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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending Dec 3, 2023:

activity # timemileskm+mload
  Orienteering3 3:33:16 12.46(17:07) 20.05(10:38) 181444.7
  Trail Running2 2:57:12 16.15(10:58) 26.0(6:49) 918558.9
  Road Running2 1:55:52 11.62(9:58) 18.71(6:12) 132338.4
  S+C2 1:25:00
  Yoga2 35:00
  Total9 10:26:20 40.24 64.76 12321342.0
  [1-5]7 8:14:48

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MoTuWeThFrSaSu

Sunday Dec 3, 2023 #

10 AM

Trail Running 2:06:56 intensity: (10:02 @1) + (20:17 @2) + (53:20 @3) + (40:50 @4) + (2:27 @5) 17.27 km (7:21 / km) +839m 5:55 / km
ahr:158 max:190 shoes: Asics Gel Trabuco Terra

Tour de Font Roja with Roger and Esther :)

Up and down trails along the natural park, then up to El Menjador summit and then along the top towards Teixereta and down to the car. Quite a lot of uphill which I am not used to so died a few times, hills build up has definitely started! Lovely outing on the local hills with the locals.
10 PM

Yoga 20:00 [0]

Saturday Dec 2, 2023 #

4 PM

Orienteering 1:24:29 intensity: (22 @0) + (2:20 @1) + (35:52 @2) + (45:30 @3) + (25 @4) 8.56 km (9:52 / km) +21m 9:45 / km
ahr:143 max:173 shoes: Asics Gel Trabuco Terra

Tech-o @La Marina, course setter Juradovic.

Corridor + middle distance with no kites. Corridor with Olivia and her aussie friends and then we split and went on our own. Corridor was quite nice, knew where I was going all the time and that boosted my confidence but the line training was not that great. Got confused at some controls and not 100% sure of them. Navigating with more confidence than during the night, but definitely need to come back to keep working on it. Map with more details than Guardamar, I like it.

Friday Dec 1, 2023 #

4 PM

Orienteering 1:05:35 intensity: (9:12 @0) + (33:25 @1) + (5:21 @2) + (17:17 @3) + (20 @4) 5.58 km (11:45 / km) +138m 10:27 / km
ahr:118 max:171 shoes: Asics Gel Trabuco Terra

Multitechnique @Biar, white, corridor, windws, corridor, straight line. Very very easy pace with some walking and some waiting too. With Laura and Jose Luis.

Need to work on my exit of controls. And my bearings. I like to use more the contours to navigate, but I should learn better how to navigate on a straight line (especially longer legs).

Thursday Nov 30, 2023 #

5 PM

Road Running 57:51 intensity: (15 @0) + (1:35 @1) + (2:46 @2) + (42:41 @3) + (10:34 @4) 10.02 km (5:47 / km) +83m 5:33 / km
ahr:161 max:183

Fartleck 1’ f /4’ easy, for 40’. Warmed up until the trail path, first 4 on the up/down trail then headed back on the road as was already quite dark and didn’t want to tempt my luck with the ankle.

Don’t know what happened there but felt I could push way more than on Tuesday reps, felt stronger:)

S+C 40:00 [0]

Circuito A, 40” each exercise, 31 of them lol :o

Wednesday Nov 29, 2023 #

8 PM

Orienteering 1:03:12 intensity: (1:38 @0) + (15:44 @1) + (18:03 @2) + (27:47 @3) 5.91 km (10:42 / km) +22m 10:30 / km
ahr:130 max:157 shoes: Asics Gel Trabuco Terra

Guardamar night-o (no kites) - my plan was to navigate on a straight line and slow down when approaching to the circle, having some features to pass along.

Going very slow and maybe trying to read too much all the contours so got confused at many points, maybe I need some flags to boost my confidence or change my strategy. Pretty sure I did 'freetouch' on #2, #5, #7 and #10. Fell in a hole including a smooth sprain in my ankle and the light was going low so decided to finish. Meh.

Map

- Okey to #1 although was going very slow and trying to read every feature.
- Terrible compass to #2 and just made features match, Realised I was wrong when leaving up the hill.
- 3: Using the contours to navigate I have more confidence.
- 5: bad exiting #4 and things did not match after the hill then decided to continue until I had reached the next hill but realised I was not south enough
- 6:I really thought I was on the right place, open and hill just matched, but then when I hit the path fter 7 things did not match. Though it was only 7 that I was wrong, but it was both.
8: compass error, and hit southern than I intended, features helped me progress.
9: light was going on low mode, fell down and thought I had reached the end of the hill.
10: realised I was on the small deppression so headed north to check if there was the extra one (for my control).
- Light was going lower mode so decided to come back.

No kites make me unsure. Night orienteering is trickier as you don't see as much in distance.
- Check twice my compass when exiting the controls, I tend to go somewhere else (too north/south, etc).
- Dunes at night seem very similar, maybe the straight line is too difficult for me, try to use other techniques to navigate: aiming of, using a rail of features to navigate (maybe closer to eahc other, use the big hills, go aside them..).

Tuesday Nov 28, 2023 #

5 PM

Road Running intervals 58:01 intensity: (5 @0) + (6:54 @1) + (8:15 @2) + (34:20 @3) + (7:40 @4) + (47 @5) 8.69 km (6:41 / km) +49m 6:30 / km
ahr:151 max:188 shoes: Adidas Solar Boost 4

short warm up + technique + lanzamientos + core
4x800 rec 4'
longer cool down

i am terribly at trying to go fast on a track. And also terribly at pacing, seems like I have enough strength to push on the last 100m in every rep... but the push is gone while the rest. Terrible.

Anyhow, better than two weeks ago, I guess that's a win. Patience.

Monday Nov 27, 2023 #

5 PM

Trail Running 50:16 intensity: (13 @1) + (2:22 @2) + (23:00 @3) + (24:41 @4) 8.72 km (5:46 / km) +80m 5:31 / km
ahr:167 max:181 shoes: Adidas Solar Boost 4

Pregym with the sunset on some lovely lanes between olive trees. I might be liking this place.

S+C 45:00 [0]

Circuito E - 2x14 reps each
9 PM

Yoga 15:00 [0]

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