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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CarlEdmo

In the 7 days ending May 4, 2013:

activity # timemileskm+m
  Orienteering3 2:42:40 14.29(11:23) 23.0(7:04) 56517 /42c40%
  Running1 1:30:00 4.97(18:06) 8.0(11:15)
  Core Stability2 1:20:00
  Total6 5:32:40 19.26 31.0 56517 /42c40%
averages - sleep:7.5

» now

Saturday May 4, 2013 #

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)
slept:9.0 shoes: Jalas O Shoes

Good Warm Up but stopped to stretch half way through as it started to piss it down lol kept as dry and warm as possible for as long as possible.
12 PM

Orienteering (British Long) 1:23:36 [3] *** 14.0 km (5:58 / km) +400m 5:14 / km
22c shoes: Jalas O Shoes

Not great not bad but overall dissapointed as i could have got a medal this year :(

Started of and lost contact with my map on the way to one got to the road and had to completely start my race again as i was not in the zone at all. (+ 1 Min 30 Secs).

Then I was in the zone and was doing okay considering i am unfit and not suited for longs anymore, made a small error on 6 (+30 Secs). And another small error on 7 (20 Secs). And another on 8 (+1 Min).

After that terrible bit of orienteering i decided to use 8 as if i was at the start of a race and yet again start a fresh.

Then ran very well up untill the butterfly were i kept making tiny errors totalling up to around (+1 Min).

As i left the Butterfly loop to 19 i took a bad route choice and fell down a crag and lost (+1 Min) and then finished strong.

To be honest i did better than i expected myself to do but was still scrappy with my silly little errors every now and then i should have been a time of around 78 mins meaning i would have had third with ease. If i was a fit as i was a year ago then i could of done around 72 mins.

Friday May 3, 2013 #


Traveling to British today not hoping for great things this weekend as i am no longer specailising in Long Distance, am more looking forward to the Relay.

Thursday May 2, 2013 #

6 PM

Running 1:30:00 [4] 8.0 km (11:15 / km)
slept:7.0 shoes: Saucony Sprint Shoes

Good Session arrived and did four gentle laps as a warm up 1 Mile (1.6km) = 8 mins, then did some walk through streching and then dynamic drills 30 mins, then went on to do some dynamic footwork stuff over hurdle and ladders etc 20 mins. Then started the session and did 5 lots of 800m with 200m rest (100m walk next 100m jog, then straight back into a 800m):

1st 800m - 2:50 - 3.32 min/km
2nd 800m - 2:48 - 3.30 min/km
3rd 800m - 2:38 - 3.17 min/km
4th 800m - 2:38 - 3.17 min/km
5th 800m - 2:35 - 3.14 min/km

Then strechs to warm down 10 mins.

Not bad but i can detinately feel that i have a lot more to give than this and with more sessions like this think i can achieve much better times.

Wednesday May 1, 2013 #

5 PM

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km) +15m 6:21 / km
slept:7.0 shoes: Jalas O Shoes

Ran around the feild were we parked and then to start with a couple of Dynamic Stretches.

Orienteering (Battle Axe) 39:04 [4] *** 5.5 km (7:06 / km) +150m 6:15 / km
spiked:17/20c shoes: Jalas O Shoes

Felt like a bag of shite running round never really felt fit at all but managed it. Got them all with twenty mins to spare so can't complain i also made some minor mistakes on three controls, probably only costing me around 2 mins so can not complain.
10 PM

Core Stability 20:00 [1]

Just a bit before bed.

Monday Apr 29, 2013 #

Core Stability 1:00:00 [1]

Normal Session.

Sunday Apr 28, 2013 #

slept:9.0 (rest day)

Awesome night lovely meal, great day at Alton Towers walked on almost all the rides longest queue was 5 mins for Rita. Did a lot of walking though can deffo feel it in my legs after driving home. Great Weekend.

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