Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bm

In the 7 days ending Jun 20, 2013:

activity

time

miles

Orienteering

4:53:21

24.18

(12:08)

38.92

(7:32)

545

51 /

71c

71%

Running

1:11:37

8.41

(8:31)

13.53

(5:18)

160

Warm Up/Down

32:13

1.85

(17:24)

2.98

(10:49)

Total

6:37:11

34.44

(11:32)

55.43

(7:10)

705

51 /

71c

71%

averages - sleep:6.4

2:14

0:00

» now

Wednesday Jun 19, 2013 #

Event: BOK Urban & Park Series Race 9

3 PM

Orienteering (Hanging) 49:05 [2] 5.87 km (8:22 / km)
slept:7.0 shoes: Asics Gel Kayano 18

Hanging all the controls for the Portishead Urban race

6 PM

Running 15:02 [2] 2.83 km (5:19 / km)
shoes: Asics Gel Kayano 18

Went for a run over to Port Marine to check on controls etc

C • The Map 3

Orienteering race 2:41 [5] ** 0.5 km (5:22 / km)
spiked:17/17c shoes: Asics Gel Kayano 18

Doing Tim H's super fun mini sprint in the school. 2nd

C • Ultra Sprint Results 2

Tuesday Jun 18, 2013 #

4 PM

Running 11:48 [3] 2.31 km (5:06 / km) +55m 4:34 / km
slept:7.0 shoes: Asics Gel Kayano 18

Out to the path across the valley

Warm Up/Down 4:46 [3] 0.8 km (5:57 / km)
shoes: Asics Gel Kayano 18

Running intervals 32:22 [5] 6.29 km (5:09 / km)
ahr:186 max:196 shoes: Asics Gel Kayano 18

5x1km off 3 mins then 3x20s off 30s.

3:13, 3:14, 3:17 (swallowed some flies), 3:20, 3:18 (had to pause for a car)

130m, 125m, 125m.

Not too bad really. Super muggy out, sooo hot!

5 PM

Running 12:25 [2] 2.1 km (5:55 / km) +105m 4:44 / km
shoes: Asics Gel Kayano 18

Warm Up/Down 12:36 [1] 0.3 km (42:00 / km)
shoes: Asics Gel Kayano 18

Sunday Jun 16, 2013 #

5 AM

Warm Up/Down 12:15 [2] 1.28 km (9:34 / km)
shoes: Inov8 Oroc 280 2012

Orienteering race (Jukola leg 7) 2:02:01 [5] *** 18.0 km (6:47 / km) +395m 6:07 / km
ahr:169 max:185 spiked:14/28c slept:5.0 shoes: Inov8 Oroc 280 2012

After emit brikke failure we were n/c but hey. Had a sloppy run. Made ~12mins of mistakes it seems. After lots of analysis (and to summarize as I don't want to repeat myself again!) I need to believe more in tough terrain, be stricter on compass exit/entering controls, and be more aggressive - push harder, get old farts out the way, go straight/ignore the paths more.

Saturday Jun 15, 2013 #

11 AM

Orienteering 53:46 [4] *** 6.3 km (8:32 / km)
spiked:13/14c slept:9.0 shoes: Inov8 Oroc 280 2012

Trains on the closer model area - with plenty of recoveries. Really good to be practicing racing on the terrain, albeit it far easier and quicker terrain than yesterday! Compass was good, as was picking out shapes of terrain.

Venla was good in the afternoon.

Friday Jun 14, 2013 #

5 PM

Warm Up/Down 1:18 [1] 0.3 km (4:20 / km)
shoes: Asics Gel Kayano 18

7 PM

Orienteering 1:05:48 [3] **** 8.25 km (7:59 / km) +150m 7:19 / km
ahr:156 max:184 spiked:7/12c slept:4.0 shoes: Inov8 Oroc 280 2012

Up early to fly to Finland!

Technically was a bit scrappy.

Where I went wrong:
4: Read compass! And follow it in green/marshes
5: Apply brain and pick off details
8: Believe! Was going the right way, then persuaded myself I wasn't. Trust in compass.
10: Not entirely sure what went wrong - AP choice?
11: Compass, compass compass!

Still, good to be back out in Scandi terrain