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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running7 3:46:42 28.81(7:52) 46.37(4:53) 347
  orienteering5 1:36:56 14.55(6:40) 23.42(4:08) 88
  cycling1 57:03
  strength1 20:09
  Total8 6:40:50 43.37 69.79 435

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Sunday Oct 11 #

Note

My calfes are already for a few days not that good, but after yesterday, they felt super bad today. And after the relay I was not even able to run cool down. That was definitely too much sprint in the last days. I will need a few days rest before I can start training again.
1 PM

Running warm up/down 23:09 [1] 4.0 km (5:47 / km)
shoes: Inov X-Talon 230

orienteering race (SM Sprintstafett) 15:08 [5] 4.21 km (3:36 / km) +1m 3:35 / km
shoes: Inov X-Talon 230

Really good race from my side, but just until the second last control ...
From the second last control to the finish I lost together with 4 other guys 20 seconds which was really unnecessary. I was super tired and was not really reading the map. When I was coming into the school area at control 20, I saw the guys in front of me running the same way out, so I decided to do the same and didn't check the other routes. While running away from the control I saw a crossed area and thought I am not allowed to run this route and lost maybe 5 seconds. At the same time 4 guys passed me and I started following them until the finish, what was not my best decision.
The speed was generally good, but I didn't have the patience at the end when I got tired. Good lesson! But the rest of my team was really good and we manged to finish in 9th place.

Saturday Oct 10 #

9 AM

Running warm up/down 16:23 [1] 3.57 km (4:35 / km)
shoes: Saucony Ride Iso 2

orienteering race (SM Sprint Kval) 15:17 [5] 4.18 km (3:39 / km)
shoes: Inov X-Talon 230

Sadly, I missed the A-Final by 13 seconds. Very easy sprint, still I did 20 seconds mistakes and was too slow. I mean, it would have been possible to come into the A-Finale with a perfect run, but I would say that the running speed was not good enough. Still not disappointed about my performance. I have to get faster until the next year.

Running warm up/down 13:13 [1] 2.28 km (5:48 / km)
shoes: Inov X-Talon 230

3 PM

Running warm up/down 12:07 [1] 2.65 km (4:34 / km)
shoes: Saucony Ride Iso 2

orienteering race (SM Sprint B-Final) 12:22 [5] 3.5 km (3:32 / km)
shoes: Saucony Ride Iso 2

Sadly, the B-Finale was nearly the same as the qualification and therefore super boring. I tried to push really hard directly from the beginning because I saw that it will not difficult. This run was definitely better than the qualification, but I still lost a few seconds in the end.

Running warm up/down 7:08 [1] 1.31 km (5:27 / km)
shoes: Saucony Ride Iso 2

Friday Oct 9 #

9 AM

Running (BBA) 45:15 [1] 10.06 km (4:30 / km) +73m 4:21 / km
shoes: Asics Gel Persue 6

Thursday Oct 8 #

Note
(rest day)

Wednesday Oct 7 #

4 PM

Running warm up/down 23:40 [1] 4.99 km (4:45 / km) +56m 4:30 / km
shoes: Saucony Ride Iso 2

orienteering 21:19 [4] 4.51 km (4:43 / km) +56m 4:27 / km
shoes: Saucony Ride Iso 2

Really crazy sprint! Probably you should look at the map without the track, because the GPS is super bad. Is was really technical and difficult to run fast but a good training and a lot of fun.

Running warm up/down 25:43 [1] 5.1 km (5:03 / km) +34m 4:53 / km
shoes: Saucony Ride Iso 2

Tuesday Oct 6 #

11 AM

cycling warm up/down 27:27 [2]

10.3km and 50m climb

orienteering 32:50 intensity: (10:40 @1) + (22:10 @5) 7.01 km (4:41 / km) +30m 4:35 / km
shoes: Saucony Ride Iso 2

Really nice sprint. Missed the best rout to the finish and had a few problems in the beginning, but the rest was quite good.


Got a little bit tired on the second loop, but was still a lot of fun. Nearly satisfied with the orienteering and the routechoices.

cycling warm up/down 29:36 [2]

10.2km and 50m climb
5 PM

Running warm up/down 5:38 [1] 1.05 km (5:23 / km) +36m 4:35 / km
shoes: Asics Gel Persue 6

strength 20:09 [3]

Running warm up/down 8:50 [1] 1.78 km (4:58 / km)
shoes: Asics Gel Persue 6

Monday Oct 5 #

11 AM

Running 45:36 intensity: (28:00 @1) + (17:36 @4) 9.59 km (4:45 / km) +148m 4:25 / km
shoes: Saucony Ride Iso 2

Because I was w sick last week and coudn't run Chalmers KM, I did it today. Crazy terrain, crazy course and crazy GPS. But a really good training

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