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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tompa

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering7 7:41:15 28.15 45.3
  Orienteering Night2 2:15:00 4.66 7.5
  Running6 1:32:00 8.64(10:39) 13.9(6:37)
  Total10 11:28:15 41.45 66.7

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Salomon Spikecross 3 (2017)

Orienteering race 52:25 [5] 6.7 km (7:49 / km)
shoes: Salomon Spikecross 3 (2017)

Plegia, men elite, middle.
Main focus today: preform a good o-race. Got the first two controls well and found the flow. Did the orienteering well but lost a lot of time in the uphills.
5 PM

Orienteering 55:00 [3] 8.1 km (6:47 / km)
shoes: Salomon Spikecross 3 (2017)

Guardamar, La marina.
Feel-good-training in the sand dunes. Worked with attackpoints and visualisation. Missmatched the lines and took a few controls on the wrong order. I seem to have a bit of a problem when the course cross itself many times, not the first time ive done this mistake.
10 PM

Orienteering Night 1:20:00 [2] 7.5 km (10:40 / km)
shoes: Salomon Spikecross 3 (2017)

Guardamar, north.
A rematch against the spanish night. Very easy, in order to control the terrain. Used some of the controls on the 70-control course. Lots of sharp angles and new directions. Excellent training, worked ok and I was enjoying it. Stayed out half an hour longer than planned. First time in a long time it felt like i could handle night-o.

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Salomon Spikecross 3 (2017)

Saturday Feb 17 #

9 AM

Running warm up/down 15:00 [1] 2.1 km (7:09 / km)
shoes: Salomon Speedcross 4 (blue)

Orienteering race 2:17:20 [5] 16.8 km (8:10 / km)
shoes: Salomon Speedcross 4 (blue)

Plegia, Men elite class, long.
Arrived to the arena to the sound of Freddie Mercury singing "Under pressaure"; what can possible go wrong? Oh well, I could obviously hide a water station under my compass resulting in going in totaly wrong bearing from another water station. Shame I had this error, cutted off the top of my motivation. Became passive for a while but got motivated by a good back to follow on the looong left route choice to no7. Pushed myself to my physical max, resulting in crawling uphill towards the end. Todays goal was to handle the physical challenge and finnish the course. Wich I finally did.
5 PM

Orienteering 1:02:00 [2] 7.3 km (8:30 / km)
shoes: Salomon Spikecross 3 (2017)

Guardamar, north.
Easy run, the N-course, was going for total control. Re-ran a few legs I wasnt happy with.

Friday Feb 16 #

11 AM

Running warm up/down 17:30 [1] 2.2 km (7:57 / km)
shoes: Salomon Spikecross 3 (2017)

Orienteering 35:30 [4] 6.4 km (5:33 / km)
shoes: Salomon Spikecross 3 (2017)

Guardamar, La Marina
SI-event, went very well, focusing on attackpoints and visualising the control point. 13/16 attackpoints planned and used. 14/16 control points visualised.
5 PM

Orienteering 59:00 [2]
shoes: Salomon Spikecross 3 (2017)

Guardamar, south.
Trying to look up and read the terrain. Session went ok, the bushy area close to the beach slowed me down.

Thursday Feb 15 #

3 PM

Orienteering 1:00:00 [3]
shoes: Salomon Spikecross 3 (2017)

Guardamar north, Spain
Sand dunes, started a bit rusty and missed nr1 and nr2. Handled the terrain better from nr3 and preformed well untill a tape was missing and I lost the my flow. Good training; gave me reminder to keep koncentration top. And I need to be better to have a goal with my trainings. "Nice to be out running" isnt good enough.

Running warm up/down 7:30 [1] 1.1 km (6:49 / km)
shoes: Salomon Spikecross 3 (2017)

10 PM

Orienteering Night 55:00 [2]
shoes: Salomon Spikecross 3 (2017)

Guardamar.
Bad performance. Couldnt handle this terrain by night.

Monday Feb 12 #

10 AM

Running 27:00 [1] 4.8 km (5:37 / km)
shoes: Salomon Spikecross 3 (2017)

Easy. Björkhagen.

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