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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Feb 9:

activity # timemileskm+m
  cycling3 3:28:01 415
  orienteering3 3:03:59 17.88(10:17) 28.78(6:24) 1142
  Running4 1:50:44 14.06(7:52) 22.63(4:54) 191
  strength1 32:54
  Total7 8:55:38 31.95 51.41 1748

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Sunday Feb 9 #

8 AM

cycling 1:30:38 [2] +415m

40.4km, 415m climb

First combined training. 90' biking and after that a normal running session. Nice training, only the weather was really shit (windy and rainy)

Running 48:09 [2] 10.13 km (4:45 / km) +98m 4:32 / km
shoes: Hoka Clifton 5

Saturday Feb 8 #

9 AM

orienteering 1:02:20 [5] 10.54 km (5:55 / km) +432m 4:54 / km
shoes: Inov Trailroc 255

High speed from the beginning to the end. Did a good job today and was able to follow Kinneberg, Bakkman and Högstrand until the last forked control where I was too tired and they ran away from me. But I'm really happy to be able to run with the fastest guys at least for 45 min and still having the control.

Running warm up/down 11:51 [1] 2.01 km (5:55 / km) +15m 5:42 / km
shoes: Inov Trailroc 255

Friday Feb 7 #

12 PM

cycling (Spinning) 45:04 [1]

regenerative
After that 30min mobility and stretching

Thursday Feb 6 #

6 PM

orienteering race (Nattcup 7) 46:29 [5] 7.49 km (6:12 / km) +312m 5:08 / km
shoes: Inov Trailroc 255

Fast terrain, a lot of paths (more than on the map) and many mistakes (many good guys did a lot of mistakes today). Today it needed a lot of compass work and full concentration until the end to avoid at least the big mistakes. Not really satisfied, but at least the result was good. To run half of the course not alone was definitely a help.
https://eventor.orientering.se/Events/ResultList?e...

Running warm up/down 2:18 [1] 0.43 km (5:21 / km) +1m 5:17 / km
shoes: Inov Trailroc 255

Because we came quite late to the competition I had nearly no time for warm-up, but after the race it was so cold and I didn't feel like cooling down. Not perfect, I know

Wednesday Feb 5 #

6 PM

Running 48:26 [2] 10.07 km (4:49 / km) +77m 4:38 / km
shoes: Hoka Clifton 5

Tuesday Feb 4 #

5 PM

strength 32:54 [2]

cycling (Spnning) 1:12:19 intensity: (36:19 @1) + (36:00 @4)

12x 3'/1'

Monday Feb 3 #

6 PM

orienteering (LEDX Night week #1) 1:15:10 [3] 10.75 km (6:59 / km) +398m 5:54 / km
shoes: Inov Trailroc 255

After more than one week finally some orienteering again. Easy massstart with a lot of forked controls but no flags. Control 11 and 18 were really strange, but now I know why. I was definitely not selfconfident enough at this part and were following the other runners. However, good training

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