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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Aug 14, 2016:

activity # timemileskm+m
  orienteering6 5:09:06 17.06(18:07) 27.45(11:16) 1259
  walking2 2:30:00 2.58 4.14 127
  Running3 41:48 4.21(9:56) 6.78(6:10) 63
  stretch/yoga4 40:00
  Strength1 10:00
  Total12 9:10:54 23.85 38.38 1449
  [1-5]8 7:35:54
averages - sleep:8.4 rhr:54

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MoTuWeThFrSaSu

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.

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