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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering4 4:14:54 15.97(15:58) 25.69(9:55) 69538 /50c76%
  Cycling1 59:58 4.78(4.8/h) 7.69(7.7/h) 66
  Strength1 20:42
  Running3 19:10 1.96(9:48) 3.15(6:05) 66
  Total6 5:54:44 22.7 36.53 82738 /50c76%
  [1-5]6 4:33:18

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Running warm up/down 2:40 intensity: (4 @0) + (35 @1) + (27 @2) + (1:25 @3) + (9 @4) 0.49 km (5:27 / km) +30m 4:11 / km
ahr:141 max:160 shoes: NVII Forest 1

Orienteering 59:29 intensity: (3:32 @0) + (4:58 @1) + (9:08 @2) + (15:25 @3) + (10:29 @4) + (15:57 @5) **** 6.08 km (9:47 / km) +135m 8:49 / km
ahr:153 max:191 spiked:8/15c shoes: NVII Forest 1

Had some good legs with real smooth nav but also some choppy ones. Not so easy when the visibility is lowered like on this map. Big oof on 18 when I was at the control site but I was looking for the flag on the boulder but it was 3m away under the cliff -_-

Map

Running warm up/down 1:20 intensity: (3 @4) + (1:17 @5) 0.22 km (6:09 / km)
ahr:178 max:182 shoes: NVII Forest 1

Saturday Aug 10 #

Note
(rest day)

Playing Minecraft all day with Jan, he died several times

Friday Aug 9 #

12 PM

Running warm up/down 8:43 intensity: (3 @0) + (1:19 @1) + (4:39 @2) + (2:17 @3) + (25 @4) 1.21 km (7:12 / km) +26m 6:29 / km
ahr:139 max:163 shoes: VJ Irock 2

Orienteering 52:44 intensity: (1:15 @1) + (7:22 @2) + (6:21 @3) + (14:06 @4) + (23:40 @5) **** 5.45 km (9:41 / km) +203m 8:10 / km
ahr:164 max:188 spiked:9/12c shoes: VJ Irock 2

O-tervals with Jan, made some oopsydoodles, nothing too major just loosing focus and then contact because of it.

Map

Thursday Aug 8 #

12 PM

Orienteering intervals 57:29 intensity: (1:09 @0) + (5:18 @1) + (8:31 @2) + (8:39 @3) + (14:28 @4) + (19:24 @5) *** 6.09 km (9:26 / km) +147m 8:25 / km
ahr:157 max:186 spiked:15/10c shoes: NVII Forest 1

Walked the first interval again to get into the map. Then picked up the pace over the next couple intervals. A little choppy on the sidehilling interval but the last one was SO GOOD! Felt so in the zone and I was going full speed, felt like that scene in the Matrix.

Map

Running warm up/down 6:27 intensity: (5:50 @4) + (37 @5) 1.23 km (5:15 / km) +10m 5:03 / km
ahr:169 max:177 shoes: NVII Forest 1

Wednesday Aug 7 #

11 AM

Orienteering 1:25:12 intensity: (11:47 @0) + (19:30 @1) + (15:01 @2) + (9:27 @3) + (25:02 @4) + (4:25 @5) **** 8.08 km (10:33 / km) +209m 9:20 / km
ahr:140 max:182 spiked:6/13c shoes: NVII Forest 1

Very fun first map in Norway! Walked the first 6 controls just to get a feel for everything then started jogging and eventually was able to run it while still navigating pretty solid. Some notes; really easy to follow compass bearings, knolls don't really make sense, marshes are very squishy.

Map

Tuesday Aug 6 #

6 PM

Strength (Core) 20:42 intensity: (20:16 @0) + (26 @1)
ahr:87 max:117

With Emma and Anton

Monday Aug 5 #

12 PM

Cycling 59:58 intensity: (44:35 @0) + (11:50 @1) + (3:33 @2) 7.69 km (7.7 kph) +66m
ahr:102 max:141

Touristing around Oslo with mommy

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