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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Jul 21:

activity # timemileskm+m
  Biking3 3:55:18 61.29(3:50) 98.64(2:23)
  Orienteering2 3:05:59 10.21(18:13) 16.43(11:19) 92
  Running2 27:37 0.97(28:24) 1.57(17:39) 14
  Strength1 25:00
  Yoga1 20:15
  Stretching2 12:00
  Core1 12:00
  Rolling 1 6:00
  Physio1 4:00
  Total8 8:48:09 72.48 116.64 106
  [1-5]6 7:14:17

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Sunday Jul 21 #

8 AM

Running warm up/down 12:29 intensity: (6:40 @0) + (4:48 @1) + (1:01 @2) 0.45 km (27:52 / km) +3m 26:58 / km
ahr:111 max:137 shoes: VJ bold (larger)

Running warm up/down 4:42 intensity: (22 @1) + (1:12 @2) + (3:08 @3) 0.72 km (6:30 / km) +11m 6:02 / km
ahr:151 max:163 shoes: VJ bold (larger)

Orienteering (ofest long ) 2:17:30 intensity: (1:07 @1) + (32:29 @2) + (1:07:22 @3) + (36:11 @4) + (21 @5) 11.58 km (11:52 / km) +65m 11:33 / km
ahr:160 max:195 shoes: VJ bold (larger)

Oof. This went poorly. 1-2-3 were all messy due to bad bearings, took a gel on the way to 3 because I was already tired. 4 and 5 were good as some men caught up with me and we were running together, then we were all super confused on 6 and they lost me on 7 because I was ahead but then went straight from the junction instead of continuing along the trail and was pretty slow. 8 was a disaster, started feeling pretty faint and didn't notice the almost 90° turn I made on the trail instead of taking a bearing from the junctionn (climbing over fallen tree at the junction probably didn't help) had to sit down because of how shaky I was feeling. After running south ~200m on the trail, realized my mistake a d took a random bearing not knowing where I was on the trail and somehow still ended up at the right reentrant but then fell down and sat for a sec while I retied my shoes, felt slightly better. Was a couple spurs to the nw of the correct one at the control itself but corrected relatively quickly. Slow route to 9, also moving slowly at that point, somehow got off the spur going to 10 and ended up at an unexpected part of the ravine, 11 was ok, hit both the earth bank circles on the way to 12 and had not idea which side I'd left the second one from (some extra hill around there also I was completely out of it) exit angle on 12 was really bad so I bushwhacker through a long stretch of green instead of a small amount of white. Went to my bag and got a gel which was obviously needed at that point. Still managed to butcher 14, overshot and hit the trail on the other side and then couldn't figure out where along the trail I was at that point. Was feeling pretty upset but tried to get it together for 15 which went about as well as the rest of the course til that point (had to sit down after climbing the reentrant, then hit the fully at 15 really wierd and was generally confused for a bit before going back along it and finding the control). 16 was good! Then too early on 17 but figured it out, bearing/understanding the map quite bad on 18, 19 was ok but only because I saw Alexander C leaving the control , too much bushwalking on 20 and then FINALLY finished. Overall felt exhausted physically/mentally and nav suffered accordingly , potentially due to lack of proper hydration/electrolytes or just because I was tired. Bearings were super sloppy.

Saturday Jul 20 #

11 AM

Running warm up/down 10:26 intensity: (1:26 @0) + (6:06 @1) + (2:54 @2) 0.39 km (26:29 / km)
ahr:121 max:149 shoes: VJ bold (larger)

Orienteering (ofest middle) 48:29 intensity: (2:24 @2) + (11:40 @3) + (31:04 @4) + (3:21 @5) 4.85 km (9:59 / km) +27m 9:43 / km
ahr:174 max:194 shoes: VJ bold (larger)

Pretty happy with this race. Hot out, so I decided to focus on clean nav and not on pushing the speed. Some quiestionable route choices (through the stream to 1 and 2 when there were trails that would have been much better) and some problems (wrong set of knolls on 3, found 9 unexpectedly before 8 due too bad route choice plus bad exit angle, went in 1 reentrant too early on 13) but given the heat, how tired I was and my limited orienteering, still pretty happy with this one.
Also my RG is probably wrong on 7- 1st turn should be before the control not at the control and 2nd then should be the control.

Wednesday Jul 17 #

5 PM

Biking (spin bike ) 1:19:28 intensity: (7:21 @0) + (26:39 @1) + (8:12 @2) + (32:04 @3) + (5:12 @4) 35.04 km (2:16 / km)
ahr:140 max:172

warmup/8x5min/cooldown
as a running workout, this was supposed to have the 5 mins be at hr 185-195 but I can't get it nearly that high on a spin bike so instead I aimed for rpms > 85 at exercize level 8
6 PM

Core 12:00 [1]

situps/twisted crunches/bikes/leg raises/rowers
leg lifts/crunches/plank/twisties/split leg lifts

Stretching 4:00 [0]

Strength 25:00 [1]

Lat pulldown 3 x 10 (60)
3 x (15 overhead press seated (15), 12 punches seated (9), 15 wrist raises palms up (9))[last rep 15 punches instead of 12]
3 x 15 tricep dips

Tuesday Jul 16 #

Physio 4:00 [0]

Rolling 6:00 [0]

Stretching 8:00 [0]

3 PM

Biking 1:06:20 intensity: (7:02 @0) + (32:52 @1) + (11:32 @2) + (6:12 @3) + (8:42 @4) 25.02 km (2:39 / km)
ahr:133 max:184

modified a run workout for spin bike so I don't hurt my ankle
warmup/ 2x [ (4 x 10s at workout level 15), (3 x 1:35 at workout level 100]/ cooldown with rests being workout level 4 until hr drops below 120

Monday Jul 15 #

1 PM

Biking (spin bike) 1:29:30 intensity: (29:08 @0) + (59:50 @1) + (32 @2) 38.58 km (2:19 / km)
ahr:111 max:130

9 PM

Yoga 20:15 [0]

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