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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carl006

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Orienteering5 4:42:24 7.95 12.8 65023 /23c100%
  Yoga3 1:35:00
  Cycling1 1:00:00
  Road Running2 33:30 3.73(8:59) 6.0(5:35) 100
  Total10 7:50:54 11.68 18.8 75023 /23c100%

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Saturday Sep 16, 2017 #

Note
(rest day)

Spent the day walking around and working at a base on a scout camp. Was active but not active in anyway for it to count as an acitivty

Friday Sep 15, 2017 #

Orienteering (Map Work) 20:00 [3]

Thursday Sep 14, 2017 #

5 PM

Road Running 8:04 [3] 1.5 km (5:23 / km) +30m 4:53 / km
ahr:192 max:200 shoes: Salomon SLAB XA Amphib

Run from my house to my grandparents place, needed to do some IT support, so thought running would be better than driving

Road Running 19:36 [3] 3.5 km (5:36 / km) +65m 5:07 / km
ahr:195 max:205 shoes: Salomon SLAB XA Amphib

Run from my grandparents place, into the area of my normal Thursday run. Thought i would change things up this week.

Didn't feels great at the beginning, up the hill. Was struggling to breathe at first (could have been the fumes from the traffic).

Did end up getting into a rythem, but not to the hoped speed, still was a great run and a great view of the sun setting.
6 PM

Road Running (Cool down) 5:50 [3] 1.0 km (5:50 / km) +5m 5:41 / km
ahr:178 max:197 shoes: Salomon SLAB XA Amphib

Nice relaxed run, just to ease the legs out a bit

Yoga (Stretching) 20:00 [3]
shoes: Salomon SLAB XA Amphib

Don't ask how I managed to stretch for 20min, but damn it felt amazing. Did a full stretch out of my legs.

Wednesday Sep 13, 2017 #

5 PM

Cycling (Spinning) 1:00:00 [3]
ahr:129 max:149

HR was weirdly lower than normal for me, have no idea why
6 PM

Yoga (Stretching) 15:00 [3]

Tuesday Sep 12, 2017 #

Orienteering (Virtual O) 30:00 [3]

Monday Sep 11, 2017 #

Orienteering (Map Work) 20:00 [3]

6 PM

Yoga 1:00:00 [3]

Sunday Sep 10, 2017 #

9 AM

Orienteering race (Mogale's Gate - MM) 3:12:24 [3] *** 10.8 km (17:49 / km) +650m 13:42 / km
ahr:177 max:205 spiked:23/23c shoes: Salomon S-LAB Speedcross

Actual distance ran 13.42km - 950m climb

From my thoughts I had a really good navigational run. Struggled a lot on the physical side of things.

Starting off, has a straight up hill to control #1, went a little shower to the first control to be 100% accurate.
The first place where i had a bit of a funny route choice was heading towards control #5, i ended up doing a 180 degree error along the river, but luckily my second option route choice was on that side, it just meant that i had a lot further to run then planned and when coming towards the control i ended up undershooting slightly, a lot of features looked the same in that region. I did attempt to pace the distance, but didn't work well due to the climb and slope that was changing continuously.
From there things were going well route choices were good and accurate, only thing was i was a little confused by the 'new' green and yellow dotted area on the map.
Heading into control #10, i had a really good plan and was executing it as planned, but heading into the control i managed to drop down to lower when leaving the road and had to head back up the hill towards the control.
With control #11, #14 and #15, running was on the slower side, no navigational errors just speed was decreasing due to the heat. but luckily at control #15 there was a water point that made a huge difference along the way.
When going to control #21 planned was working perfectly, just ended up being about 20m higher than the position of the control, but luckily i did realize and saw the control lower down.
Control #22, well lets just say, to go up the hill to run down the other side, it was quite rough on the legs, just when going down my attack point was just to the left of the control so i ended up a little more left when coning down the hill then planned.

More hill training would have mad the world of differences before the event.

Orienteering race (Warm up/Cool down) 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon S-LAB Speedcross

2 PM

Orienteering race (Ice Bath) 10:00 [3]

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