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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  orienteering14 13:03:04 45.08 72.55 2471
  Running14 6:05:24 26.87 43.24 1076
  walking3 3:30:00 2.58 4.14 127
  kayaking etc1 1:00:00
  stretch/yoga6 1:00:00
  Strength4 34:00
  Total30 25:12:28 74.52 119.93 3674
  [1-5]24 22:05:09
averages - sleep:7.9 rhr:55

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Tuesday Aug 30, 2016 #

kayaking etc 1:00:00 [1]

Stockholm Archipelago
love love loved it!
C • Kayak 2

Running 20:00 [3]

Easy morning run from Fel and Jules place.

Monday Aug 29, 2016 #

walking 1:00:00 [0]

Day with much hiking around islands near Gothenburg.

Tuesday Aug 23, 2016 #

orienteering 41:27 [2]

WOC middle distance.
Quite a clean run but rather on the cautious side as I really wanted to avoid any frustrating mistakes.
Nailed the first three, lost a bit on the 4th being a bit hesitant on the RC (same way as Tove but slower), lost a bit an #9 getting a bit confused by the TV cameras, happy with the long leg to 10, physically got a bit buggered runing across the field, lost time in the second loop by cutting through green which I though was a track and getting a bit confused... Anyway, very happy to keep it down to pretty minor errors after a few larger ones in training and at Nighthawk.

In hindsight I think I needed to do more races in this kind of terrain to be able to know where my limits were, and physically I was weaker than the Hungarian girl who I ran a lot with but she made more mistakes.
Always room for improvement..

36th, 7:30 behind. Not my best placing (31st WOC Switzerland 2012) but it was def my best individual run and time behind at WOC.
It was really nice to have the fastest time for 30mins after I finished, go to sit on the podium in the leaders chair and get interviewed :) Enjoyed the atmosphere in the finish chute too!
And loved the terrain, at least before the run through, though it was less tough and tricky than I expected.

http://obasen.orientering.se/winsplits/online/en/d...

http://www.tulospalvelu.fi/gps/20160823WOCMiddleW/...
C • Very... 4

Running 15:00 [2]

Running 10:00 [2]

morning jog

Monday Aug 22, 2016 #

Running 30:00 [2]

Easy jog with Elin, with a few run throughs, followed by a swim and sauna :)

Sunday Aug 21, 2016 #

10 AM

orienteering 40:47 intensity: (47 @1) + (15:00 @2) + (20:00 @3) + (5:00 @4) 5.14 km (7:56 / km) +109m 7:11 / km

Middle model with warm up/warm down on the track. Felt good physically after a few days feeling like I was holding off a cold.
Cant wait for the race!!!!
C • Go get 'em 5
7 PM

Running 10:50 [2] 1.48 km (7:18 / km) +17m 6:54 / km

Jog with map.

Saturday Aug 20, 2016 #

Event: WOC 2016
 
8 AM

Running 15:40 [2] 2.28 km (6:52 / km) +44m 6:16 / km

Jog with map

Thursday Aug 18, 2016 #

11 AM

Running 8:19 [2] 1.37 km (6:04 / km)

Warm up.

orienteering 23:18 intensity: (3:18 @3) + (15:00 @4) + (5:00 @5) 2.57 km (9:04 / km) +61m 8:06 / km

First loop, close to race pace.

Running 26:12 intensity: (6:12 @3) + (15:00 @4) + (5:00 @5) 3.17 km (8:16 / km) +44m 7:44 / km

Second loop, awesome

Wednesday Aug 17, 2016 #

11 AM

Running 31:16 intensity: (6:16 @2) + (10:00 @3) + (15:00 @4) 4.52 km (6:55 / km) +48m 6:34 / km

Mod run with simon on our awesome island, lots of rock hopping.

Tuesday Aug 16, 2016 #

11 AM

orienteering 19:00 [3] 3.39 km (5:36 / km) +35m 5:19 / km

setting sprint controls

orienteering 34:15 [3] 5.23 km (6:33 / km) +60m 6:11 / km

setitng sprint controls

Monday Aug 15, 2016 #

2 PM

orienteering 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) 2.68 km (11:11 / km) +39m 10:26 / km

v. easy map run

Sunday Aug 14, 2016 #

8 AM

Running 11:00 [2] 2.01 km (5:28 / km) +19m 5:13 / km

Morning jog.
1 PM

Running 16:18 [3] 2.5 km (6:31 / km) +25m 6:12 / km

Warm up with Simon.

orienteering 52:51 intensity: (32:51 @4) + (20:00 @5) 4.64 km (11:24 / km) +172m 9:37 / km

Nighthawk world ranking middle race. Good start, one largish error and a mispunch when stupid emit didn't register.

http://obasen.orientering.se/winsplits/online/en/d...

Running 9:47 [2] 1.57 km (6:13 / km) +1m 6:12 / km

Saturday Aug 13, 2016 #

Note
slept:8.5 (rest day)

Training camp films finished, travelled to Oslo.
C • Viel Spass... 4

Friday Aug 12, 2016 #

stretch/yoga 10:00 [0]
slept:8.5 (rest day)

Stretch and roll.

Set controls in the forest for camp relay but at an easy walk. Legs a bit tired up hills but otherwise feel good.

Strength 10:00 [0]

Thursday Aug 11, 2016 #

stretch/yoga 10:00 [0]
slept:9.0

10 AM

orienteering 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 1.73 km (11:34 / km) +147m 8:07 / km

Very easy setting controls, mostly walking but did run bits..
3 PM

orienteering 1:20:00 intensity: (30:00 @1) + (35:00 @2) + (15:00 @3) 6.74 km (11:53 / km) +268m 9:54 / km

Shadowing one of the girls (50 mins) then collecting controls. V. easy pace, felt good but legs a bit tired on hills.
Focus on compass.

Wednesday Aug 10, 2016 #

Note
slept:8.5 (rest day)

Rest day, went for a little walk and hang out at the pool/spa/sauna for a couple of hours.

stretch/yoga 10:00 [0]

Tuesday Aug 9, 2016 #

Note
rhr:56 slept:8.5

9 AM

orienteering 35:00 intensity: (25:00 @1) + (8:00 @2) + (2:00 @3) 2.51 km (13:58 / km) +179m 10:17 / km
ahr:119 max:141

Setting controls for control picking in awesome tricky forest, mostly walking but some running mainly downhill. Then some shadowing and then collecting some controls (again mixed with plenty of walking).

walking 1:00:00 [1] 4.14 km (14:29 / km) +127m 12:33 / km
ahr:112 max:147

The walking part of course setting...
3 PM

Running 4:43 intensity: (2:50 @1) + (1:19 @2) + (34 @3) 0.69 km (6:49 / km) +18m 6:02 / km
ahr:128 max:145

orienteering tempo 27:18 intensity: (16 @1) + (6 @2) + (12 @3) + (26:44 @4) 2.93 km (9:18 / km) +191m 7:01 / km
ahr:161 max:167

Short race practice, went quite well, some small time losses.
Physically bit tired on the hills.

orienteering 49:40 [4] 4.49 km (11:04 / km) +174m 9:16 / km

Second race practice. Not as good, with one major time loss in a small area (8mins!!!). Slow on the hills otherwise enjoyed running in the tough soft alpine terrain.

It's been quite a big few days for the legs with lots of time in tough terrain but I think after a rest day tomorrow and a few easy days I will be good by the time I fly to Sweden and hopefully stronger for it!
6 PM

stretch/yoga 10:00 [0]

Monday Aug 8, 2016 #

Note

M- 1 hour easy O
T- short control picking + short middle distance race practice
W- rest
T- 1 hour easy O
F- easy jog
S- rest + travel to Norway
S- middle race
M- rest

walking 1:30:00 intensity: (45:00 @0) + (45:00 @1)

hike to start and picnic spot.
1 PM

orienteering 44:17 intensity: (32:19 @1) + (6:55 @2) + (1:36 @3) + (3:27 @4) 4.42 km (10:01 / km) +128m 8:45 / km
ahr:125 max:166 rhr:52 slept:7.5 shoes: Inov8 XTalon red

Easy running in terrain collecting controls at Dreibundestein, up to 2200m and a beautiful day! (not continuous, walked parts)
Rolled left ankle lightly towards the end.

Sunday Aug 7, 2016 #

Note
rhr:56 slept:8.5

10 AM

orienteering 1:16:56 intensity: (47:00 @1) + (16:18 @2) + (12:58 @3) + (40 @4) 6.95 km (11:04 / km) +215m 9:35 / km
ahr:123 max:151

Shadowing some of the girls. Easy pace. Magic forest.

orienteering 20:17 intensity: (4:00 @1) + (10:32 @2) + (5:45 @3) 2.21 km (9:11 / km) +77m 7:50 / km
ahr:136 max:150

Picking up some controls, easy pace .
2 PM

Running 6:30 intensity: (42 @2) + (1:50 @3) + (3:58 @4) 0.98 km (6:36 / km) +86m 4:36 / km
ahr:149 max:159 shoes: Inov8 XTalon red

Warm up to forest sprint.

orienteering 37:55 intensity: (8:16 @3) + (29:39 @4) 3.17 km (11:57 / km) +87m 10:30 / km
ahr:156 max:169 shoes: Inov8 XTalon red

Long forest sprint

orienteering 30:18 intensity: (9:00 @1) + (8:00 @2) + (6:58 @3) + (6:20 @4) 2.45 km (12:21 / km) +90m 10:26 / km
ahr:133 max:159

Shadowing one of the girls on sprint 2.

Running 14:41 intensity: (10:00 @1) + (3:27 @2) + (1:14 @3) 2.16 km (6:48 / km) +84m 5:42 / km
ahr:119 max:147

Collecting a few controls. Was really nice, understood the map much better!
6 PM

stretch/yoga 10:00 [0]

Saturday Aug 6, 2016 #

2 PM

orienteering 1:59:45 intensity: (37:40 @2) + (53:05 @3) + (28:50 @4) + (10 @5) 11.29 km (10:36 / km) +439m 8:53 / km
ahr:138 max:170 slept:9.0 shoes: Inov8 XTalon red

Flims training camp. Control setting, shadowing, running about, control collecting.

Thursday Aug 4, 2016 #

7 PM

Running 1:16:18 intensity: (14:16 @1) + (7:26 @2) + (14:58 @3) + (27:13 @4) + (12:25 @5) 11.58 km (6:35 / km) +443m 5:32 / km
ahr:149 max:180 slept:7.5 shoes: Nike Lunarglide Pink

ASVZ Hills: 5x 3' hill w 4' rec.
Hill was pretty steep except a little flat bit in the middle and v. steep at the end.
Felt really slow on the first, started to enjoy the push a bit more on the second and third, by the fourth and fifth I was pushing really hard, making it way further up the hill and even beating some of the boys ;)
Knackered after, ITBs tightened up a bit on our long warm down.
Satisfying sesh! Oh except my damn ears stuffed up again.

Strength 12:00 [1]

5mins bosuball then excercises with the running group. How is everyone else so good at plank related things?!

stretch/yoga 10:00 [0]

Stretch after run and ITB rolling at home.

Wednesday Aug 3, 2016 #

8 PM

Running 35:36 intensity: (10 @0) + (5:35 @1) + (6:08 @2) + (12:59 @3) + (9:41 @4) + (1:03 @5) 5.15 km (6:55 / km) +167m 5:57 / km
ahr:145 max:170 slept:5.0

Strength 3:00 [0]

Tuesday Aug 2, 2016 #

10 PM

Running 23:14 intensity: (9 @0) + (4:19 @1) + (6:01 @2) + (11:16 @3) + (1:29 @4) 3.77 km (6:10 / km) +80m 5:35 / km
ahr:139 max:155 slept:6.0

Strength 9:00 [0]

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