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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  orienteering3 2:02:28 7.92(15:27) 12.75(9:36) 15816 /22c72%
  biking2 1:30:00
  running2 35:00
  strength training1 30:00
  core-strength1 30:00
  Stretching2 20:00
  Total6 5:27:28 7.92 12.75 15816 /22c72%
  [1-5]6 5:07:28
averages - weight:64.5kg

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Sunday Oct 7, 2012 #

orienteering race 44:09 [5] **** 3.64 km (12:08 / km) +73m 11:01 / km
spiked:9/14c shoes: Ice Bug Blue

Lots of small mistakes today - having trouble with bearings. Making bearings and plans out of the controls, but always drifting 30% off bearing as a start and then catching myself. Rather annoying actually, but at least I was in tune with the map because I was not standing around stupid anywhere. But ugh...
Also not as confident today - at two of the controls, I was right next to the control before getting it. Bleck.
On the good side, executed the long tricky leg (6-7) perfectly!

running warm up/down 20:00 [3]
shoes: Ice Bug Blue

Saturday Oct 6, 2012 #

orienteering 37:17 [5] **** 4.7 km (7:56 / km)
spiked:7/8c shoes: Ice Bug Blue

Running 3rd leg of 25manna for SOK Viljan (under name Louisa Carlsson) because I was reserve for IFK. Ran 3c, and it went relatively well. I was not able to move very quickly - feeling totally drained energy wise, but the head was on straight today, which was nice!

Start to 1 had two main route choices, either left through the field or right on the trail. As conditions were muddy and the trail looked more crowded as I was leaving the start, I picked the field. Helped to concentrate running with a few less people to start. Off the field at the hunters stand and around the base of the hill, across the edge of the swamp and into the control.
1-2 again had two likely legs - on the right of the tracks or on the left. Left route was flatter and mainly trail running, right route also had trals, but a more defuse attack into the control. Went left again in order to be able to read head while on the road. Smooth into the control from the trail up the broad reentrant.
2-3 Down the trail a bit, cut the corner - twinged my ankle, so hobbling for a minute, then up across the small marsh up to the boulder, and the left to my control.
3-4 Could take trail almost all the way around to the right, or straight through the woods. Went straight. Started off with a small indistinct trail into a rocky hill, down to a set of boulders and then along the edge of the out of bounds and dropped into the reentrant.
4-5 Probably the main route choice leg, as it was the longest. There were various S-ing trails, and also a straight option. I started straight across the large swamp, across the main trail, between the hillside and green hash swamp to the next trail and to the junction, then on the small trail around the hill, past the junction on the right and to the bend/dot knoll, across to the gravel patch on the next trail, up to the open single control knoll as my attack point. Went a bit to directly south through the green so had to stop and turn left as soon as I hit the defuse hillside, so about 20 meters off.
5-6 Along the hilltop, across the trail, pas the boulder in the reentrant and straight on to my boulder.
6-7 Compass bearing, along the side of the rocky ground.
7-8 Down the hill to across the trail to the other trail and into the final control.

running warm up/down 15:00 [2]
shoes: Ice Bug Blue

Thursday Oct 4, 2012 #

strength training 30:00 [3]

Stretching 10:00 [0]

Wednesday Oct 3, 2012 #

biking 30:00 [3]
weight:64.5kg

Tuesday Oct 2, 2012 #

biking 1:00:00 [3]
shoes: Ice Bug Blue

orienteering 41:02 [3] 4.41 km (9:18 / km) +85m 8:29 / km
shoes: Ice Bug Blue

Monday Oct 1, 2012 #

core-strength 30:00 [3]

Stretching 10:00 [0]

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