Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nizkane

In the 7 days ending Jun 1, 2014:

activity	#	time	miles		km		+m
running	6	3:35:00	21.25		34.2
games	1	2:10:00
orienteering	2	2:05:03	8.36		13.45
running/walking	2	1:05:00	5.53	(11:45)	8.9	(7:18)
Total	9	8:55:03	35.14		56.55
[1-5]	8	6:45:03

3:43

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Sunday Jun 1, 2014 #

11 AM

orienteering race 1:05:12 [5] 7.25 km (9:00 / km)
shoes: IROCK

Yeah.. Didn't go well. Let's say that right in the beginning. Started the race with mistakes for the first and second control. After that the biggest will power was gone and I started to take it easy. Then the position was on the rice despite of the mistakes on 5. and 8. controls. The came the 11. control and I was just so lost. First I did run back and forth then after I twisted my ankle and ran to the spiked wire I started to walk. Totalling over 4 mins on that one. Then the rest of the course was almost like walking and I was quite close to give up and go home on that point...

Race totals: about 6-7mins mistakes and over 50 swearwords...

Running 2/5. Orienteering 1/5.

running warm up/down 25:00 [2]
shoes: IROCK

Warm up in the competition center and then to the starting place 3mins before my own start (so one minute "late").

Friday May 30, 2014 #

12 PM

running 28:00 [4] 6.7 km (4:11 / km)
shoes: Adidas adizero adios II

Starting too fast and my stomach were hearting once in a while and it was propably the fourth time when it was herting when I stopped. About half of the distance was fighting against the pain and that did slow me down. Also propably too fast beginning.

C • Juuh... 2

1 PM

running/walking 20:00 [1] 2.3 km (8:42 / km)
shoes: Adidas adizero adios II

Some walking and running in the end of the training.

5 PM

games (football) 2:10:00 [0]
shoes: Adidas Predator

Some football with my friends in Mäntsälä. Long time no see.

10 PM

running/walking 45:00 [1] 6.6 km (6:49 / km)
shoes: Adidas adizero adios II

The same stomach pain during running as morning. So had to walk again the end of the training. Resting and propel eating on tomorrow and then hopefully good running on Sunday.

Thursday May 29, 2014 #

10 AM

running warm up/down 20:00 [2]
shoes: IROCK

orienteering warm up/down 10:00 [3] **
shoes: IROCK

Some example controls (1,2,8) as a warm up before the race.

orienteering race 49:51 [5] 6.2 km (8:02 / km)
shoes: IROCK

Poor performance as an prienteering race, but was there also something good. Running pace was fast and it felt easy. Total 8½ min mistakes (at least). But hopefully Sunday will be better.

Running 5/5. Orienteering 1/5.

I recommend to check out the route gadget from the race and a good example of running pace is from 1.-5. (check as a mass start from 1).
http://routegadget.tulospalvelu.fi/2014/cgi-bin/re...

2 PM

running warm up/down 42:00 [2] 8.0 km (5:15 / km)
shoes: Adidas adizero adios II

Warm down in the Mäntsälä. Continuing the good feeling during running. Didn't mind about the rain.

Monday May 26, 2014 #

10 AM

running 28:00 [3] 6.0 km (4:40 / km)
shoes: Adidas adizero adios II

To Tapanila. Plan was to make the map a bit further, but there was some problems, so we went to run with joni.

11 AM

running 1:12:00 [3] 13.5 km (5:20 / km)
shoes: Adidas adizero adios II

Very easy going. We supposed to run around 6min/km, but it felt so easy so the pace climed a bit in the end. Some parts were around 4.45 and fastest pace was 2.41min/km.

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