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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  orienteering2 3:11:54 12.04 19.37 813
  Running3 2:22:11 11.58(12:17) 18.63(7:38) 817
  stretch/yoga3 40:00
  riding1 30:00
  Strength1 20:00
  runnign drills/plyo1 5:00
  Total7 7:09:05 23.61 38.0 1630
  [1-5]5 5:26:51

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

10 AM

orienteering warm up/down 1:22:57 [4] 8.87 km (9:21 / km) +373m 7:44 / km

2. Nationaler, Wasserfallen. Short, steep long.
Such a beautiful day and I was so happy to be orienteering :)
This weekend was the junior national competitions which was fun to be part of as again as coach. Some had really good runs today which was nice.

Pretty happy with my run today despite making two really dumb mistakes in at 3 and on the way to 4, because some other parts I ran really well and am so much better at dealing with swiss steepness than 5 years ago! There were multiple times when I had to stuff my map and compass inside my top to climb steep slopes..
+es:
Stayed positive the whole way - there have been other times in my orienteering career where I would've said F* this and floundered about but I enjoyed the challenges today.
Nailed the technically tricky controls.
Got ahead of Julia Gross for three controls after she caught me :)
Racing well when caught by a couple of girls
Generally smart and looking ahead with RC.
-es:
Made two very silly concentration errors in the beginning
Lost lots of time on hills, especially shorter steeper hills
Let weakness on hills push around my nav a few times
When running alone not pushing enough, especially towards end.

10th, 14mins and 20% behind Simone
https://www.o-l.ch/cgi-bin/results?type=rang&year=...

http://doma.orienteering.asn.au/show_map.php?user=...

Running 41:51 [0] 4.65 km (9:00 / km) +301m 6:48 / km

After I finished I had to go back to the start to get some things we left there - 300m climb, I was so dead, hungry had had a massive headache..
9 PM

stretch/yoga 10:00 [0]

I am completely exhausted. Knees not very happy..

Friday Aug 18, 2017 #

riding 30:00 [1]

Was going to ride home from work, but there was a very violent thunderstorm! Incredible end of the world looking green sky over Zurichsee and our garden shed has holes in the roof from hail.. So yeah, I bailed on the ride.

Thursday Aug 17, 2017 #

10 AM

Running hills 1:09:53 intensity: (9 @0) + (40:01 @1) + (6:31 @2) + (6:04 @3) + (17:08 @4) 9.78 km (7:09 / km) +355m 6:03 / km
ahr:135 max:168 shoes: Adidas boost blue

Hill ints up Uetliberg again but this time only 4x4 min and longer recoveries (2-2.5mins) because I did it with a friend who hadn't done hill intervals before and needed easing into it :)
I think I pushed the ints themselves a bit harder than last week though.

stretch/yoga 10:00 [0]

Wednesday Aug 16, 2017 #

10 AM

Running 30:27 intensity: (14 @0) + (20:59 @1) + (9:14 @2) 4.2 km (7:15 / km) +161m 6:05 / km
ahr:127 max:140 shoes: Adidas boost blue

Ridiculously ez jog from work, feeling tired and hungry because I forgot to have breakfast. Love the late summer feeling, everything so still.

runnign drills/plyo 5:00 [2]

Tuesday Aug 15, 2017 #

stretch/yoga 20:00 [0]

Monday Aug 14, 2017 #

11 AM

orienteering race 36:39 intensity: (21:39 @4) + (15:00 @5) 4.5 km (8:09 / km) +180m 6:47 / km

Camp relay leg one for the coaches team, mass start with the boys!
Super happy with this run, racing hard, made smart route choices and had the nav mostly in control.
Set off from the mass start at a mad pace and beat all the boys to the first control - I knew I wouldn't be able to keep up for the whole course so had to win something ;) Just tried to keep ups on the way to the second control, lost map contact momentarily. Then got dropped on the hill out of two, then ran the next few alone. In the second half I caught up a few who had dropped time, and had a fun race through the last controls.
So much fun! And such beautiful, technical forest!! Alpine larch is my favorite :)

orienteering race 57:18 intensity: (14:18 @3) + (40:00 @4) + (3:00 @5) 6.0 km (9:33 / km) +260m 7:51 / km

Third leg of the relay. Running alone and was really feeling tired and was technically sloppy.
A bit off in the control circle on 3 controls, 1.5min parallel error on one, and lost map contact and messed one route. Physically tough with a lot of climb, didn't have such a racing feeling. Still fun though.

orienteering 15:00 [2]

control collecting

Strength 20:00 [0]

fussgymnastik

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