Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 22, 2014:

activity	#	time	miles		km		+m
Orienteering	7	4:58:00	26.86	(11:06)	43.22	(6:54)	215	122c
Running on Paths	3	1:06:11	5.36	(12:21)	8.62	(7:41)	77
Running Road	2	39:58	1.8		2.89		8
Core/ Strength	1	30:00
Cycling	1	20:00
Total	9	7:34:09	34.01		54.73		300	122c

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Tuesday Apr 22, 2014 #

6 PM

Orienteering 50:57 [2] *** 6.15 km (8:17 / km) +77m 7:48 / km
8c shoes: Supra (2)

Post Riga and slightly drunken ferry trio recovery session on a nice area. Just taking it easy and not really making mistakes.

Monday Apr 21, 2014 #

11 AM

Running Road warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Gel-DS Trainer

Run to the start and a couple of loops before the Riga city centre sprint race.

Orienteering race 15:53 [5] *** 3.2 km (4:58 / km)
20c shoes: Gel-DS Trainer

Riga city sprint. This was another quick race, new Josh was starting two minutes ahead and wasn't pushing too hard so I was aiming to catch him. Ran well but made one route choice error that I then tried to me up for by running as fast as I could and I was feeling completely dead for the rest of the course and by the time I caught up Josh at 14 both my brain and legs had nearly given up working and I just had to hold on behind him from 16.

Running Road warm up/down 15:00 [1]
shoes: Gel-DS Trainer

Nice jog around the old town looking at the churches and finding a post card shop as a warm down.

Sunday Apr 20, 2014 #

2 PM

Running on Paths warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 x-talon

Jog to the start.

Orienteering race 36:03 [5] *** 7.2 km (5:00 / km)
30c shoes: Inov8 x-talon

Second Day. This went well, I was running quickly and only had a couple of small wobbles. Managed to beat all the 18's and 20's today. Terrain was really nice again today and there was even less green on the course today.

Saturday Apr 19, 2014 #

10 AM

Orienteering 33:46 [3] *** 4.44 km (7:36 / km) +24m 7:24 / km
8c shoes: Inov8 x-talon

A few practise controls on an area a little more like the race areas. Once again it was rapid but the features were a little bigger and easier to use.

4 PM

Orienteering race 46:42 [5] *** 7.7 km (6:04 / km)
30c shoes: Inov8 x-talon

First Day of the Riga Cup. Terrain is absolutely rapid with nothing on the ground. Navigation went pretty well today and I didn't think I had made too many mistakes. But looking at the splits I had a few more wobbles than I thought and every hesitation lost time. Messed up a fair amount in the the last couple which really knocked me down in the positions.

Running on Paths warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 x-talon

To the Start of the Riga cup first day.

Friday Apr 18, 2014 #

Event: JK 2014

4 PM

Running Road warm up/down 6:29 [1] 0.74 km (8:46 / km) +8m 8:19 / km
shoes: Inov8 x-talon

Little jog through the outskirts of Riga for the model event.

Orienteering 39:45 [3] *** 5.37 km (7:24 / km) +14m 7:18 / km
15c shoes: Inov8 x-talon

Riga Cup model event. Ran this with Josh, and we both struggled with the change in contour size and scale and kept over shooting.

Running Road warm up/down 3:29 [1] 0.65 km (5:22 / km)
shoes: Gel-DS Trainer

Thursday Apr 17, 2014 #

3 PM

Running on Paths 26:11 [1] 4.62 km (5:40 / km) +77m 5:14 / km
shoes: Gel-DS Trainer

Jog around some of the trails near Farsta with Josh.

Wednesday Apr 16, 2014 #

12 PM

Cycling 20:00 [1]
shoes: Gel-DS Trainer

Bit on the bike in the gym

Core/ Strength 30:00 [3]
shoes: Gel-DS Trainer

Bench, back pull-ups sit-ups and press-ups few leg press but no squats as legs were feeling awful.

8 PM

Orienteering 1:14:54 [4] **** 9.16 km (8:11 / km) +100m 7:45 / km
11c shoes: Supra (2)

Dusk/ Night training in Agesta. Again trying to work on sticking to the line and use big features but taking a little safer routes to practise for night. Running well and quicker than I thought I would considering how tired I have been today. Very few misses just a little more hesitant once it got darker. But happy with the session.

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