1.9 km (5:28 / km) +33m 5:02 / km
shoes: Inov8 F-lite 195 Blue 2

Strength & Conditioning 1:00:00 [2]

Halden Strength Training

6 PM

Running 10:51 [2] 1.88 km (5:46 / km)
shoes: Inov8 F-lite 195 Blue 2

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