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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Aug 4:

activity # timemileskm+m
  Orienteering8 8:33:10 34.68(14:48) 55.82(9:12) 113057 /73c78%
  Running3 25:25 2.56(9:56) 4.12(6:10) 49
  Total8 8:58:35 37.24(14:28) 59.94(8:59) 117957 /73c78%
  [1-5]8 8:56:08

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MoTuWeThFrSaSu

Sunday Aug 4 #

10 AM

Orienteering 1:27:00 intensity: (11 @0) + (54:33 @1) + (20:23 @2) + (11:53 @3) 8.7 km (10:00 / km) +197m 8:59 / km
ahr:137 max:166 shoes: NVII Forest 1

‘Long’ training. Nice and slow for most of it, and at a relaxed pace on the open bits. 1-2 was a long leg with a lot of cliffs perpendicular to where I wanted to go, which was tricky to physically get over and to keep track of which one you were on. In a race I would probably pick a more roundabout trail leg just to be safe. Some of the later and shorter legs were quite good. Really need to just trust my compass and have a strong AP rather than slowing down to check so many things off as I go.
4 PM

Orienteering 37:00 intensity: (16:00 @1) + (14:36 @2) + (6:24 @3) 4.25 km (8:43 / km) +76m 8:00 / km
ahr:133 max:168 shoes: NVII Forest 1

Fun afternoon training at Våler Verde with Anton. Walking to start, then increased the pace over the course. Worked on compass and looking up and this went really well! Crossed this massive marsh and thought I was going under at one point but I didn’t !

Saturday Aug 3 #

10 AM

Running warm up/down 10:00 intensity: (1:29 @1) + (7:51 @2) + (40 @3) 1.54 km (6:30 / km) +32m 5:53 / km
ahr:143 max:156 shoes: NVII Forest 1

Orienteering 1:05:00 intensity: (4:00 @1) + (14:04 @2) + (38:21 @3) + (8:35 @4) 6.95 km (9:22 / km) +135m 8:32 / km
ahr:156 max:176 spiked:17/21c shoes: NVII Forest 1

A few intervals at ~threshold with the gang. First 2 with everyone, then cut off the 3rd one to meet up at the next start. 1 more with the crew and then last one solo. Could only really keep up with the boys for the first 1 or 2 controls but was with Åsne for the rest. Man this terrain is just draining!
Need to work on trusting my compass bearings and looking up for the big things.

Running warm up/down 7:00 intensity: (1:40 @1) + (5:00 @2) + (20 @3) 1.25 km (5:36 / km) +5m 5:30 / km
ahr:142 max:154 shoes: NVII Forest 1

Friday Aug 2 #

12 PM

Orienteering warm up/down 16:00 intensity: (3:05 @1) + (7:51 @2) + (5:04 @3) 2.03 km (7:52 / km) +35m 7:15 / km
ahr:144 max:164 shoes: NVII Forest 1

Warm up with Anton discussing routechoices and the terrain.

Orienteering 57:00 intensity: (2:14 @1) + (18:56 @2) + (34:43 @3) + (1:07 @4) 5.9 km (9:40 / km) +170m 8:27 / km
ahr:153 max:177 spiked:6/8c shoes: NVII Forest 1

A nice easy training today really going slow and understanding this terrain. Really focused on compass and looking up. Things went a lot better than yesterday and only 2 small errors. It was also difficult picking out yellow flags in the terrain and the sunlight.

Thursday Aug 1 #

4 PM

Orienteering warm up/down 25:00 intensity: (12:00 @1) + (7:03 @2) + (5:45 @3) + (12 @4) 2.84 km (8:47 / km) +23m 8:27 / km
ahr:135 max:173 shoes: NVII Forest 1

Orienteering 57:40 intensity: (5 @1) + (4 @2) + (22:08 @3) + (28:37 @4) + (6:46 @5) 5.72 km (10:05 / km) +145m 8:57 / km
ahr:161 max:255 spiked:8/12c shoes: NVII Forest 1

Mock relay training. I’m jet lagged AF and feeling it wowee. Lost the pack so quickly after a dumb moment at 1. Pretty un-motivated after that. 2-3, 5-6, and 9-10 were fine but I need a training with less pressure to get me more comfortable in this terrain.

Running 3:25 intensity: (45 @1) + (2:31 @2) + (9 @3) 0.53 km (6:29 / km)
ahr:143 max:153

Wednesday Jul 31 #

3 PM

Orienteering warm up/down 20:00 intensity: (1:45 @1) + (11:59 @2) + (6:16 @3) 2.19 km (9:07 / km) +40m 8:21 / km
ahr:146 max:167 shoes: NVII Forest 1

Orienteering 58:30 intensity: (3:00 @1) + (15:11 @2) + (34:01 @3) + (6:11 @4) + (7 @5) 5.69 km (10:17 / km) +175m 8:54 / km
ahr:157 max:178 spiked:15/20c shoes: NVII Forest 1

Oof. Mock middle ‘race’ with a couple of other teams. This was pretty rough. Norway is just slightly different terrain than Finland and Sweden so I took a long time for things to click, if at all. I was also feeling off in my stomach all day so that didn’t help. Did not have the motivation to run fast or really the race vibe. A lot to learn.

Running warm up/down 5:00 intensity: (2:58 @1) + (1:01 @2) + (1:01 @3) 0.8 km (6:14 / km) +12m 5:48 / km
ahr:141 max:158 shoes: NVII Forest 1

Tuesday Jul 30 #

12 PM

Orienteering 1:00:00 intensity: (2:16 @0) + (12:08 @1) + (21:26 @2) + (24:10 @3) 7.0 km (8:34 / km) +109m 7:57 / km
ahr:147 max:168 spiked:11/12c shoes: NVII Forest 1

Nice course at Delsjön on the WMOC map from 2015. Really enjoyed the map and terrain and had no issues aside from getting off my bearing on 5. A good confidence booster training! Didn’t push it because we have some hard trainings coming up.

Monday Jul 29 #

3 PM

Orienteering 30:00 intensity: (10:01 @1) + (18:22 @2) + (1:37 @3) 4.55 km (6:36 / km) +25m 6:25 / km
ahr:139 max:158 shoes: NVII Forest 1

Lovely (but terribly exhausted) control pick in Lunsen with Anton ( not on the O-ringen embargo, don’t worry!)

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