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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  orienteering4 3:54:52 14.23(16:30) 22.9(10:15) 505
  Running3 3:25:00 16.93(12:07) 27.24(7:32) 877
  riding1 1:48:56 22.76(4:47) 36.62(2:58) 112
  Strength1 25:00
  stretch/yoga2 20:00
  Total10 9:53:48 53.91 86.76 1494
  [1-5]7 9:08:39
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Jul 5, 2015 #

7 AM

Running 2:00:00 intensity: (10:00 @1) + (20:00 @2) + (1:05:00 @3) + (25:00 @4) 14.06 km (8:32 / km) +607m 7:01 / km
slept:6.5 shoes: Adidas Supernova boost

Run from Ibergeregg after sleeping out under the stars on a hill top, but it was still pretty hot by 7am. Tried to run as much as possible in the terrain, (probably about half the time) hence the extremely slow km rate! Time flew and it didn't really even feel like a long run.. I need to do some harder long runs in the next few weeks.

Saturday Jul 4, 2015 #

Strength 25:00 [0]

Friday Jul 3, 2015 #

6 AM

riding 1:48:56 intensity: (1:47:26 @1) + (1:30 @2) 36.62 km (2:58 / km) +112m 2:56 / km
ahr:109 max:137 slept:5.0

Left early and rode to uni on the opposite side of the lake. Nice and cool actually, felt a bit tired from bad sleep though.
Then some f**er stole my lovely bike, which I was really fond of and had bought here all the way from Australia :( :(
C • Bugger! 2

Thursday Jul 2, 2015 #

7 AM

stretch/yoga 10:00 [0]

8 PM

Running 1:10:00 intensity: (6:00 @1) + (21:00 @2) + (23:00 @3) + (20:00 @4) 10.79 km (6:29 / km) +270m 5:46 / km
ahr:145 max:166 slept:6.5 shoes: Adidas Supernova boost

Late evening run, pretty easy effort. Felt pretty good, but really hot. Luckily I have a lake to jump in afterwards.
Slightly felt R arch a bit tight towards the end.. funnily not when wearing O shoes like I expected. Still need to get some new runners with more support.

Wednesday Jul 1, 2015 #

stretch/yoga 10:00 [0]

Tuesday Jun 30, 2015 #

Note

Back from weekend of races followed by two day training camp in the French Jura. Awesome training in really tough and tricky terrain.
Happy I survived pretty well physically, still able to push hard in the O intervals this morning despite quite quite a few hours of terrain in the legs. Foot pain gone and feeling no injuries, except for bruises überall.
Technically some good orienteering but also some bad orienteering (ie the relay race on sunday). Main problem is concentration- I can peform really well technically when my mind is on task, but a few times let my concentration slide and totally wasn't planning ahead.
Took a step forward with compass confidence :)
C • O 2
10 AM

orienteering intervals 49:35 intensity: (3:52 @2) + (4:01 @3) + (41:42 @4) 5.83 km (8:31 / km) +108m 7:47 / km
ahr:149 max:169 shoes: Roc lite #3

Favourite training session, awesome forest. 3 fast mass start courses. Orienteered mostly really well and had some little victories.

GPS (Start 10:14): http://www.tulospalvelu.fi/gps/20150630_T_HTHS4_D/

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
shoes: Roc lite #3

Super warm. Felt surprisingly good running this morning.
1 PM

orienteering 1:03:50 intensity: (9 @0) + (23:32 @1) + (23:38 @2) + (15:30 @3) + (1:01 @4) 6.18 km (10:20 / km) +134m 9:19 / km
ahr:134 max:155 shoes: Roc lite #3

Corridor and then tough contour only.

GPS (Start 13:58): http://www.tulospalvelu.fi/gps/20150630_T_HTHS4_D/

Monday Jun 29, 2015 #

10 AM

orienteering warm up/down 10:28 intensity: (3:56 @1) + (6:03 @2) + (29 @3) 0.78 km (13:25 / km) +86m 8:39 / km
ahr:131 max:141 shoes: Roc lite #3

orienteering tempo 54:59 intensity: (31 @1) + (57 @2) + (6:10 @3) + (47:21 @4) 5.11 km (10:46 / km) +177m 9:10 / km
ahr:158 max:167 shoes: Roc lite #3

'Middle' training race, extremely tough terrain. Fastest 46min?

GPS (start at 1:58): http://www.tulospalvelu.fi/gps/20150629_T_HTHS2_D/
4 PM

orienteering 56:00 [3] 5.0 km (11:12 / km)
shoes: Roc lite #3

Micro O (1:5,000) then some normal controls.

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