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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Mar 1, 2017:

activity # timemileskm+m
  orienteering6 5:18:06 28.33(11:14) 45.59(6:59) 971
  Running5 1:23:46 6.83(12:16) 10.98(7:38) 74
  Total6 6:41:52 35.15(11:26) 56.58(7:06) 1045
  [1-5]6 6:40:15
averages - sleep:7.9

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ThFrSaSuMoTuWe

Wednesday Mar 1, 2017 #

Note
slept:6.0 (rest day)

Tuesday Feb 28, 2017 #

12 PM

Running 4:38 intensity: (2:00 @1) + (2:01 @2) + (37 @3) 0.73 km (6:20 / km) +4m 6:10 / km
ahr:132 max:143 slept:8.5

orienteering 1:22:29 intensity: (10 @2) + (1:51 @3) + (1:19:21 @4) + (1:07 @5) 12.6 km (6:33 / km) +244m 5:58 / km
ahr:160 max:170

Last day of POM, chasing start long distance.
Started with Aislinn about half a min behind me and had fun pushing together until just after the first long leg, then she got away (different route to 7) and after #8 I was totally done, making mistakes on 8, 9, 10, 12 and then struggling round the butterfly loops. Legs were totally shot..
POM was so great though :)

Monday Feb 27, 2017 #

12 PM

Running 14:47 intensity: (5 @0) + (10:36 @1) + (2:26 @2) + (1:00 @3) + (40 @4) 2.4 km (6:10 / km) +10m 6:02 / km
ahr:126 max:154 slept:9.0

orienteering race 41:41 intensity: (10 @1) + (7 @2) + (24 @3) + (33:50 @4) + (7:10 @5) 6.1 km (6:50 / km) +153m 6:04 / km
ahr:165 max:173

POM day 3 Middle.
This terrain was amazing, rocky and partially open but with scrubby undergrowth which felt EXACTLY like Australia, so surreal!
My legs were very sore and tired today, but it was more my head which let me down. For the most part I was running really well, pretty aggressive and accurate but I made three silly mistakes (pushed myself a bit beyond my control)
- navigated perfectly to #3 instead of #2 (2min)
- veered 90 degrees off down a slope into #6 and searched (1 min)
- ran to 11 before 10 (getting too racy and distracted by people i saw ahead)
but I suppose I am happy with the good race feeling in parts, and probably one of my lowest time gaps to Simone!

6:45 behind Simone (34:54) 19th/90

http://ranking.orienteering.org/ResultsView?event=...
C • races 2

Running 8:52 [1] 1.05 km (8:26 / km) +14m 7:55 / km
ahr:123 max:131

legs SOO dead.
In the last km of the race I really started feeling it.
Long chasing start tomorrow will be interesting...

Sunday Feb 26, 2017 #

11 AM

orienteering 1:33:04 intensity: (14 @1) + (15 @2) + (7:26 @3) + (1:25:04 @4) + (5 @5) 13.06 km (7:08 / km) +306m 6:23 / km
ahr:158 max:170 slept:8.0

POM day 2, long.
Pretty happy today technically, pretty much clean apart from a poor exit from 10. Towards the end it was quite hilly and I was really tired and missed a few smarter micro route choices to avoid climb.
Obviously I need to train much better for my physical to catch up to my technical!

21:30 behind Eva Jurenikova (28%) 34th/65

http://pom.pt/archive/2017/Day2LongResults.html

Running 14:39 intensity: (9:39 @1) + (5:00 @2) 1.01 km (14:28 / km) +12m 13:39 / km
ahr:122 max:132

5 min warm up
10min v slow warm down. Legs killing towards the end of the race - esp quads/itb.

STILL got a sore throat and a bit of a cough.

Saturday Feb 25, 2017 #

Event: POM 2017
 
1 PM

Running 13:11 intensity: (24 @0) + (6:38 @1) + (3:10 @2) + (2:32 @3) + (27 @4) 1.89 km (6:58 / km) +3m 6:54 / km
ahr:129 max:153

orienteering race 41:27 intensity: (10 @2) + (7 @3) + (19:50 @4) + (21:20 @5) 5.52 km (7:31 / km) +143m 6:39 / km
ahr:169 max:178

POM day 1 middle distance.
Pretty happy with this run, even though I did lose some time I had a really good feeling for most of it, better than I was expecting as I think it was my first O race in 6 months!
Lost about 1min in the circle at one control, and then about 1.5mins at a tricky control in green where I wasn't careful enough.
Physically only really started feeling held back towards the end where it was hillier, sooo slow in the last few uphill controls...

7:45 behind Nadiya Volynska (24%), 19th/90

http://pom.pt/archive/2017/Day1MiddleResults.html

Running 7:01 intensity: (6 @0) + (2:24 @1) + (3:59 @2) + (32 @3) 0.9 km (7:49 / km) +3m 7:42 / km
ahr:132 max:142

7 PM

Running 11:00 intensity: (5:00 @2) + (5:00 @3) + (1:00 @4) 1.7 km (6:28 / km) +20m 6:07 / km
ahr:116 max:149

orienteering 14:13 intensity: (13 @1) + (5 @2) + (11 @3) + (12:26 @4) + (1:18 @5) 2.73 km (5:13 / km) +57m 4:43 / km
ahr:162 max:171

POM Night sprint.
Awesome atmosphere, so much fun running around the old streets in the dark (actually quite dark with a pretty low head torch..). Was happy with my run as I felt like I could read ahead well enough and didn't look at the map much. It was a pretty simple course though, except a few controls in a very dark garden at the end. My speed was way off though. (Winner 11:30
, Aislinn 12:43)
http://pom.pt/archive/2017/Day1SprintResults.html

Running 9:38 intensity: (1:00 @0) + (4:38 @1) + (4:00 @2) 1.3 km (7:25 / km) +8m 7:11 / km
ahr:123 max:136

Friday Feb 24, 2017 #

4 PM

orienteering 45:12 intensity: (2 @0) + (14:23 @1) + (12:37 @2) + (16:05 @3) + (2:05 @4) 5.59 km (8:06 / km) +68m 7:38 / km
ahr:136 max:158

POM model event pottering about. Felt extremely rusty technically, had trouble understanding the map whilst running..
Felt so much like Australia parking in a dry paddock and running around open country with rock clusters, gum trees and even some flowering wattle!

Still coughing a bit.

Thursday Feb 23, 2017 #

Note

Off to Portugal for POM, to enjoy the beautiful rock terrain, warm weather, fun with friends and navigate clean :)

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