Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Aug 25, 2019:

activity	#	time	miles		km		+m	load
Orienteering	11	11:14:41	53.76	(12:33)	86.52	(7:48)	837	572.1
Running	1	28:40	4.04	(7:06)	6.5	(4:25)	60	25.8
Total	11	11:43:21	57.8	(12:10)	93.02	(7:34)	897	597.9

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Sunday Aug 25, 2019 #

9 AM

Orienteering warm up/down 14:35 [3] 2.5 km (5:50 / km) +50m 5:18 / km
shoes: NVII Forest 1

To the start with Tom.

Nothing after as shattered. Had a nap with the bags in the sun to finish off my trip. Very enjoyable and got quite a lot of motivation for it again

10 AM

Orienteering race 46:50 [4] 5.86 km (8:00 / km) +90m 7:25 / km
shoes: NVII Forest 1

Avingedubbeln Dag 2 Middle

Started pretty decently bang on the nav and bearings before missing the flag at #6, relocating and arriving back at the control 1min later. A little rushed through the short legs section but minor time loss, then chose to go over the top of the hill which may have been a bit slower but by this point my legs were well and truly done in with little else to give.

5mins behind Tom

Saturday Aug 24, 2019 #

11 AM

Orienteering race 1:55:30 [5] 16.2 km (7:08 / km) +215m 6:41 / km
shoes: NVII Forest 1

Avingedubbeln Dag 1 Lang

Pretty happy with this at the time though on reflection and looking back at my routes afterwards managed to banana quite a few so I guess I maybe could have been a couple of minutes quicker. Wrecked in the second half after the spectator run through.

Caught Dan (3mins) up after the long leg and after a few controls to-ing and fro-ing managed to get a bit of a gap though he reappeared after a bit of a sub-optimal route managed to get another little gap and then didn't see him.

Orienteering warm up/down 7:45 [3] 1.35 km (5:44 / km) +10m 5:32 / km
shoes: NVII Forest 1

To the start with Dan, feeling quite tired and little overawed at the prospect of a proper classic in Swedish terrain.

Friday Aug 23, 2019 #

10 AM

Orienteering 50:00 [3] 8.0 km (6:15 / km) +80m 5:57 / km
shoes: Adidas Adizero Boston

Easy out with the group to the start of the peg relay through Nacka. Was intending to run to a couple of the early controls to get some photos but ended up going out to collect one I'd mis-hung. Without a compass this was quite challenging and the rain didn't particularly make things any nicer.

Thursday Aug 22, 2019 #

9 AM

Orienteering 1:12:53 [3] 8.31 km (8:46 / km) +50m 8:31 / km

Easy controlling and collecting with Rhys in Nackamasten. Enjoyable having a chat through things in between with Nick and Rhys

6 PM

Orienteering 2:20:00 [3] 12.55 km (11:09 / km) +95m 10:45 / km

Controlling the Peg Relay in Nacka.
Was pretty bad in the beginning but as dusk arrived thankfully my technique improved somewhat and managed to hang the last couple as darkness proper descended.

Wednesday Aug 21, 2019 #

11 AM

Orienteering tempo 39:40 [3] 5.15 km (7:42 / km) +30m 7:29 / km
shoes: NVII Forest 1

Luffarligen in Granby

Love this place. Missed the first, reading a boulder instead of a hill (1min!?), then a little off line to #3 causing another time loss. After this much better to #8 before stopping a marsh early.

Really enjoyed #7 and feel like I ran it pretty well.

7 PM

Orienteering 16:00 [3] 2.5 km (6:24 / km) +20m 6:09 / km
shoes: NVII Forest 1

Around and about with Tom, Rhys and Nick before, during and after the Tullinge stafetten

Orienteering race 23:00 [5] 4.0 km (5:45 / km) +45m 5:27 / km
shoes: NVII Forest 1

Tullinge staffeten with Rhys 3*~1km legs
Ballsed up #1, then somewhat decent managed to finish leg 1 in 10th overtaking Niklas (Sodertorn) at the last. Rhys managed to get past Goran (Sodertorn) on his leg and we finished in 7th comfortably after 2 better legs each.

Lungs interesting after this.

Tuesday Aug 20, 2019 #

10 AM

Orienteering 40:00 [3] 7.05 km (5:40 / km) +42m 5:31 / km

Small scale training loops from the club hut in Nacka. Fun and frantic getting used to the scale and reading all the detail.

6 PM

Orienteering 53:58 [3] 7.93 km (6:48 / km) +75m 6:30 / km
shoes: NVII Forest 1

Club training

Monday Aug 19, 2019 #

12 PM

Running tempo 28:40 [4] 6.5 km (4:25 / km) +60m 4:13 / km

Back from Fisksatra with Gooch before being unceremoniously dropped as soon as we got off the main track.

Orienteering 54:30 [3] 5.12 km (10:39 / km) +35m 10:18 / km

Control hanging on Fisksatra on a corridor map. Challenging when having to double check in vague areas.

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