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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending Nov 19, 2023:

activity # timemileskm+mload
  Orienteering3 4:09:48 17.56(14:14) 28.26(8:50) 450643.7
  Trail Running2 1:54:20 12.2(9:22) 19.63(5:50) 42325.5
  S+C2 1:30:00
  Road Running1 1:05:10 6.36(10:15) 10.23(6:22) 24201.2
  Yoga1 15:00
  Total9 8:54:18 36.11 58.12 5161170.4
  [1-5]6 7:04:11

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MoTuWeThFrSaSu

Sunday Nov 19, 2023 #

10 AM

Orienteering long 2:08:46 intensity: (42 @0) + (2:39 @1) + (37:09 @2) + (1:18:44 @3) + (7:52 @4) + (1:40 @5) 14.03 km (9:11 / km) +245m 8:26 / km
ahr:154 max:191 shoes: Asics Gel Trabuco Terra

Liga regional Coto Cuadros - two big mistakes into a chill long run + an extra loop to round it up.

Think running 1:7500 yesterday made it for a confusing start on the first two controls where I did big parallel errors and just took too much time to realise. Did not trust the map neither the compass. Had problems with the compass in the past and had seen more paths than drawn in the map last time here, so I was a bit sceptic about them. Well well, big mistake. Reset after that, but then took it chill trying not to make more stupid mistakes. Fine then, was easy, did an extra loop to round up the langpass.

Saturday Nov 18, 2023 #

5 PM

Orienteering 55:39 intensity: (1:43 @0) + (9:50 @1) + (19:39 @2) + (24:25 @3) + (2 @4) 6.21 km (8:58 / km) +66m 8:31 / km
ahr:139 max:172 shoes: Asics Gel Trabuco Terra

Reintroduction to forest orienteering. Easy-o @Guardamar Norte, no kites, 1:7500. Brought a headtorch just in case and used it for the last 10min.

Struggled with the first controls as I was not exactly sure if I was at the circle. Realised when I got to the bottom of the map that I had done this training last year already, but now I was doing it backwards because I parked in a different spot. Got better after that and I got into good flow of confidence, maybe because things looked familiar.

Friday Nov 17, 2023 #

S+C 1:00:00 [0]

Gym: started with a mobility + core and then did the same session as Monday as was quite complete.

Circuito E

Thursday Nov 16, 2023 #

7 PM

Trail Running tempo 1:04:03 intensity: (27 @0) + (34 @1) + (7:55 @2) + (37:11 @3) + (17:50 @4) + (6 @5) 11.25 km (5:42 / km)
ahr:163 max:185 shoes: Adidas Solar Boost 4

Solo Pyramid session outside the track (more trail-like-ground) with a bit of up/down. 1-2-3-4-4-3-2-1 min (with 1’, 1’, 1’30” and 2’ active rest in between). A tad tired, not gonna lie and with ‘ataques de tos’ included, guess I’m not fully over my cold… Cd with AnaC :-)

Wednesday Nov 15, 2023 #

5 PM

Orienteering 1:05:23 intensity: (2:03 @0) + (7:12 @1) + (14:25 @2) + (34:41 @3) + (7:02 @4) 8.02 km (8:09 / km) +139m 7:30 / km
ahr:147 max:175 shoes: Adidas Solar Boost 4

Sprint training @Elda

1. mikro-sprint
2. Longer Sprint- Controls numbers written in chalk on the floor. Big focus on control description and circle (control was not placed at the center of the circle, so it was important to read carefully the description and identify the feature within the circle) - really enjoyed this one although took a few controls to really understand what was going on...
3. finished with a sprint corridor

Nice. Beautiful views from the castle, and some nice tricky streets around the area, hope I will come back to do some other o.

Tuesday Nov 14, 2023 #

6 PM

Road Running 1:05:10 intensity: (4 @0) + (2:04 @1) + (9:50 @2) + (33:22 @3) + (19:50 @4) 10.23 km (6:22 / km) +24m 6:18 / km
ahr:157 max:184 shoes: Adidas Solar Boost 4

wu + técnica de carrera + 1000+3x800s not very good pacing on the 800s, didn’t empty the tank, felt really slow and lacking strength to push until the last meters. Slower than the 1k says it all, although somehow similar pace for the 3. I want to be way faster than this. Next time it will be better :)
10 PM

Yoga 15:00 [0]

Monday Nov 13, 2023 #

6 PM

S+C 30:00 [0]

Gym sesh, circuito E 2x12 each exercise, low weights, very complete.
7 PM

Trail Running 50:17 intensity: (8 @0) + (27 @1) + (23:48 @2) + (25:54 @3) 8.37 km (6:00 / km) +42m 5:51 / km
ahr:153 max:169 shoes: Adidas Solar Boost 4

Easy laps after strength

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