Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 25, 2018:

activity	#	time	miles		km		+m		load
O-training	13	10:17:38	52.58	(11:45)	84.61	(7:18)	1074	83c	115.8
Running (off-road)	6	1:51:47	10.17	(11:00)	16.36	(6:50)	313		22.1
Total	14	12:09:25	62.74	(11:38)	100.98	(7:13)	1387	83c	137.8
[1-5]	13	11:53:01

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Sunday Feb 25, 2018 #

Note
(sick)

Travelled home from Portugal today :(
Early morning but felt overly rough. Probably ran a bit hard last night. Very unpleasant plane journey coughing and generally feeling really awful.

Saturday Feb 24, 2018 #

11 AM

Running (off-road) warm up/down 2:32 0.3 km (8:22 / km) +4m 7:51 / km
ahr:122 max:145 (sick) shoes: VJ Bold

Pretending I'm not sick token warm up.

O-training 34:16 **** 5.57 km (6:09 / km) +105m 5:37 / km
ahr:154 max:167 19c shoes: VJ Bold

Quinta Lavandas sapphire.
Fun little loops course. An "easy" mass start again. Didn't dig much as still definitely ill. Fun being around people. Bit of a mess on 17, following David too high and reading the valley as a spur.

4 PM

O-training warm up/down 33:52 **** 5.27 km (6:26 / km) +18m 6:19 / km
ahr:138 max:167 19c shoes: VJ Bold

Arez Multitechnique
1. reverse corridor - relatively easy because you can see a lot of map!
2. control pick - hard as the circles were so cut they were nearly not there
3. line - hard to read the line. Same colour as contours. I kept nice concentration and flow though
4. normal - cut a bit of this. Mostly good but lost concentration one on one part and started looking one stone too early. I had started to think about the corridor we did here and trying to work out where I had been really lost that time. Oops.

Running (off-road) warm up/down 3:03 0.5 km (6:02 / km)
ahr:120 max:127 shoes: VJ Bold

Jog back to the cars.

7 PM

Running (off-road) 6:42 0.74 km (9:02 / km) +3m 8:51 / km
ahr:130 max:172 shoes: VJ Bold

Running the the start. Rassmus was far behind everyone so we lined up for a mass start until he arrived.

O-training 24:12 4.28 km (5:39 / km) +22m 5:31 / km
ahr:158 max:169 19c shoes: VJ Bold

Last training, an "easy" night mass start with loops. Stayed near the front, same loop as Lucas, then independent, then Raz. Had Albin in front and caught him before the finish. Good fun, clean oing to finish, though I was coughing up a lung afterwards. Nice to be up with the top boys.

10 PM

O-training 4:04 [0] 0.31 km (12:55 / km) +3m 12:19 / km
shoes: New Balance Vazee

Urban at the accomodation to finish off the trip. Second again.

Friday Feb 23, 2018 #

11 AM

O-training 22:01 [1] 2.33 km (9:26 / km) +56m 8:26 / km
(sick) shoes: VJ Bold

We travelled a bit today. Kinda just wanted to go somewhere after doing nothing yesterday. Felt a decent bit better too, at least in my head. Clearly have a cold though with a chest cough developing. Took it easy around a few controls on a contour only map. Then as I was back before everyone else, lay in the sun and read my book.

3 PM

O-training 2:31 **** 0.15 km (16:21 / km)
ahr:131 max:156 shoes: VJ Bold

At the afternoon training some other club had been there and left a little Urban map so we all had a go. Just pipped Lucas by 1s and took 2nd place.

O-training 53:54 **** 6.24 km (8:39 / km) +41m 8:22 / km
ahr:123 max:153 shoes: VJ Bold

Then there was a more normal training course. Started with Gina and we did some shadowing and discussion. She shadowed me and I kept up the talking stream as an information exercise. I think it helped her but it was good for me too as it made me focus and highlighted what I did or didn't see. Then she did a few controls and we worked on control entry + exit. Nice afternoon.

O-training 13:07 **** 2.38 km (5:31 / km) +19m 5:18 / km
ahr:149 max:163 shoes: VJ Bold

Finally for the day for me a microsprint in the same area. I was feeling better as the day progressed. Some real nice oing from me here. Focus was at top levels.

Wednesday Feb 21, 2018 #

10 AM

O-training 1:41:24 [1] ***** 11.17 km (9:04 / km) +47m 8:53 / km
21c shoes: VJ Bold

Arez corridor
This was hard. Very hard. Had a rough time really. Had chatted to Oskar about it before, what is the purpose of corridors at all? The answer being that fine orienteering around controls and really focusing on that.
It started ok but never had good flow. After a few mistakes I decided that I was going to finish it no matter what. May not have been the best decision in the long run as it meant I spent a long time out today.

Finished with a micr-o too

4 PM

O-training 1:27:21 11.73 km (7:27 / km) +279m 6:39 / km
ahr:136 max:162 shoes: VJ Bold

Barragem multitech
Contours only I can do. That bit went well and I felt good. David caught me on the normal map part and there was some confusion if there were tags out or not. He ran away a bit then. Met Jakob at 21 but then read to 2 instead of 23 which was a bad mistake. Felt a bit tired at this point but really wanted to do the corridor as I felt I could do it well this time. I was feeling really wrecked though, but the oing was good.
I cut it a bit as I felt so rough and started the micr-o. This went really badly as I started to feel really bad so I left it and went back.

6 PM

Note
(sick)

Did not do well after that second training. Overdid it with the training really. Felt really headachey and shivery. On dinner duty and tried to power through that. Also a bad plan.

In future need to face up to feeling bad and deal with it, rest.

Tuesday Feb 20, 2018 #

10 AM

Running (off-road) warm up/down 10:32 [2] 1.17 km (8:58 / km) +16m 8:24 / km
shoes: VJ Bold

"Extreme" warm up with Jakob, Ken & Johannes. Did some fun climbing rocks, jumping off rocks and running along walls.

O-training 1:01:25 [2] **** 8.58 km (7:10 / km) +122m 6:41 / km
shoes: VJ Bold

Quinta Lavandas - O-intervals
Jakob, Ken, Johannes, Viktor was the group.
Was grand on 1, until I smashed my knee off a wall. That hurt. Everyone made a massive miss on 7 but I got it first so ok on 2nd. 3rd was fine, better lines. 4th I started to get tired and got dropped a bit. 5th I got dropped a lot. That was the end of me then and I jogged the rest. Everyone made a huge mistake on some control and I caught Ken again and jogged with him from then.

4 PM

Running (off-road) long 1:24:18 [2] 13.05 km (6:28 / km) +286m 5:49 / km
shoes: New Balance Vazee

Long run down south a bit. Nice to mix it up. Easy enough pace and a lovely day with some chats. At the end went up to the castle on the hill for some to views.

8 PM

O-training warm up/down 41:54 ***** 4.09 km (10:15 / km) +57m 9:35 / km
5c shoes: VJ Bold

Quinta Lavandas - Night corridor
Started alright but very quickly got out of control. Got back into it a bit after 2 but decided to skip the far loop. Totally got massively confused doing this though. Skipping the loop probably contributed to this but it was still unforgivable. Was looking for a crag that was actually the end of a path which didn't help. Lucas helped me out. Big miss on the 4th too. Veered a bit left and miscounted. Took forever to work it out and needed help from Kate eventually. Really unhappy with myself afterwards.

Monday Feb 19, 2018 #

10 AM

O-training 38:50 [2] 5.9 km (6:35 / km) +107m 6:02 / km
shoes: VJ Bold

Easy middle distance.
Focused on control exits. It was really good for focus actually and went quite well. Legs not fresh but not too bad considering.

3 PM

O-training 1:06:11 [2] 11.61 km (5:42 / km) +82m 5:30 / km
shoes: VJ Bold

Lapa loops
small groups, about 4 each. Taking it handy focusing on orienteering.

7 PM

O-training 32:36 [2] 5.0 km (6:31 / km) +116m 5:51 / km
shoes: VJ Bold

Barragem - night easy mass diamond

Good craic. Big crowd. Lots of cows too! It got a bit intense when I was still with the group after the loops part and there was a bit of racing for the finish. I left them go at the end as there is a lot more training to come.

Running (off-road) warm up/down 4:40 [2] 0.59 km (7:55 / km) +4m 7:40 / km
shoes: VJ Bold

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