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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: yukongiraffe

In the 7 days ending May 27, 2013:

activity # timemileskm+m
  orienteering5 4:31:02 12.69 20.4331c
  Running4 2:23:01 3.42 5.5
  Aerobics1 43:00
  Other sports1 20:00
  bicycling1 19:00
  stretching1 16
  Total8 8:16:19 16.11 25.9331c
  [1-5]8 8:16:03
averages - sleep:6.6

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TuWeThFrSaSuMo

Monday May 27, 2013 #

6 PM

Aerobics 43:00 [1]
slept:5.0 shoes: Asics GEL-Fuji Racer (Men's)

Rockgympa och rörlighet

Other sports (Innebandy) 20:00 [2]
shoes: Asics GEL-Fuji Racer (Men's)

"warmup" befor gympa, plus 5ish games (3min each) after.

Sunday May 26, 2013 #

11 AM

Running warm up/down 3:52 [1]
ahr:139 slept:7.0 shoes: VJ Sport Bold 43

Jog to start.

orienteering race 1:29:34 [3] *** 7.1 mi (12:37 / mi)
ahr:161 max:179 14c shoes: VJ Sport Bold 43

Rapukartanorasti (local Long-distance, outside of Jämsä)
http://erapirkat.sporttisaitti.com/kilpailut/kilpa...

Placing: 34 of 42 finishers. (plus DNFs)
Results: http://erapirkat-sporttisaitti-com-bin.directo.fi/...

Saturday May 25, 2013 #

12 PM

orienteering 55:57 [3] ***
ahr:146 max:170 9c slept:6.5 shoes: VJ Sport Bold 43

Jukola Training
map: Heräjärvi. 1:10 000. 5m.


5 PM

orienteering 35:25 [3] 4.5 km (7:52 / km)
ahr:148 shoes: VJ Sport Bold 43

Jukola Training
map: Partala. 1:10 000. 5m.
"warmup" (goals: slow, smooth) to c2
memmory-o c2-6 and to imaginary c7 by the road.

went well: -immediately looking for big features from start, and reading ahead, so slow and smooth √
- on mem.o: remembering details and spotting them in the terrain

Needs Improvement:
- relocation: go to somewhere where I am SURE I know Exactly where I am

Friday May 24, 2013 #

Event: Brabant 3 days 2013
 

Note
(rest day)

rest day before Jukola camp.

Thursday May 23, 2013 #

6 PM

orienteering 1:06:06 [2] ***** 4.5 km (14:41 / km)
ahr:138 max:177 8c shoes: VJ Sport Bold 43

"Jukola training" at Lunsen.
2.26 jog to start
1:03.39 orienteering (jog/walk)

Wednesday May 22, 2013 #

6 PM

bicycling warm up/down 19:00 [1]
ahr:122 slept:7.5

Biking from Sjukhusvägen to the start.

Running hills 33:09 [2] 5.5 km (6:02 / km)
ahr:164 shoes: VJ Sport Bold 43

"Gropen Extreme" Hills training course at Sunnersta ski hill, ran with Mika Numinnen. I walked up 2/3 of the steepest hill, but ran the rest. I expected a workout for the quads, but it was my hamstrings that were killing me. I have decided I need to do more hill trainings since I don't get much through my regular O training/ runs.

The course: http://keyzer.mine.nu/gropenextreme/

Tuesday May 21, 2013 #

11 AM

Running 1:11:00 [1]
ahr:149 max:176 shoes: Asics GEL-Fuji Racer (Men's)

Long Slow run. Via Tuna Backar to Gamla Uppsala, via Vattholmsvägen. (incl. 3 HittaUt checkpoints.) Last 2 mins at higher pace (HR 170).

Heel feeling good! yay!

stretching 16 [0]
ahr:98

Good long stretch after my run. I still feel tight though!
6 PM

Running warm up/down (and recovery) 35:00 [1]
ahr:158 slept:7.0 shoes: Asics GEL-Fuji Racer (Men's)

13 min WU
14 min CD
8x 1min recoveries

orienteering intervals 24:00 [3]
ahr:173 max:189

3 sets of: 3-2-1 mins.
Nåsten, 1:5000. No controls, but a wide corridor to follow. Ran as a group.
I was focused more on running fast than reading, but was still able to keep track of my approximate location (most of the time). I was happy with my ability to keep track of distance and direction, if not actually read the map details.

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