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Attackpoint - performance and training tools for orienteering athletes

Training Log: 007

In the last 7 days:

activity # timemileskm+m
  orienteering3 3:34:42 13.05 21.0 815
  Running3 1:57:10 9.67(12:07) 15.57(7:32) 627
  stretch/yoga2 30:00
  Strength1 20:00
  runnign drills/plyo1 5:00
  Total6 6:26:52 22.72 36.57 1442
  [1-5]5 5:36:19
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SuMoTuWeThFrSa

Thursday Aug 17 #

10 AM

Running hills 1:09:53 intensity: (9 @0) + (40:01 @1) + (6:31 @2) + (6:04 @3) + (17:08 @4) 9.78 km (7:09 / km) +355m 6:03 / km
ahr:135 max:168 shoes: Adidas boost blue

Hill ints up Uetliberg again but this time only 4x4 min and longer recoveries (2-2.5mins) because I did it with a friend who hadn't done hill intervals before and needed easing into it :)
I think I pushed the ints themselves a bit harder than last week though.

stretch/yoga 10:00 [0]

Wednesday Aug 16 #

10 AM

Running 30:27 intensity: (14 @0) + (20:59 @1) + (9:14 @2) 4.2 km (7:15 / km) +161m 6:05 / km
ahr:127 max:140 shoes: Adidas boost blue

Ridiculously ez jog from work, feeling tired and hungry because I forgot to have breakfast. Love the late summer feeling, everything so still.

runnign drills/plyo 5:00 [2]

Tuesday Aug 15 #

stretch/yoga 20:00 [0]

Monday Aug 14 #

11 AM

orienteering race 36:39 intensity: (21:39 @4) + (15:00 @5) 4.5 km (8:09 / km) +180m 6:47 / km

Camp relay leg one for the coaches team, mass start with the boys!
Super happy with this run, racing hard, made smart route choices and had the nav mostly in control.
Set off from the mass start at a mad pace and beat all the boys to the first control - I knew I wouldn't be able to keep up for the whole course so had to win something ;) Just tried to keep ups on the way to the second control, lost map contact momentarily. Then got dropped on the hill out of two, then ran the next few alone. In the second half I caught up a few who had dropped time, and had a fun race through the last controls.
So much fun! And such beautiful, technical forest!! Alpine larch is my favorite :)

orienteering race 57:18 intensity: (14:18 @3) + (40:00 @4) + (3:00 @5) 6.0 km (9:33 / km) +260m 7:51 / km

Third leg of the relay. Running alone and was really feeling tired and was technically sloppy.
A bit off in the control circle on 3 controls, 1.5min parallel error on one, and lost map contact and messed one route. Physically tough with a lot of climb, didn't have such a racing feeling. Still fun though.

orienteering 15:00 [2]

control collecting

Strength 20:00 [0]

fussgymnastik

Sunday Aug 13 #

11 AM

Running 16:50 intensity: (10 @0) + (1:44 @1) + (4:13 @2) + (10:43 @3) 1.59 km (10:34 / km) +111m 7:50 / km
ahr:140 max:150

Jog to the start carrying water bottles.
The training today was above 2300m with some speccy views! Could hear lots of cowbell ringing just from the slopes below as the Sierre-Zinal mountain run was on.

orienteering 1:16:31 intensity: (23:15 @1) + (22:20 @2) + (30:09 @3) + (47 @4) 7.5 km (10:12 / km) +350m 8:16 / km
ahr:135 max:151

Shadowing the D16 girls on a long route choice training.
2 PM

orienteering tempo 29:14 intensity: (5:00 @3) + (20:14 @4) + (4:00 @5) 3.0 km (9:45 / km) +25m 9:21 / km

Downhill O, 2.5km with over 400m descent! From Tignousa to St Luc in the forest under the funicular.
I love running downhill and my last few runs have been good technically, so I was way too overconfident, rushed and made a total mess of it. Made a 1min, 1.5min and 3min mistake, and was very risky but lucky on a couple of others.
Downhill training is a perfect test of discipline though, have to do more.

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