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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  Cycling1 1:42:02 25.18(14.8/h) 40.52(23.8/h) 24
  Running3 1:39:02 11.25(8:48) 18.11(5:28) 31
  Orienteering2 1:25:49 7.89(10:53) 12.7(6:45) 1635c
  Total5 4:46:53 44.32(6:28) 71.33(4:01) 7135c

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

10 AM

Running warm up/down 9:28 intensity: (3:00 @1) + (4:28 @2) + (2:00 @4) ** 1.46 km (6:28 / km) +3m 6:24 / km
shoes: Inov-8 X-Talon 212 #2

With warm-up map.

Orienteering race 46:49 intensity: (10:00 @3) + (26:49 @4) + (10:00 @5) ***** 6.88 km (6:48 / km) +3m 6:47 / km
23c shoes: Inov-8 X-Talon 212 #2

Partly cloudy 17℃.

Dutch champs Middle distance, Berkenheuvel. Distance 5.95km (7'52"/km).
Map+route
Splits

First time on new shoes, after giving my dad the old ones since they were too small for me. One size up right now. Felt pretty fit physically beforehand and also during the race. At one point I realised I couldn't keep up technically with my fitness and would want to run faster but didn't dare to. In general not such a bad race, but missed sharpness due to lack of races/trainings the past months and that caused some 1' mistakes. Great race though by Sergey it seems, far out of reach!

1) Slow, had to stop two times to make sure I was going alright. Troubles reading the map at 1:10.000.
2) Wrong route choice (straight better), and insecure in the end. +15".
3) Slow but secure.
4-5-6) Nice flow. Still I noticed I was running too much on compass and not checking the map enough.
7) Drifted, then didn't understand where I hit the trail. Relocated relatively fast thanks to compass. +40".
8) Used compass but didn't check off features along the way, like at 4-5-6. Got confused, couldn't relocate in the vague terrain so decided to follow compass and eventually relocate on the trail to the west. +1'10".
9) Drifted a bit because I wanted to stay right of the line. Hit the trail exactly at the junction with the indistinctive trail, changed plans but got lost in the dense green on the final part of the leg. Decided to relocate off the trail and while running there stumbled upon the control. Annoying mistake. +1'20".
10-11-12) Good. Simplifying well. Exit out of 11 not really perfect but corrected well.
13) Going really well, then misread the contours in the final bit. Thought I was more east. +45".
14-15-16) Good flow, enjoyable orienteering.
17) Had problems switching back from fast running on the trail to detailed orienteering. Sloppy in the final part of the leg. +15".
18) Conscious routechoice (straight was better though), but misread contours after the crossing and went in way too early. +35".
19) Focused all leg but misread contours, staying on the ridge south of the control. Another unnecessary annoying mistake. +35".
20-21-22-23-F) Good. Hesitating a bit to 21 but avoided a mistake.
=5'35".

Running warm up/down 11:43 [1] 1.66 km (7:02 / km) +5m 6:56 / km
shoes: Inov-8 X-Talon 212 #2

Very easy cool down with Sergey.
1 PM

Orienteering 39:00 intensity: (15:00 @1) + (6:00 @2) + (13:00 @3) + (5:00 @4) **** 5.82 km (6:42 / km) +13m 6:38 / km
12c shoes: Inov-8 X-Talon 212 #2

Picking up controls. Sun came out after the rain shower, really enjoyed it.

Achilles fine, even after running almost 16km today. Right toe not feeling perfect but discomfort is really small.

Saturday Sep 20, 2014 #

Note
(rest day)

Slightly sore quads.

Friday Sep 19, 2014 #

2 PM

Cycling 1:42:02 intensity: (55:00 @1) + (32:02 @2) + (10:00 @3) + (5:00 @4) 40.52 km (23.8 kph) +24m
shoes: Gazelle Giro

Haze 21℃.

Easy ride with Tim and Louis. Somehow much longer than we planned. Enjoyable chit-chatting and lots of slow riding mixed with some faster bits.

Thursday Sep 18, 2014 #

4 PM

Running 46:13 intensity: (14:13 @1) + (25:00 @2) + (6:00 @4) + (1:00 @5) 8.58 km (5:23 / km) +15m 5:20 / km
shoes: Inov-8 F-Lite 240

Sunny 25℃.

2x3' at treshold pace + 10 short uphill sprints. Feeling very light, running was incredibly easy. Lovely weather, bit too warm but near the end of september I'm not complaining!

Really happy that none of my injuries are showing themselves at the moment, achilles, toe and hip all feel fine. Right calf a bit tight after 40', but I stretched it out after the run. Needed this run a lot, felt good.

Tuesday Sep 16, 2014 #

3 PM

Running 13:38 intensity: (7:00 @1) + (5:58 @2) + (40 @4) 2.38 km (5:44 / km) +3m 5:42 / km
shoes: Inov-8 F-Lite 240

Partly cloudy 24℃.

Warm-up with two accelerations. Stomach a bit annoying.

Running race 11:01 intensity: (2:01 @4) + (9:00 @5) 3.02 km (3:39 / km) +4m 3:37 / km
shoes: Inov-8 F-Lite 240

Wanted to do a fast session, so even though I didn't feel that strong I decided on a lap of the park that I've already run so many times.

55% unpaved small trails or grass;
23% gravel roads;
22% asphalt.

Obstacles: A small overgrown trail with an improvised bridge out of branches, three stiles to step/jump over, a narrow wooden bridge and some curvy trails.

Missed the first small trail cause it's so hidden. Couldn't really push, but speed was not terribly bad. Speeded up at the end to get the average under 3'40"/km. Satisfied with the time on this course, but should be able to get under 11' easily.

Running warm up/down 6:59 [1] 1.0 km (6:58 / km) +1m 6:56 / km
shoes: Inov-8 F-Lite 240

Achilles fine, right calf a bit tight.

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