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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Jul 12, 2016:

activity # timemileskm+m
  Orienteering5 2:30:31 13.51(11:09) 21.74(6:55) 542
  Strength and Conditioning2 1:05:00
  Running3 31:02 3.34(9:18) 5.37(5:47) 75
  Total6 4:06:33 16.85 27.11 617
  [1-5]6 4:01:33

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WeThFrSaSuMoTu

Tuesday Jul 12, 2016 #

11 AM

Orienteering 18:49 [2] 2.82 km (6:40 / km) +78m 5:52 / km
ahr:147 max:165 shoes: Asics GT2000

Sent, sprint training.
Very much a jog and was navigating well. Gorgeous little town.
2 PM

Note

Walked/jogged bits down to Scuol from Motta Naluns (top of the cable car) in a thunderstorm. Took ~90mins.
7 PM

Running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Asics GT2000

Shortest WU/D ever, v wet.

Orienteering 12:50 [5] 2.23 km (5:45 / km) +50m 5:10 / km
ahr:173 max:181 shoes: Asics GT2000

MSR with everyone we were staying with.
This was SO MUCH FUN! In a thunderstorm so was drenched immediately but there were so many people running everywhere and the town was great for a sprint. I was in a team with Cristoph Meier, not like he's any good or anything!
Leg 1
Took some different routes from others but I think they were better on the most part. Took the wrong route to 15, should have gone L.

Orienteering 15:24 [5] 2.53 km (6:05 / km) +62m 5:25 / km
ahr:170 max:180 shoes: Asics GT2000

Leg 3.
Got confused on the way to 1, went down the wrong alley and came out by 10 but wasn't sure where I was.Possibly the wrong route to 10, went N and S looks better now. Couldn't see 13, should have checked descriptions properly. Wrong route to 14, went R and should have picked L. Tiring a bit but managed to keep up.

Strength and Conditioning 5:00 [0]

Carrying a v injured Beth back to the train station.
C • Hahaah you actually logged ... 2

Monday Jul 11, 2016 #

Running warm up/down 6:02 [2] 0.77 km (7:50 / km) +75m 5:16 / km
ahr:120 max:158 shoes: More Mile Cheviot 3

Up to the start

Orienteering 43:51 [3] 3.38 km (12:58 / km) +172m 10:21 / km
ahr:142 max:157 shoes: More Mile Cheviot 3

Val Mustair, spectating JWOC long.
Training course. Going pretty slow, felt pretty ill. Bit hesitant before 2 but otherwise 1-8 was good. 9 not so good, didn't have a proper plan, was faffy and didn't really know where I was.

Sunday Jul 10, 2016 #

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT2000

To the start and then round the town after with Beth. So hot.

Orienteering race 22:01 [4] 4.0 km (5:30 / km) +120m 4:47 / km
shoes: Asics GT2000

Scuol WRE sprint after spectating JWOC sprint.
V v hot, throat felt like it had knives in it, had drank lots but obvs my cold was still hanging around. Technically fine but v hesitant to 4. Didn't really enjoy it but nvm.

Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland
 

Note

Travelling all day, not much sleep but v excited to be in Switzerland.

Friday Jul 8, 2016 #

Note

Starting to feel better but been a mad busy/stressful day. Luckily it's time for a holiday!!

Thursday Jul 7, 2016 #

Strength and Conditioning 1:00:00 [1]
(sick)

Usual WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, pull ups 3x5, BOSU. Some drills and box jumps.
Reverse OH squat: 3x10 25kg
Front Squat: 3x5 (20) 40, 44, 44
Romanian Deadlift: 3x5 (40) 70, 70, 70kg
Some ab stuff: roll outs, toe touches, plank x3

Wednesday Jul 6, 2016 #

Orienteering 37:36 [3] 6.78 km (5:33 / km) +60m 5:19 / km
ahr:151 max:172 (sick) shoes: Asics GT2000

INT street event, Oxgangs.
Still feeling rubbish, but better for getting out. Cruised my way round, no real issues anywhere. Not sure I took the right routes on a 14 and couldn't see the control on 7 even though I knew it was in the wrong place.
This includes to and from the car (about 2mins haha).

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