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Attackpoint - performance and training tools for orienteering athletes

Training Log: Tompa

In the last 7 days:

activity # timemileskm+m
  Running3 2:02:00 13.42(9:05) 21.6(5:39)
  Orienteering1 1:08:00 5.84(11:39) 9.4(7:14)
  Strenght & Conditioning2 47:00
  Orienteering Night1 46:00 4.29(10:44) 6.9(6:40)
  Total4 4:43:00 23.55 37.9
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FrSaSuMoTuWeTh

Wednesday Jan 16 #

7 PM

Running 38:00 [2] 6.8 km (5:35 / km)
shoes: Salomon Spikecross 3 (2017)

To Ravinen club house and to start

Orienteering Night 46:00 [4] 6.9 km (6:40 / km)
shoes: Salomon Spikecross 3 (2017)

Mila by Night, pöbel class, at Nackareservatet. Fresh snow, so white and beautiful terrain. Has doubted my physical level lately but looked forward to a good old mila-mass-start-race. Didn't push in the start, just took it nice and easy and enjoyed the pulse. Made sure I kept in the train on the long leg to no1, ticked off enough features to secure I was on the right direction. Interesting course; looong leg, short leg, long leg, looong leg, unfortunately the snow made it a little bit like a reflex course. At no4 the unfair gaffling method paid off and the group was splitted up. Got my controls right and noticed how the footprints ahead significantly decreased. At 8 I nailed my control while all others around me ran past it, it was obviously gaffeld. Suddenly I was on my own, got no9 but hesitated a lot to the last control, located in a green area. Ended up 8th, +2,11. Better than expected.

Running 36:00 [2] 6.2 km (5:48 / km)
shoes: Salomon Spikecross 3 (2017)

Back from Mila. Very wet, very cold.

Sunday Jan 13 #

10 AM

Orienteering 1:08:00 [3] 9.4 km (7:14 / km)
shoes: Salomon Spikecross 3 (2017)

Vinterserien by Snättringe. Actually the first time ever I been at Källbriks IP. My running speed was very modest. Read the terrain very well but my planning ahead was poor. Performed an ok run, no orienteering mistakes. Proper orienteering all the way, very nicely planned/arranged vinterserie.

Saturday Jan 12 #

Note

Last week hamstring problem was an eye opener. All 2018 has passed without me even tried to maintain my S&C. Has worked out ok this time but I guess it won't last forever. I really need to take care of strength and not just run (wich indeed is funnier). Starting 2019 with a quick fix and going for a bunch of short core/upper body sessions in the coming week(s).
3 PM

Running 28:30 [1] 5.2 km (5:29 / km)
shoes: Salomon Spikecross 3 (2017)

Nytorps gärde/Kärrtorps IP, between outdoor gym.

Strenght & Conditioning 27:00 [3]

Outdoor gym

Friday Jan 11 #

7 PM

Running 19:30 [1] 3.4 km (5:44 / km)
shoes: Salomon Spikecross 3 (2017)

Between outdoor gym

Strenght & Conditioning 20:00 [3]

Outdoor gym

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