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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoShepherd

In the 7 days ending Sep 10:

activity # timemileskm+m
  Orienteering5 4:27:28 19.22(13:55) 30.92(8:39) 630
  Running4 1:57:49 10.78(10:56) 17.35(6:47) 149
  Strength and Conditioning1 1:00:00
  Total6 7:25:17 30.0 48.27 778
  [1-5]5 6:03:20

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MoTuWeThFrSaSu

Sunday Sep 10 #

10 AM

Running 19:28 intensity: (4:47 @0) + (6:24 @1) + (5:48 @2) + (1:52 @3) + (27 @4) + (10 @5) 2.65 km (7:20 / km) +12m 7:10 / km
ahr:125 max:180

Orienteering 56:41 intensity: (18 @0) + (6 @1) + (4:27 @2) + (31:10 @3) + (20:40 @4) 6.41 km (8:51 / km) +188m 7:43 / km
ahr:156 max:170

NM stafett Skolleborg. 3rd leg for HSK 2, with Agnes and Eva on the first two legs. Set off in 5th, 5min down on HSK1 (leading) and just under a minute behind Nydalen (4th) with Anne-Margrethe on last leg. My aim was to focus on having a stable technical performance. The first 5 controls went well and I actually caught Anne-Margrethe around the 3rd control but we had different gaffles so I just kept to my own plan. After that I got caught by a group of 4 girls who had started close together about a minute behind me but I didn't have the energy to hang with them. Unfortunately I overshot the next diagonal downhill leg and my route to the control after that was very slow and I overshot the control there too. After that I didn't have any problems navigationally but I was really exhausted.
3 PM

Orienteering 43:16 [2] 4.05 km (10:41 / km) +11m 10:33 / km

Control collecting

Saturday Sep 9 #

12 PM

Running 27:14 intensity: (4:21 @0) + (14:35 @1) + (6:27 @2) + (1:51 @3) 3.65 km (7:28 / km) +40m 7:05 / km
ahr:125 max:157

Orienteering 39:50 intensity: (22 @0) + (6 @1) + (11 @2) + (4:27 @3) + (33:28 @4) + (1:16 @5) 5.09 km (7:50 / km) +67m 7:21 / km
ahr:163 max:178

NM mellom finale. First start. Full focus on accuracy. Start well and was clean on the first 5 controls and had a good feeling. On the 6th I stopped slightly early losing over a minute. It was good from there until the run-through but I lost about 1:30 on the two controls after the run through. Still much happier with the feeling in part of this race compared with the day before. Finished in joint 18th.

Friday Sep 8 #

2 PM

Running 28:24 intensity: (9:16 @0) + (9:57 @1) + (6:57 @2) + (2:14 @3) 3.92 km (7:15 / km) +31m 6:58 / km
ahr:118 max:152

Orienteering 29:20 intensity: (40 @0) + (5 @1) + (52 @2) + (16:01 @3) + (11:42 @4) 3.59 km (8:10 / km) +57m 7:34 / km
ahr:156 max:168

NM mellom kval, heat 1. Weirdest feeling when I picked up the map and there was a 500m gap in the northlines where the start triangle was, due to so much detail on the map. Even though I did eventually find the northlines, I made a horrible direction error to the 2nd control which really shook me since usually I can and do rely heavily on my compass. Unfortunately instead of slowing down and taking it carefully after that, I ended up losing time on several more controls from not checking my map and compass carefully enough. Was certain when I finished that I wouldn't make the final but somehow I got extremely lucky and scraped in by 2 seconds.

Running 6:39 intensity: (5:55 @1) + (44 @2) 1.12 km (5:58 / km)
ahr:125 max:133

Thursday Sep 7 #

12 PM

Running 22:48 intensity: (1:36 @0) + (4:06 @1) + (10:10 @2) + (4:15 @3) + (1:53 @4) + (48 @5) 3.85 km (5:56 / km) +46m 5:35 / km
ahr:144 max:205

Orienteering 1:38:21 intensity: (37 @0) + (7 @1) + (5:52 @2) + (42:51 @3) + (48:54 @4) 11.79 km (8:21 / km) +308m 7:23 / km
ahr:158 max:174

NM long Guttersrød. Got distracted by a junior girl saying something to me as I was approaching the first control and proceeded to make a parallel error 150m before the control. Went straight on 2 and the first half of leg 4 and was quite happy with my map contact on these. Unfortunately made another parallel error very near the control circle on 4 since I didn't realise the open extended further up. After that it went ok technically but I was really tired by the last loop. Probably 3 days (working) between Euromeeting and NM was not enough time to properly recover.

Running 13:16 [3] 2.17 km (6:07 / km) +19m 5:52 / km

Monday Sep 4 #

Strength and Conditioning 1:00:00 [0]

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