Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 3, 2016:

activity	#	time	miles		km		+m		load
Orienteering	6	5:27:44	29.41	(11:09)	47.33	(6:55)	485	90c	279.8
Running	3	3:33:05	21.36	(9:59)	34.37	(6:12)	415		151.5
Total	9	9:00:49	50.77	(10:39)	81.7	(6:37)	900	90c	431.2

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Sunday Apr 3, 2016 #

10 AM

Running 1:35:00 [1] 14.05 km (6:46 / km) +155m 6:24 / km
shoes: Innov-8 Xtalon 212s 2015

Stockholm City Trail reccy. Around Hammarbybacken and Dammtorpssjön. Fairly steady but enjoyable. Found it hard initially to keep up with the where we were but warmed into it.

4 PM

Orienteering warm up/down 4:30 [3] 0.7 km (6:26 / km) +35m 5:09 / km
shoes: Innov8 xtalon 2016 a

Run from IFK Tumba's club hut to the start with Fredrik & Marielle

Orienteering 1:01:00 [3] 8.9 km (6:51 / km) +80m 6:34 / km
18c shoes: Innov8 xtalon 2016 a

Traffic light training...worked quite well but started struggling a bit on the hills. Was going ok, till 5 where the green was minging (lesson learnt) but made a little directional error afterwards through losing concentration. Drifted a bit on #9 and then took an age to relocate even though I was only ~40m away. Knew I had come far enough but couldn't work out which cliff I was on. Fredrik caught back up here after going awol to #6 and took a dodgy bearing trusting him too much so made a quite big mistake here. Didn't like #12 particularly, found it a bit dull. Pleased with #13, #14 and #15 though. Didn't find #16 even though I was at the feature.

Pretty lush terrain in the main, glad I went along

Saturday Apr 2, 2016 #

11 AM

Orienteering warm up/down 13:55 [3] 2.32 km (6:00 / km) +5m 5:56 / km
shoes: VJ Bold #1

Jog to the start beforehand...tired legs and body
Jog along the track afterwards

Orienteering race 37:20 [5] 5.2 km (7:11 / km) +30m 6:59 / km
18c shoes: VJ Bold #1

Mälarmårdsdubbeln medel
Felt more confident about this as it was in the same terrain as the night before.
Started quite well through #1 and #2 but #3 slightly overshot and took a while to work out where I was in relation. #4 and #5 were good albeit #5 a tad slow in the marsh. #6 was good to the circle but had to double check so lost a little bit here. #7 was the mistake today, was online but doubted myself and 'corrected' my line accordingly losing ~90s or so as a result. #8 onwards was good though again slightly slower than I think I could go.

Again quite pleased with this though a little bit annoyed particularly by #7.

Going forward...head up more to pick out the features more easily and trust myself more. Maybe more plan identification in particular attackpoints!

Friday Apr 1, 2016 #

10 AM

Orienteering warm up/down 15:50 [3] 3.1 km (5:06 / km) +30m 4:52 / km
shoes: Innov-8 Xtalon 212s 2015

Out from the flat to Farsta naset back from the last control

Orienteering 29:10 [3] *** 3.5 km (8:20 / km) +40m 7:53 / km
21c shoes: Innov-8 Xtalon 212s 2015

Over in Farsta naset doing some more controls. One course on a normal map one on a contour only map. Two small misses and 2 bananas but good apart from that.

8 PM

Orienteering warm up/down 13:00 [3] 2.11 km (6:10 / km) +10m 6:01 / km
shoes: VJ Bold #1

Steady beforehand in the carpark feeling a bit nervous
Jog afterwards with Fredrik

Orienteering race 50:32 [5] 8.1 km (6:14 / km) +15m 6:11 / km
14c shoes: VJ Bold #1

Svartnatta Stracka 1
I was a bit unsure how I'd get on as I haven't raced in Sweden since Oringen 2005 or so? And the fact it was a night race meant I was even less confident.
Luckily had a fairly decent run. Was with the pack to no.1 but struggling to follow exactly where I was other than making sure I was running on my bearing bumbled my way in to the other gaffle but knew it was too short so after a quick check got back on my way and found mine on the same line quickly. #2 - #8 were good although I should have trusted myself more on the long route and went the route I wanted to go rather than sticking with the group infront of me but don't think it cost me too much. Then #7 getting a bit bogged down in marsh but that will come with more experience over here. #9 was fine bang on bearing till the circle then couldn't find the flag or far edge of the green for a bit losing about a minute or so. #10 was fine as were #12 - #14. #11 I had a bit of trouble should have stuck next to the road but tried straighter and drifted a bit lost about 90s or so I think.

Pretty pleased with this and beat the 1hour mass start for 2nd leg.

Thursday Mar 31, 2016 #

Orienteering 16:50 [3] 2.3 km (7:19 / km) +40m 6:44 / km
shoes: VJ Bold #1

To and from the Club Hut

Orienteering (Technique) 41:46 [3] 4.7 km (8:53 / km) +30m 8:37 / km
19c shoes: VJ Bold #1

Doing some alternate legs with Josh messed up my first control in Sweden. Drifted offline and made things fit but after that was quite good. Over-reading things but fairly clean albeit rather slow. Awesome terrain but quite tiring, not sure if its so soon after the JK and keeping running or if it general tiredness from moving or just not used to the terrain. Hoping its the latter. Good place to start anyway and better than my first session last time I was over here.

Wednesday Mar 30, 2016 #

Note

Till Sverige!

Running 56:35 [3] 9.42 km (6:00 / km) +90m 5:44 / km
shoes: Mizuno Sayonara

Having a look at Farstanaset with Josh as soon as I arrived

Tuesday Mar 29, 2016 #

Running 1:01:30 [3] 10.9 km (5:39 / km) +170m 5:14 / km
shoes: Mizuno WR 18 II

Dropped my car off and ran home with Fran. Nice run and just beat the weather home

Monday Mar 28, 2016 #

Orienteering race 28:51 [3] 4.4 km (6:33 / km) +145m 5:38 / km
shoes: VJ Bold #1

Storthes Hall JK Relay
Decent bar #10 where for some reason I got confused with #16 and went down towards that then climbed back up in panic. Legs didn't struggle till the run in legs up the hill.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km) +25m 7:04 / km
shoes: VJ Bold #1

Jog around and about legs and feet not too bad but the tiredness was there

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