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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  orienteering4 2:47:53 11.7(14:21) 18.83(8:55) 310
  Running5 2:06:57 9.85(12:54) 15.85(8:01) 240
  stretch/yoga3 45:00
  Total9 5:39:50 21.55 34.67 550
  [1-5]5 4:27:30
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

10 AM

Running 14:40 intensity: (2:16 @1) + (3:06 @2) + (2:28 @3) + (6:50 @4) 1.94 km (7:34 / km) +70m 6:25 / km
ahr:144 max:160

warm up to start

orienteering race 1:13:32 intensity: (22 @1) + (7 @2) + (34 @3) + (1:12:29 @4) 7.45 km (9:52 / km) +203m 8:41 / km
ahr:161 max:167

Easter 4 day 3. Felt very physical today and got pushed around by the terrain more than I would have liked. Had a great start and found all controls pretty cleanly but lost quite some time on wobbly, messy routes in the rocky depressiony stuff or losing contact mid leg.
2 PM

Running 49:15 intensity: (15:00 @1) + (12:05 @2) + (15:35 @3) + (6:35 @4) 5.5 km (8:57 / km) +100m 8:13 / km
ahr:116 max:156

Back out into the terrain again to look at some stuff with the girls. Massive drenching thunderstorm after a beautiful sunny morning.
6 PM

stretch/yoga 15:00 [0]

Saturday Apr 15, 2017 #

9 AM

Running 8:21 intensity: (2:30 @1) + (2:00 @2) + (3:43 @3) + (8 @4) 1.32 km (6:20 / km)
ahr:136 max:151

wup

orienteering race 36:26 intensity: (46 @3) + (35:40 @4) 3.63 km (10:02 / km) +71m 9:08 / km
ahr:160 max:166

Middle race in cool karst terrain, lots of big holes! Good visibility but running a bit tough because of rocky ground.
Technically pretty good but did lose contact once for about a minute and a few smaller mistakes. Could be more efficient picking lines around the holes.
Fun!
4 min win, but two splits >30sec behind fastest.
http://www.orienteeringonline.net/SplitTimes.aspx?...

Running 8:51 intensity: (6:28 @1) + (2:15 @2) + (8 @3) 1.35 km (6:35 / km) +16m 6:12 / km
ahr:124 max:141

6 PM

stretch/yoga 15:00 [0]

Friday Apr 14, 2017 #

1 PM

orienteering 39:05 intensity: (3:10 @1) + (4:42 @2) + (14:33 @3) + (16:40 @4) 4.2 km (9:18 / km) +34m 8:56 / km
ahr:147 max:166 shoes: Roc lite #3

Very exciting catching the night train to Slovenia for a week long training camp with the central schweiz junior team!
First a jog around a semi open map with sink holes, bit of shadowing, mostly just enjoying the beautiful day and terrain. Felt really joyous to be orienteering in totally new terrain :)
5 PM

Running 14:00 intensity: (51 @0) + (7:00 @1) + (3:12 @2) + (2:57 @3) 1.82 km (7:41 / km) +1m 7:40 / km
ahr:126 max:148

warm up for sprint, didn't feel fast

orienteering race 18:50 intensity: (8 @2) + (11 @3) + (17:15 @4) + (1:16 @5) 3.54 km (5:19 / km) +2m 5:18 / km
ahr:166 max:172

We are running the 'Easter 4' http://www.easter4.com/

Sprint race in a really cool old seaside town, lots of alleyways and almost always a route choice, often had too look quite wide. Loved the feeling of confidently turning down the right alley in the more complicated bits, reading the map welll. Didn't love how slow I felt on the more running legs, wasn't pushing 100% though (do I even have a 10)% at the moment?).
Dip in the ocean and a huge, cheap icecream after.
4th 2:47 behind the hungarian girl Ildikó who I ran with a bit in the WOC middle last year.

Running 5:21 intensity: (1:21 @1) + (4:00 @2) 0.8 km (6:41 / km)
ahr:127 max:136

6 PM

stretch/yoga 15:00 [0]

Wednesday Apr 12, 2017 #

7 PM

Running 26:29 [0] 3.12 km (8:29 / km) +53m 7:49 / km

collecting controls Etzel Milchsuppe OL

Monday Apr 10, 2017 #

Note
slept:8.0 (sick) (rest day)

Head cold worse again after the weekend and body also not feeling top so I guess I'll take it easy this week before heading to Slovenia at Easter.
C • :( 2

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