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Attackpoint - performance and training tools for orienteering athletes

Training Log: Peter H

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:21:18 20.62(12:40) 33.18(7:53) 593
  Running (Road)5 2:56:27 22.9(7:42) 36.85(4:47) 337
  Strength & Conditioning2 1:30:00
  Cycling1 1:01:03
  Running (Terrain/Soft)1 53:23 8.27(6:27) 13.31(4:01) 23
  Running2 42:19 4.37(9:40) 7.04(6:01) 164
  Drills1 3:20 0.11(31:33) 0.17(19:36) 1
  Total11 11:27:50 56.27 90.55 1118
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Tuesday Nov 13 #

8 AM

Running (Road) 27:23 [2] 5.99 km (4:34 / km) +19m 4:30 / km
ahr:140 max:175 shoes: Asics Cumulus 19 (Black)

5 PM

Running (Terrain/Soft) 13:40 [2] 2.92 km (4:41 / km) +22m 4:30 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Bit late and unhelpful nosebleed

Drills 3:20 [1] 0.17 km (19:36 / km) +1m 19:19 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Running (Terrain/Soft) (Threshold) 36:32 [4] 9.72 km (3:46 / km) +0m 3:45 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

After only about 2 years I made it down to EUOC intervals! Been wanting to for a while but decided my ankle is now ready.

5x 6mins [90s]. Nice bunch of lads out and a decent session. Hard to judge pace in the dark but generally felt like I kept things controlled at around about the right effort. Couldn't resist a bit of racing action on the last rep though...poor form I know. Paces not bad considering the (excuses warning) dark, grass, hill and wind.

Only event of note was having a pretty big roll and crunch on my good(!) ankle in a hole on the downhill on the last rep. Should be fine, but I'll be skirting that one carefully in future!

Running (Terrain/Soft) 3:11 [4] 0.67 km (4:45 / km)
shoes: Inov8 X-Talon 212 (Grey/Red)

6x short strides. Bit tricky to keep good form in the dark on lumpy grass.

Running (Road) 28:28 [1] 5.19 km (5:29 / km) +118m 4:56 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Easy seat lap with some boys.

Monday Nov 12 #

6 PM

Strength & Conditioning 40:00 [1]

Broom
SLDL

4x5:
OH 20
Back 45, 45, 45, 50

2x10 each side step ups

Planks
Calves
Pushups

Plan to switch KB swing to step-ups. Just forgot SL MB lo-hi tonight.

Cycling 1:01:03 [2]
ahr:117 max:143

Easy day today as I'm pretty knackered all over from the weekend. Good to let the cuts on the front of my ankle heal a little too (ankle taping issues)

Sunday Nov 11 #

7 AM

Running 12:52 [1] 1.9 km (6:46 / km) +126m 5:05 / km

Orienteering 38:35 [4] 5.28 km (7:18 / km) +61m 6:55 / km

Middle race in the area by the house, with touch-free emit and everything.

Soaking wet forest after continuous rain all night, and a pretty rough course where you had to be aggressive to get anywhere at speed. Typical scandinavian middle-distance with a cracker of a long leg. I really enjoyed it, and managed to avoid any larger mistakes. Took a narrow and rare winter win over Spongey.

https://www.livelox.com/Viewer/Lillomarka-VM-treni...

Running 15:12 [1] 2.76 km (5:30 / km) +5m 5:28 / km

4 PM

Running (Road) 51:44 [2] 11.0 km (4:42 / km) +36m 4:38 / km
shoes: Asics Cumulus 19 (Black)

Hard-earned miles this week. Unenjoyable meadows laps once back in Edinburgh.
10 PM

Note

Feel like I’ve made some progress already this weekend, and ironed out a couple of things I wasn’t confident on in this terrain. Also got some more things to work on and I’m looking forward to getting back here after the winter snow break.

Also my ankle got through the weekend which is a big positive. The terrain was rocky, branchy etc so it really must be reasonably strong by now. I did still tape it pretty heavily (but that often ripped as per)

*Note to self: made some notes on the back of maps for next time

Saturday Nov 10 #

8 AM

Running 14:15 [1] 2.38 km (5:59 / km) +34m 5:36 / km

Orienteering 1:13:45 [3] 10.39 km (7:06 / km) +171m 6:34 / km

Shortened long distance (1:10k). More goregous skog mostly. Caught Purko at #2 then had a fun tussle for most of the course. Kept making silly little misses that let him sneak away but to be fair he was going really well through the terrain too.

Classic orienteering moment when we took completely different routes for the long leg then 15mins later I'm just popping into the control thinking 'yess see ya later mate' and bam he appears from behind a tree at the exact same time haha

https://www.livelox.com/Viewer/Lillomarka-VM-treni...
1 PM

Orienteering 1:10:45 [1] 6.38 km (11:05 / km) +182m 9:42 / km

After Arne's hearty meatball soup it was out into the dirty steep forest out the back of our house.

I ran with Andrine doing shadowing and talk-O because I wanted to learn from a local what features I should be thinking about. I felt a lot of pressure with her shadowing me, but actually managed to pull out some of my most respectable navigation phew. Learnt some good stuff, especially about her route selection which is quite different from mine. She was kind enough to say that she'd found it useful too.

Then did some line and contour following on my own, where I got severely #pathorcragged, before just about making it out of the forest as it was getting very dark.

Friday Nov 9 #

2 PM

Orienteering 1:18:13 [2] 11.13 km (7:02 / km) +180m 6:30 / km

Hopped on a plane to Oslo, two trains, got picked up by Vidar and express shuttled to the skog for some beaut long distance training. Started just after 3pm and by halfway round it was becoming very gloomy indeed in the forest. The last few km were approaching night O and added some pretty cool pressure to finish the course sharpish.

One of those forests and courses that remind me why I fell in love with this sport in the first place. Just me and the terrain, loving it.

Thursday Nov 8 #

7 AM

Strength & Conditioning 50:00 [1]

Pretty much the full session today, and feeling alright once I'd woken up enough. Did things in a weird order as the cages got full.

OH 20
Back 45, 45, 50, 50
KB 16
8 AM

Running (Road) 9:36 [2] 2.19 km (4:23 / km) +9m 4:18 / km
shoes: Nike Pegasus 32 (Red)

So I've decided that running 10mins to the gym doesn't count as training, but running back with heavy legs does.
6 PM

Running (Road) 59:16 [2] 12.48 km (4:45 / km) +155m 4:28 / km
ahr:126 max:158 shoes: Nike Pegasus 32 (L Black)

Feeling pretty whacked

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