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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: helehan

In the 8 days ending Jul 26, 2014:

activity # timemileskm+m
  orienteering6 5:28:17 23.3(14:05) 37.5(8:45) 90420 /27c74%
  running3 1:20:00 4.04(19:48) 6.5(12:18)
  Total6 6:48:17 27.34(14:56) 44.0(9:17) 90420 /27c74%

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Friday Jul 25, 2014 #

9 AM

orienteering race 1:02:00 [4] 8.0 km (7:45 / km) +182m 6:58 / km
shoes: Icebug Acceleritas3

O-Ringen day 5.

Nice forest but didn't feel very Scandinavian - more Forest of Dean-like! Lost the group I started with. Lost 90s on 4 plus some time on the route choice. Few dodgy route choices, including a long track run which might not have been the best option in retrospect. Flowing well towards the end, nice end to the week.

http://www.strava.com/activities/172176783

running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Icebug Acceleritas3

Jog/walk to start.

Thursday Jul 24, 2014 #

orienteering 1:12:52 [3] *** 7.7 km (9:28 / km) +182m 8:28 / km
spiked:7/11c shoes: Icebug Spwider-L OLX

O-Ringen Day 4.

Oh dear, this didn't go to plan. Missed 2 (according to GPS only by a fraction) and then did a headless chicken trying to relocate in the rocky, thick stuff. Found about 4 controls that weren't mine before relocating off a wet pit (6 mins lost). Out to the path to three, attacked from the path bend and it should have only been 50 m into the forest, but missed this one too and lost another 2.5 mins. Rolled my ankle on the way out to the path and was stumbling down the path to 4. Missed 5, too low and hit the row of crags below (2 mins). Lost the will to live after this! Long uphill trek to 6, overshot 7 (2 mins) then easy downhill into the finish. Mistakes very costly in the results - difference between 30th and 122nd!

http://www.strava.com/activities/172176795

Wednesday Jul 23, 2014 #

10 AM

orienteering 25:00 [4] 2.5 km (10:00 / km)
shoes: Icebug Acceleritas3

O-Ringen Biathlon O

So much fun!

First loop: 1.9km, although 6 and 7 in the forest were a bit tricky - although I lost two minutes everyone else on my leg did the same (there were various mass starts throughout the day). Samantha got away - she was a much quicker runner. Shook of 3rd & 4th girls just before coming into the range. Shot well in the first lot (prone, large targets) - 5/5. Out for another 600m orienteering loop, easy nav and felt strong. Back into the range, only 2/5 on the small targets but that's better than my 25% average from WCBO last year. 3 penalty loops and to finish. 2nd overall for W21.

Tuesday Jul 22, 2014 #

1 PM

orienteering race 32:52 [4] *** 4.1 km (8:01 / km) +100m 7:09 / km
spiked:13/16c shoes: Icebug Acceleritas3

O-RIngen Day 3: Middle race on forested/semi open dunes.

OMG it was so hot! Late start didn't help, and was tired after walking along the beach to the start, the sand was so soft and energy-sapping that I ended up running along the water's edge so started with wet feet!

Slow to 1, picked up to 2 and really getting into my rhythm, flowing well through controls and moving well. Then slightly undershot 6, lots of unneccesary pausing/headscratching. Kicking myself when I found it over the next little ridge, and ran out of 6 30 degrees in the wrong direction, so had to relocate to 7. Then did the same again to 8! Cost 2 minutes total (60s, 30s, 30s). Gave myself a talking to on the pathrun to 8 and was running well again from there. Glad to finish and go straight to the beach!

running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Icebug Acceleritas3

Jog/walk to start along beach - so hot I removed O top and jogged in sports bra!

Monday Jul 21, 2014 #

11 AM

orienteering race 1:03:38 [3] 7.8 km (8:09 / km) +196m 7:15 / km
shoes: Icebug Spwider-L OLX

O-Ringen Day 2.

Decent run, moving okay and no major mistakes. Long slog along the path near the end, not a lot of fun! Best result of the week.

running warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: Icebug Spwider-L OLX

Jog/walk to start in the heat!

Sunday Jul 20, 2014 #

10 AM

orienteering race 1:11:55 [3] 7.4 km (9:43 / km) +244m 8:21 / km

O-Ringen day 1. Generally okay, just getting into terrain. Couple of small mistakes but nothing major. Nice to be back in Sweden!

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