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Attackpoint - performance and training tools for orienteering athletes

Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  orienteering5 6:29:19 35.03(11:07) 56.37(6:54) 133827c
  cycling- road2 6:00:00 77.67(4:38) 125.0(2:53) 1900
  running4 52:23 6.26(8:22) 10.07(5:12) 240
  Total8 13:21:42 118.96(6:44) 191.44(4:11) 347827c
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Wednesday Jul 26 #

12 PM

running 8:55 [3] 1.73 km (5:09 / km) +110m 3:55 / km
shoes: Inov8 O-rock 280 blue #2

To the start. Busses were running late, so had to push it a bit..

orienteering 1:45:00 [3] *** 15.0 km (7:00 / km) +381m 6:13 / km
16c shoes: Inov8 O-rock 280 blue #2

Oringen day 3

Not in the right frame of mind.. Not helped by the rush to get to the start. Not focusing enough on keeping in contact and then being really indecisive with route choices.

1min lost at both #1 and #2 with my fine nav just not being good enough, then stuffed up #3 properly. Was pretty perfect into it, but missed it by maybe 30m to the south and then kept relocating off the wrong big boulder.. (4min).. scrappy to #5 again, in the circle but messing around finding the control (45secs). Loooonngg leg to #6 with no real path option and was just super indecisive with what route to take and kept changing my mind along the way. Then came into the control higher up than I thought and took time realising (1:30 nav mistake, but a lot more on the execution of the route..).
#7 was once again crappy- felt like there was a lot more detail on the ground than on the map and messed around trying to find the right mapped knoll (2min). Decided to just take the path option to #8 so I wouldn't stuff it up. Hit it we'll, but feel like I should've cut a few more corners. #9- okay, just very slow. #10 fine. #11 another long leg. Again not very decisive and don't think I took a great route, but at least managed to hit the control decently. #12- okay, just should've come off the path earlier.#13-#16 okay, just not particularly fast.

So first half of the course was pretty shocking, but at least managed to recover a bit.

Tuesday Jul 25 #

11 PM

running 14:02 [3] 3.04 km (4:37 / km) +10m 4:32 / km
(rest day) shoes: Inov8 f-lite 195 black

Jog down to the lake for a swim.

Monday Jul 24 #

11 AM

running 15:26 [2] 2.8 km (5:31 / km) +90m 4:45 / km
shoes: Inov8 O-rock 280 blue #2

Jog to the start.

orienteering 1:24:20 [3] 12.4 km (6:48 / km) +273m 6:08 / km
shoes: Inov8 O-rock 280 blue #2

Oringen day 2

Fecked the long leg.. (#3) missed a turn on the one path and ended up running off the map and taking my time getting back on (and a while to work out where I came back on).(5ish min)

Then fecked #6 as well, didn't have said proper attackpoint into the control and was just hoping toto hit it. Missed it by maybe 30m and then spent like 4min trying to find it..

Rest of the course was fairly decent though, so can at least take the positives from that.

Sunday Jul 23 #

10 AM

running 14:00 [2] 2.5 km (5:36 / km) +30m 5:17 / km
shoes: Inov8 O-rock 280 blue #2

Jog to the start

orienteering 1:34:02 [3] *** 15.5 km (6:04 / km) +300m 5:32 / km
11c shoes: Inov8 O-rock 280 blue #2

Oringen day 1

Very few controls which suited me just fine. Four pretty massive long legs (about 3km each) which took up majority of the course.

Nav was fine besides for #8(4th long leg) where I took a bad line out and ended up fighting through green for ages. (3min), and #10 where there were a while lot of extra tracks in the forest from all the other courses and ended up mistaking a new track for the one on the map (2min)

Saturday Jul 22 #

Event: O-Ringen
 
9 AM

orienteering 1:01:00 [3] 7.1 km (8:35 / km) +200m 7:32 / km
shoes: Inov8 X-talon 225 black+red

On the koppom map again. Not particularly runnable section of the map..
11 AM

cycling- road 1:30:00 [3] 35.0 km (2:34 / km) +400m 2:26 / km

Koppom- Arvika.

Friday Jul 21 #

11 AM

cycling- road 4:30:00 [3] 90.0 km (3:00 / km) +1500m 2:46 / km

Mysen- Koppom (with some detouring due to Google maps stuffing us over).
9 PM

orienteering 44:57 [3] 6.37 km (7:03 / km) +184m 6:10 / km
shoes: Inov8 X-talon 225 black+red

Camping over at a lake near koppom. Did a few controls on the o oringen training map.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:328.8km32%
projected:579.7km57%
running 3500km
actual:1684.3km48%
projected:2970km84%

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