Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Dec 20, 2015:

activity	#	time	miles		km		+m
orienteering	3	2:03:06	10.52	(11:42)	16.92	(7:16)	565
Running	4	1:32:56	9.27	(10:01)	14.92	(6:14)	343
Strength	3	1:02:00	0.09		0.14
stretch/yoga	2	20:00
Total	6	4:58:02	19.88		31.99		908
[1-5]	4	3:44:53

1:49

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» now

Sunday Dec 20, 2015 #

stretch/yoga 10:00 [0]
(injured)

Stretch, roll, massage.
Knee not happy.

Strength 3:00 [0]

Legs a bit sore from the strength training yesterday, particuarly hamstrings and adductors. Also it was a tough day training on 3hours sleep and a hangover, but a good challenge to stay focussed when not feeling fresh.
Lower calves were tight at the end of the day, need to make them more resilient.

10 AM

Running warm up/down 11:20 [3] 2.19 km (5:11 / km) +3m 5:08 / km
shoes: Inov8 XTalon red

orienteering tempo 12:43 [5] 2.37 km (5:22 / km) +28m 5:04 / km
shoes: Inov8 XTalon red

HTHS training day (high technical, high speed) around olten.
Started with a pairs start sprint. I didn't always take enough time to find the best route (eg 4-5) in the complex area, and got a bit flustered with the ramps leaving 5.
http://doma.orienteering.asn.au/show_map.php?user=...

Running warm up/down 2:00 [1] 0.3 km (6:39 / km) +1m 6:32 / km

orienteering 7:54 [5] 1.51 km (5:14 / km) +2m 5:12 / km

Sprint 2. Planned to be more concious of RC and to look ahead more.
In hindsight 1-2 could have been better out to the right- look for smooth lines. 9-10 was too slow cutting through the garden, better to stick to the track s, or maybe even out to the left?
http://doma.orienteering.asn.au/show_map.php?user=...

Running warm up/down 12:05 [2] 1.98 km (6:07 / km) +4m 6:03 / km

2 PM

Running warm up/down 7:08 [2] 1.18 km (6:01 / km) +45m 5:04 / km
shoes: Roc lite #3

orienteering tempo 4:38 [4] 0.51 km (9:07 / km) +7m 8:32 / km

Prologue- short bush sprint with tracks removed.

Running warm up/down 12:31 [3] 1.92 km (6:31 / km) +92m 5:16 / km

orienteering tempo 35:51 [4] 5.25 km (6:50 / km) +134m 6:03 / km
shoes: Roc lite #3

Chasing start. My start position was ok, but stuffed up the first control, I was expecting it to be lower down, didn't really pay attention to the contours on the map. Then I was mostly alone. RC to 5 was badly thought out, I only avoided 1 contour and had alot extra distance, and then stuffed up at the end (was newly felled and confusing).
http://doma.orienteering.asn.au/show_map.php?user=...

Running 3:01 [0] 0.42 km (7:10 / km) +18m 5:54 / km

7 PM

Note
(injured)

F**k my knee. No problems during the training, but when I got home it was sore, sharp pains not even just on stairs. :(
I should have skipped the afternoon training.

Friday Dec 18, 2015 #

11 AM

Strength 39:00 0.14 km (4:36:36 / km)
ahr:90 max:134

Strength at the gym.
Before running did the excercises with equipment.
After run did 6 mins of balancing and hopping on bosu ball.
Then my plank challenge, up to 1.5mins.

Running 41:07 6.25 km (6:35 / km) +180m 5:45 / km
ahr:142 max:157 shoes: Asics DS Trainer

Jog around Fluntern..pretty slow.

stretch/yoga 10:00 [0]

rolling and stretching.

Thursday Dec 17, 2015 #

Note
(sick)

Strange stomach- felt like I had been punched in the gut, worse when I ate or drank.

Wednesday Dec 16, 2015 #

3 PM

orienteering 1:02:00 7.29 km (8:30 / km) +394m 6:42 / km
shoes: Roc lite #3

NLZ training Irchel. I really enjoyed this training! Hardly any blackberries and there were some interesting details on the slopes which was made better by having tracks removed. Theme 'contours'.
One stupid mistake on 10 where I was off on compass and didn't have an attk plan (better approach from the left). Otherwise I was happy and read the details mostly well. A bit unfocussed (10-11 just ran off without any plan).

Map w route

2Drerun
(my GPS was totally dodgy, but at least works for the long leg RC 16-17 if you click on the map there)

Running warm up/down 3:44 [3] 0.68 km (5:29 / km)

Monday Dec 14, 2015 #

Strength 20:00 [0]