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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 7 days ending Feb 2, 2020:

activity # timemileskm+m
  Orienteering3 3:05:18 16.6(11:10) 26.71(6:56) 387
  Cycling2 1:06:14 14.62(4:32) 23.53(2:49) 78
  Strength1 20:00
  Total5 4:31:32 31.22 50.24 466

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Sunday Feb 2, 2020 #

Strength 20:00 [3]

The 10 press ups are getting slightly easier now, as is the 1-minute plank.
Tobi had nicked my phone so I couldn't put on to the usual Natalie Imbruglia, but I managed to listen to it in my head reasonably well instead.

Saturday Feb 1, 2020 #

10 AM

Orienteering race 35:13 [5] 3.0 km (11:44 / km) +200m 8:48 / km

Stockholm Indoor Cup, Day 1.

Mentally not really ready for this today so took me some time to get into the map, and way too long to figure out the “really hard leg” (8 minutes when really it should have been 4-5.) The rest was better, but I doubt I’ll be 14th again like last year.

Still an amazing race though. This year’s extras included controls in a sauna and on a piano, both the attic (bizarrely full of pot plants) and the basement service corridor (full of pipes), external fire escape stairs, some cross country skiing projected at full volume onto a wall, and the Benny Hill music as you ran down a narrow corridor.

Edit: 33rd place of about 220. About what I deserved this time around.

Orienteering 55:07 [3] 6.76 km (8:09 / km) +77m 7:43 / km
ahr:150 max:173

Bless the good people of Sweden, who provide a Långpass (forest training O) in addition to the Indoor-O.

It’s all pretty relaxed, with no timing and only tapes in the forest. In contrast to the previous two years, this time the forest was really nice and runnable so it was pure joy especially when the sun came out.

Ran with Anthony and we took turns leading. The nav was a bit shaky but got better eventually. Either way, brilliant fun.

Wednesday Jan 29, 2020 #

12 PM

Orienteering 1:04:47 [3] 11.39 km (5:41 / km) +110m 5:25 / km
ahr:149 max:173

Hawley and Hornley Military League, Brown, 9.9 / 180

I’m back! Almost the perfect run (20’ circumnavigating a thicket excluded) and tough, but doable, running despite the efforts of yesterday.

Lovely to be out in the sunshine and map, course and controls were all bang on. What fun!

Tuesday Jan 28, 2020 #

7 AM

Cycling 30:53 [3] 11.87 km (2:36 / km) +32m 2:34 / km
ahr:109 max:143

Woke up tired so took it easyish. Lots of (bike and car) traffic in the second half giving me a good excuse to slow down a bit, although I was lucky with the lights this time.
6 PM

Cycling 9:21 [3] 3.13 km (2:59 / km) +2m 2:59 / km
ahr:112 max:133


Orienteering 30:11 [3] 5.56 km (5:26 / km)
ahr:135 max:177

Barnes Night-O

Decent race except for one 30’ banana and a couple of 10’ wobbles meant 4th place and some nice scalps.

Love Barnes at night, it’s always tricky even after 10+ visits. Speed seemed better than it felt (which was hard work.) Also wrong choice of footwear (trainers) given that the first half was a mudfest.

Cycling 26:00 [3] 8.54 km (3:03 / km) +44m 2:58 / km
ahr:132 max:166

Even tireder going back from the orienteering. Headwind didn’t help.

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