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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jun 11, 2017:

activity # timemileskm+mload
  Running (road)5 4:02:43 27.51(8:49) 44.28(5:29) 2989 /10c90%52.8
  Orienteering2 1:14:47 6.45(11:36) 10.37(7:13) 10834 /41c82%41.1
  Running (off-road)2 1:09:41 5.8(12:01) 9.33(7:28) 1147.2
  O-training1 52:57 3.17(16:42) 5.11(10:22) 473.8
  Total8 7:20:08 42.93(10:15) 69.08(6:22) 56843 /51c84%104.9
  [1-5]8 6:59:00
averages - sleep:7.9 rhr:47

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Sunday Jun 11, 2017 #

11 AM

Running (off-road) 16:34 intensity: (2:09 @0) + (10:52 @1) + (2:32 @2) + (1:01 @3) 1.82 km (9:05 / km) +7m 8:54 / km
ahr:130 max:159 rhr:46 slept:8.0 shoes: Inov8 ORoc 2017

Warm up to the start and then bits around the warm up map. Was unlucky not to accidentally find the last control. Had been feeling a bit sluggish in the morning but this warm up seemed to get the cobwebs out and I felt good before starting.

Orienteering race 1:05:56 intensity: (18 @0) + (19 @1) + (1:42 @2) + (11:54 @3) + (45:18 @4) + (6:25 @5) **** 9.65 km (6:50 / km) +104m 6:29 / km
ahr:164 max:175 spiked:14/16c shoes: Inov8 ORoc 2017

Jukola Test in Tornskogen

Saturday Jun 10, 2017 #

11 AM

Running (road) 41:05 intensity: (29 @0) + (31:56 @1) + (4:31 @2) + (2:41 @3) + (1:28 @4) 7.48 km (5:29 / km) +46m 5:20 / km
ahr:139 max:169 shoes: Asics Hyper Speed 6 2016

Easy 40 mins. Mixed up the route a bit by heading west first and looping around into Stadskogen. Then added extra south of the Rosendals road. Finished with 4x100m strides. These were hard enough work actually but felt like they were freeing up my legs a bit.

Friday Jun 9, 2017 #

8 AM

Note
slept:8.0 (rest day)

Woke up early again. Might need to invest in heavier curtains.

Thursday Jun 8, 2017 #

8 AM

Note
slept:8.0

Another bad sleep.
5 PM

Running (road) 1:38:58 intensity: (2:43 @0) + (50:04 @1) + (38:43 @2) + (4:10 @3) + (3:18 @4) 18.33 km (5:24 / km) +122m 5:14 / km
ahr:142 max:165 shoes: Asics Hyper Speed 6 2016

Easy long run time. The body was tired and work was pretty hectic but I never thought twice about going out. Weather was weird with the sun shining but it was cold enough for a long sleeved thermal and long tights. I headed to get the last of the kinda crappy Hittaut controls. Gina pointed out I was going along the sprint that I missed when I was in Estonia. I did that in reverse at the start and then picked up the rest. Some of this run was pretty grim in terms of scenery, through industrial estates. Felt tired at about the hour mark again but perked up after about 2 minutes. Good to get it done.

Wednesday Jun 7, 2017 #

8 AM

Note
rhr:52 slept:7.0

4 PM

Running (road) 9:06 intensity: (9:05 @1) + (1 @3) **** 1.38 km (6:35 / km)
ahr:122 max:140 spiked:9/10c shoes: Inov8 ORoc 2017

run to KG. With a little warm up on the training map by the house. Still couldn't make sense of 4.

Running (road) 21:51 intensity: (26 @0) + (7:02 @1) + (3:50 @2) + (8:57 @3) + (1:36 @4) 3.08 km (7:06 / km) +54m 6:31 / km
ahr:144 max:165

O-training 52:57 intensity: (14:44 @0) + (38:12 @1) + (1 @3) *** 5.11 km (10:22 / km) +47m 9:55 / km
ahr:112 max:140 shoes: Inov8 ORoc 2017

Shadowed/ran with Gina my way home. Feeling properly wrecked and this was pretty slow. Did a few specific things like compass through green and talking through some legs with Gina was a useful exercise.
5 PM

Orienteering race (Ultrasprint) 8:51 intensity: (16 @0) + (1:24 @1) + (56 @2) + (1:38 @3) + (3:48 @4) + (49 @5) ***** 0.72 km (12:20 / km) +4m 12:00 / km
ahr:157 max:173 spiked:20/25c shoes: Inov8 ORoc 2017

Linne Ultrasprint champs. No kites, just SI boxes on the ground with the sound turned off.
Map part 1
Map part 2
Results

Made a mess of 3 by going to 5 first. Lost 30s. Emil caught me as a result and we were together for most of the rest course. Little overshoot on 11 and he got ahead. Caught Gina at 12 or 13 maybe. Emil got a gap going to 16 when we had to climb a super slippery rock face and Hedwig nearly fell on me. My straight option to 18 got me back to him though it wouldn't have been better solo I think. Long to 20. Legs didn't really have any oomph though and Emil got away a bit. Johanna was searching in some rocks before looking like she punched and ran away. They seemed promising so I also looked there but it was wrong. worked it out, got 20 and 21 and wondered why Johanna and Emil were way up the cliff. Went straight to 24, missing two controls :(, just behind Emil and managed the fastest run-in.

Really really fun event though. Super intense. Bit annoyed by the MP but it was only for fun.

Tuesday Jun 6, 2017 #

8 AM

Note
rhr:43 slept:7.5

Forgot to post the plan yesterday what with it being a bank holiday. Got another solid week in with some really positive sessions. Extra sleep over the weekend was great.

Monday: Easy putting out Ekebyloppet tags. No more gympa for the summer :(
Tuesday: Intervals 4mins @4/k (90secs rec), 7mins @4:10 (2min), 11mins @4:20 (2mins), 7mins @4:10 (90secs), 4mins @ 4.
Wednesday: orienteering, incl club ultrasprint champs. This is the big one! :p
Thursday: long easy 95-105 mins
Friday: rest
Saturday: 40 mins easy + 4x100m strides
Sunday: Jukola test race. WIll go max
6 PM

Running (road) intervals 42:06 intensity: (1 @0) + (5:28 @1) + (2:41 @2) + (7:47 @3) + (23:36 @4) + (2:33 @5) 8.95 km (4:42 / km) +26m 4:38 / km
ahr:160 max:173 shoes: Asics Hyper Speed 6 2016

Intervals in Hågadalen. 4mins @4/k, 90s, 7@4:10, 2 rest, 11@4:20 and back down.

Tough. It was very windy by Uppsala standards. Heading south was much harder as a result. First "half" went well even if I stepped in a massive cow pat. The cows were a bit in the way the first lap really with the result of I nearly tripped over some sunbathing ladies. The second 7 was all into headwind and try as I might the pace didn't get there. Proper effort though. Last 4 was bang on again though. Thanks wind :)

Running (road) warm up/down 16:48 intensity: (1 @0) + (9:30 @1) + (2:59 @2) + (3:43 @3) + (35 @4) 2.8 km (6:00 / km) +15m 5:51 / km
ahr:141 max:165 shoes: Asics Hyper Speed 6 2016

Warm up down past Hågadalens skolan and so on. Decided to try a longer route to spice it up, and to get in the proper warm up. Worked quite well I think. Felt a bit flat energy/power wise doing some of the more vigorous drills. Beautiful warm day.

Running (road) 1 [0] 0.0 km

As usual, the other watch with the proper times/paces.
7 PM

Running (road) 12:48 intensity: (6:49 @1) + (5:10 @2) + (49 @3) 2.25 km (5:42 / km) +35m 5:17 / km
ahr:144 max:158 shoes: Asics Hyper Speed 6 2016

Cool down back home the same way as I came. Nice route by the river actually. Met people having a BBQ as I got back to Blodan. Nice evening after.

Monday Jun 5, 2017 #

8 AM

Note
slept:9.0

5 PM

Running (off-road) 53:07 [1] 7.5 km (7:05 / km) +107m 6:36 / km
ahr:105 max:160 shoes: Inov8 X-Talon 2016

Easy with Gina on her bike. Started with Olle, Julia and Sam too as we were all putting out tapes for Ekebyloppet tomorrow. Split up as we got to Nåsten. The weather had looked like it was going to be heavy rain but it blew away and was super sunny and gorgeous. Stopped the watch for most of the time putting out tapes as it was mostly walking and then ran back to KG with a little bit more in Nåsten. Some of these trails were pretty technical for a bike so I did a couple of loops to let Gina keep up.

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