Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Aug 13, 2017:

	activity	#	time	miles		km		+m	load
	Orienteering	9	11:37:53	41.36	(16:52)	66.56	(10:29)	591	565.2
	Running	3	2:12:54	15.92	(8:21)	25.62	(5:11)	235	110.1
	S and C	1	35:00						28.0
	Total	12	14:25:47	57.28		92.18		826	703.3
averages - sleep:6

3:09

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» now

Sunday Aug 13, 2017 #

10 AM

Orienteering 2:25:00 [3] 13.61 km (10:39 / km) +100m 10:17 / km

Velamsund

Controlling the big loop of controls.
Shadowing Zac around the control pick
Shadowing Dan around the outer loop
Shadowing Joe around the outer loop

Shattered

5 PM

Orienteering 44:08 [3] 4.7 km (9:23 / km) +81m 8:39 / km

Shadowing Dan around the one man relay course. Generally good but harder without the controls out.

Saturday Aug 12, 2017 #

9 AM

Running warm up/down 30:45 [3] 6.0 km (5:08 / km) +65m 4:52 / km
shoes: Mizuno WR19

Lap of the course before and afterwards.
Left calf tight from the track the other day but easing slightly during the warm up and down.

Running tempo 18:27 [4] 5.0 km (3:41 / km) +80m 3:25 / km
shoes: Mizuno WR19

Haga parkrun.
Ran the first 2.5 hard to encourage the juniors to push and chase me then calf started tightening so eased back a bit letting Joe, Nick and Zac come past. Cruised in tempo-ey pace once Zac came past with a big gap behind.

11 AM

Orienteering 31:00 [3] 3.85 km (8:03 / km) +25m 7:48 / km
shoes: Innov8 Xtalon 2017 #2

Map memory exercise with Joe in Haga park.
Collecting in some of the northern controls afterwards.

3 PM

Orienteering 1:38:00 [3] 7.3 km (13:25 / km) +90m 12:39 / km

Control hanging for the gaffled mass start race in the afternoon at Nacka. Gave myself an hour and a half, but double (and triple) checking a few control were placed right meant I took a little bit longer than planned.

Friday Aug 11, 2017 #

S and C 35:00 [3]

Free weights at Crossfit Eken. Keeping it lightish.

Orienteering 44:00 [3] 4.15 km (10:36 / km) +40m 10:07 / km

Hanging controls at Hojden. Tough in the green but fine once out, the marshes were quite sapping. Guest appearance from Gustav which led to a load of exited fangirls.....

Thursday Aug 10, 2017 #

10 AM

Orienteering 1:34:20 [3] 10.15 km (9:18 / km) +50m 9:04 / km

Control hanging at Orminge.

Shadowing Ben around an exercise
Shadowing Joe around an exercise.

Collecting in controls, finishing at the swimming spot

5 PM

Orienteering race 1:08:45 [4] 6.6 km (10:25 / km) +40m 10:07 / km

Sommarserien at Stora Sand on Ingaro.
Great area but quite draining physically.
Started well before a big miss in the circle (4mins!?) dropped me back a bit. Picked it up again although a bit sloppy again before 30s mistake on #12 and 3mins again on #14. Good in patches but poor in others becoming tired and dehydrated by the end. Quite optimistic though.

Orienteering warm up/down 8:40 [3] 1.6 km (5:25 / km) +15m 5:10 / km

To the start, minimal afterwards to catch up with Dan and Tom.

Wednesday Aug 9, 2017 #

10 AM

Orienteering 1:44:00 [3] 7.1 km (14:39 / km) +80m 13:52 / km

Control hanging in Mortsjon, standard first control mistake then ok.

Shadowing Harry around a course.
Shadowing Angus around a course.

5 PM

Running race 9:42 [5] 3.0 km (3:14 / km)
shoes: Mizuno WR19

Tour time trial. Nick, Tom and I were running to make sure the juniors ran hard. Angus, who is a pretty good track runner, ran off at the start and gradually extended his lead throughout. Had Tom sat on my shoulder for the first 2km or so before pulling away slightly as he eased back. Then had to kick on the last lap to pull away from Dan.

Splits (roughly):
3:17
3:15
3:09

Pretty happy with that, maybe 2/3 seconds off my unofficial p.b and 7s quicker than the last 3km and probably official p.b. Good motivation for training.

Running warm up/down 23:00 [3] 3.0 km (7:40 / km) +30m 7:18 / km
shoes: Mizuno WR19

Jog most of the way from the clubhut to the track, fairly slow at times then a couple of laps.
A couple of laps afterwards to stretch out a bit.

6 PM

Running 51:00 [3] 8.62 km (5:55 / km) +60m 5:43 / km
shoes: Mizuno WR19

Stockholm Hash Harriers run around Hamarbyhojden, Enskededalen and Karrtorp. Things were going ok until we realised we were missing a few juniors. After a bit of panic and backtracking they appeared. Had to walk back from a point as some of the juniors were tired.

Tuesday Aug 8, 2017 #

7 PM

Orienteering 1:00:00 [3] 7.5 km (8:00 / km) +70m 7:39 / km
shoes: Mizuno WR19

Lap of Kalltorpsjon with a little loop whilst Nick got changed.
A few drills afterwards

Long day of moving stuff around and preparing

Monday Aug 7, 2017 #

Note
slept:6.0 (rest day)

Terrible nights sleep and an earlier than realised train meant I decided not to go for a run this morning. Probably for the best, its going to be a long day!

Arrived at Hellasgarden at 2:30am

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