Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jun 9, 2018:

activity	#	time	miles		km		+m
Forest Orienteering	5	3:22:44	19.73	(10:16)	31.76	(6:23)	234
Running	8	2:16:10	14.5	(9:23)	23.34	(5:50)	53
Total	8	5:38:54	34.24	(9:54)	55.1	(6:09)	287

1:33

0:00

» now

Saturday Jun 9, 2018 #

12 PM

Running warm up/down 34:50 [1] 5.1 km (6:50 / km) +44m 6:33 / km

Forest Orienteering race (Bocsa) 32:41 [4] **** 5.6 km (5:50 / km) +140m 5:11 / km

Finnish trials. Made 2 mistakes. One on the long leg to 8 where I lost contact, because I was being sloppy, and the rough open looked alot like the yellow clearing. Next one was to 9 Where I should have just been more confident and went into the control faster. Lost about 2min, then 1min.

Finns are really fast... need to run faster.

GPS tracking
http://www.tulospalvelu.fi/gps/20180609BocsaMiddle...

C • Need to run faster? 2

Friday Jun 8, 2018 #

Running 8:58 [1] 1.4 km (6:24 / km)
(rest day)

Thursday Jun 7, 2018 #

10 AM

Running warm up/down 10:00 [1] 0.7 km (14:17 / km)

Forest Orienteering 50:00 [2] 6.5 km (7:42 / km)

Taking it really easy in the long terrain. At the end I actually started reading the map actively not passively. Hard to focus in the heat. :P

Wednesday Jun 6, 2018 #

10 AM

Running warm up/down 10:10 [1] 1.7 km (5:59 / km)

Forest Orienteering (Bodoglar) 39:50 [2] *** 5.98 km (6:40 / km)

Easy training, running slow..

5 PM

Running warm up/down 18:31 [2] 2.56 km (7:14 / km)

Forest Orienteering intervals (Bodoglar) 25:13 *** 6.68 km (3:46 / km) +64m 3:36 / km

Relay intervals:

1.69 km | 6:52.8 min | 4:05 min/km | 13 m (1)
0.31 km | 3:06.8 min | 10:09 min/km | 0 m
1.92 km | 9:03.2 min | 4:44 min/km | 13 m (2)
0.34 km | 3:46.7 min | 10:59 min/km | 0 m
2.42 km | 12:25 min | 5:08 min/km | 38 m (3)

Took the first one very fast, was second done the interval (from 8). Was a bit tired on the second one, and lost contact after I came out of a green section, even though i was right on the line and just needed to keep running straight. Last one everyone decided to take slower, because of the Finnish selection races on the weekend, so I just stuck with the first two guys.

Tuesday Jun 5, 2018 #

2 PM

Running warm up/down 6:41 [1] 1.43 km (4:40 / km)

Running intervals (Keskemet) 37:26 8.55 km (4:23 / km) +9m 4:21 / km

1km intervals w/ 1.5 min rest

3:57 | 1.01
4:00 | 1.02
3:40 | 0.97
4:01 | 1.07
3:40 | 1.01
4:04 | 1.01
3:37 | 0.98

Felt decentish. Wasn't on a track or anything so times varied a bit. Hovering from 3:40-4:00 min/km; would be nice to be at 3:40 consistently before JWOC. Will need to fit at least 3 intervals in each of the coming weeks.

Monday Jun 4, 2018 #

Running 4:34 [1] 0.9 km (5:04 / km)
(rest day)

Sunday Jun 3, 2018 #

10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Forest Orienteering (Bodoglar) 55:00 [3] *** 7.0 km (7:51 / km) +30m 7:42 / km

Forgot my watch so eyeballing distance and time. Relay training with the French team, who ripped it from the beginning. I kept up with them for most of the first half, but then I i got tired right at the end, and messed up the last control losing them.

Dissapointed I took the second half alot slower. My knee also hurt a bit.

« Earlier | Later »