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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jun 25, 2019:

activity # timemileskm+m
  Forest Orienteering5 6:27:18 26.02(14:53) 41.88(9:15) 1296
  Running2 43:46 7.99(5:29) 12.86(3:24) 300
  Total5 7:11:04 34.01(12:40) 54.74(7:52) 1596

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Tuesday Jun 25, 2019 #

1 PM

Running warm up/down 8:46 [2] 8.46 km (1:02 / km) +188m 56 / km

Warming up. Then cooling down. Also did 8x 30s sprints at the end on the road.

Forest Orienteering (Isenbaktjern) 53:30 [3] **** 6.0 km (8:55 / km) +271m 7:16 / km

2x Mini Middle

1 (2.81km) - 7:06min/km -> perfect want to run WOC like this

2 (3.18km) - 10:12min/km -> mistakes in the little loop. Need to watch direction better and look for more obvious features coming out of controls

Monday Jun 24, 2019 #

Forest Orienteering 1:18:33 [3] 9.46 km (8:18 / km) +353m 7:00 / km

Warm up and cool down included.

Control picking: 6.53km in 57:02min 8:44min/km

Not happy with the pace. Felt pretty tired, hopefully will feel better tomorrow after a really good sleep. Hills and lifting legs through blueberries was killing me. I understand why Magne Daehli an Kasper Fosser don't run sub 5min/km in this...

To 3 ran right over the hill, didn't really realize it was a hill it was so shallow and frawn with a 5m contour. I don't think kartapullatin would have picked it up like that, maybe a form line.

Bad direction starting to 4 and was still getting used to knolls, some are very vague. Relocated and came back, after that I was much more aware of all the other features.

To 7 was really close but it was such an indistinct feature, and I couldn't identify much in front of me, so I veered off to the left before seeing the reentrant and coming back.

Some of the cliffs are really big, the "passable" ones are like 3-4m tall sometimes, and the impassible ones are like 10-15m. Definitely no jumping. Sometimes they are also not on the map if they are 1-2m or not vertical enough..
7 PM

Running 35:00 [1] 4.4 km (7:57 / km) +112m 7:03 / km

Jogging to start and back to house.

Forest Orienteering 1:03:00 [3] 6.9 km (9:08 / km) +231m 7:49 / km

Line-O that was meh in terms of my performance. Not much to read in some places on the line.

Did the start, and one of the accelerations loops. Felt completely out of energy every time I went up a hill, and noticed that I was at 7km on the next one so I figured I'll just bail because I didn't want to clock 25km or more in one day.

Need to get alot of sleep tonight I feel really tired, legs feel good just need like 10 hrs of sleep.

Had 7min or rest between loops that I subracted out.
Paces for loops were: 7:57 and 8:23. Going to try and do shorter stuff n the next few days and pick up the pace as much as possible.

Sunday Jun 23, 2019 #

Forest Orienteering 2:14:00 [1] 9.18 km (14:36 / km) +337m 12:20 / km

So nice course and terrain, but because i didn't have my right shoes I couldn't really run cuz i couldn't see where I was putting my feet through the blueberries, then once it got dark I had to completely walk. Glad i finished...

Left leg hurt inside a bit in certain movements, not sure if just from flying... or what?

Saturday Jun 22, 2019 #

(rest day)


Friday Jun 21, 2019 #

Forest Orienteering (Cowboy Trail) 58:15 [3] *** 10.34 km (5:38 / km) +104m 5:22 / km

Pretty good training. Grass is a bit taller so couldn't go so fast because i couldn't see the ground. One mistake due to bad direction but no compass for the whole thing so I think its ok.

Psyched for Norway! We'll see how if my training paid off the past year in a week at Norsk-O Festivalen!!!!

Thursday Jun 20, 2019 #

(rest day)

Survived finals.... back to running last 2 weeks before JWOC !!!!!

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