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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: taramelhuish

In the 7 days ending Apr 21:

activity # timemileskm+m
  Run9 6:12:36 37.76(9:52) 60.77(6:08)
  Orienteering4 4:13:48 13.76(18:26) 22.15(11:27)
  Strength2 2:20:00
  Total12 12:46:24 51.52 82.92
  [1-5]12 12:13:48

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Saturday Apr 21 #

2 PM

Run warm up/down 20:00 [1] 1.9 km (10:32 / km)

Run race 2:17 [5] 0.39 km (5:51 / km)

Monolith relay with team Halden SK, basically a relay around a 12.5k loop which goes past the place where a giant piece of granite was taken to make a famous statue in oslo. Legs ranged from 250m to about 2.2k based on how steep they were etc (10 people total). I had the most brutal climb leg, which started with around 100m downhill then 300m of an intense uphill (lucky I have been up red hill a lot). Went as hard as I could and think I did a pretty good job - ridiculous amounts of lactic when I finished though, took probs 10mins before the burning feeling stopped :// Quite a fun event though and was very scenic next to the water on my side of the course!!

Run 30:00 [3] 5.05 km (5:56 / km)

The walk/jog back to where my stuff was, then ran the rest of the course down to the finish with Tore and Sigurd - very scenic and some nice parts where the track was just bare rock, will definitely have to get out here again for a long run sometime
4 PM

Run 1:04:13 [3] 12.0 km (5:21 / km)

After walking home, dropping my stuff off and refuelling, went out for an easy hour(ish) run to pretend that I did a proper long run this week. Went up to Hoias and back on the lyslope. Started off feeling like my legs were tired from earlier, but quickly got into it and actually ended up feeling quite good! Unfortunately about the tie when I got to hoias, I was getting this pain in the tendony thing behind my left knee...but being at the furthest point away from home and feeling good otherwise and it being a glorious day, I ran back anyway - it was a bit sore but didn't seem too bad, though was very painful when I stopped running :((( Still a very nice run, one of the ones where I remember that I like running, though would have been nicer if I could enjoy the way back a bit more because there was more downhill ;)

Friday Apr 20 #

Run (easy) 40:00 [3] 7.23 km (5:32 / km)

Decided I needed an easy day so just ran down town to put some controls out for the school and that was enough

Thursday Apr 19 #

9 AM

Run 48:30 [3] 8.2 km (5:55 / km)

Ran up to the top of the fortress, up a steeper zigzag path than last time which was good for getting me to do a hard climb. looked like they were setting up for some sort of concert or festival so I was met with some pesky construction fences in the way of the path I wanted to go down, so ended up doing a big loop all the way down the road then another quite steep climb back up to the path I wanted. Foggy so I didn't get much of a view from the top but it was a nice morning out and so good to just run and not have to think much! Sore hammies from strength/sprint yesterday though :/ The climb up to the fortress also made the hill from town to home feel quite easy which was nice ;)
6 PM

Orienteering 37:21 [2] 3.0 km (12:27 / km)

Club night training at Hoias, so pretty much just pick a map and run. Had been feeling tired and sore all day so just picked the shortest thing I had, and quickly realised it was a particularly easy course as well, most likely for kids or something but oh well. Hamstrings were still hurting (thought the morning would ease them up but nope) so essentially just walked/ jogged the whole thing with no problems because it was quite easy. So a bit of a waste but at least I went into the forest. Some really really nice terrain though so keen to have a go at a real training when I'm feeling better.

Wednesday Apr 18 #

10 AM

Strength 1:20:00 [3]

Again just a bit of a long boring one doing heaps of exercises which I would normally do with weights
7 PM

Run warm up/down 24:00 [1] 2.65 km (9:03 / km)

Orienteering race 17:18 [4] 3.0 km (5:46 / km)

Sprint event in Fredrikstad - not the most inspiring sprint ive ever done, just through some streets including a few up and downs a big hill, which wasn't too easy when it was gravelly. Went pretty alright, started well, just a bit of a hesitation trying to work out the very confusing mapping of the passage to 7. Also took the slower route on the long leg because I didn't realise you were allowed to run along the footpath of the out of bounds road. Finished ok from there, I guess I was just not quite as fast as I could have been - didn't feel dead enough at the end to have really pushed but it was nice to do another sprint at least!
Didn't use my watch so distance is a total ball park, course was 2.1 but defs ran much further

Run warm up/down 10:00 [1] 1.6 km (6:15 / km)

Tuesday Apr 17 #

9 AM

Run (easy) 30:00 [3] 5.2 km (5:46 / km)

Easy morning jog
6 PM

Orienteering 1:02:33 [3] 6.24 km (10:01 / km)

Club had a tiomila test race sort of thing which was fun. On Kjolasjon which was a much much nicer area than the weekend, though with lots more vague/ marshy areas which was a challenge. Did a lot better than the weekend though too which was nice, started of super unsure if I would hit the first one but it all worked out, I was just quite slow. A lot of it was pretty good after that, apart from getting majory ahead of myself on 3, so being very confused about where I was about half way, and also not being sure where I was when crossing over the same section on a different line to 7. Other than that I was quite happy and had lots of fun running this course, even started to pick up a good pace in bits - as shown by my sub 12min/k pace ;)

Monday Apr 16 #

3 PM

Run warm up/down 27:00 [2] 4.06 km (6:39 / km)

Extended warm up because I got lost on the way to the park

Run intervals 30:00 [5] 5.7 km (5:16 / km)

Lone intervals back in the same park. Did 2x5mins (2mins) then 5x2mins (1min). Was surprised again to do 3:50s on that same up and down loop and to be able to stay consistent with all the reps. Struggled to feel fast in the 2mins but did a consistent 0.5 - 051 ks for them all. Was feeling sick after each rep, but actually had to take an extra minute rest after the 3rd 2min. Overall pretty happy with the effort by myself, especially pushing through the sick feeling at the end - but I guess that's what I get for leaving it till the afternoon to do this, always feels better in the morning!

Run warm up/down 19:00 [1] 2.47 km (7:42 / km)

bleh. struggled home feeling crap in the stomach
5 PM

Run warm up/down 11:53 [2] 1.91 km (6:13 / km)

to strength with Hanna and Viktor

Strength 1:00:00 [3]

Club strength which was fun again! though still had the post intervals sick feeling so struggled with the early stuff that involved a lot of jumping/hopping/running/dancing didn't try as hard on them, was feeling better by the end though

Run warm up/down 12:24 [1] 1.91 km (6:30 / km)

run home

Sunday Apr 15 #

8 AM

Run warm up/down 3:19 [1] 0.5 km (6:38 / km)

Orienteering 1:44:00 [3] 7.1 km (14:39 / km)

Again pre-running the 21E course. Somehow kind of managed to do worse than yesterday without making a 15min mistake. Felt like I pretty much always knew where I was but was just hopelessly slow getting through the terrain and so unconfident whenever there was lots of contours. A few green bits really slowed me down - I felt like I wasn't getting anywhere while everyone else seemed to just glide through it. And once I went through a slow patch it was very difficult to try and get any sort of pace up again. But I guess at least overall it was some good nav practice I just need to learn to orienteer faster here!

Orienteering 32:36 [0] 2.81 km (11:36 / km)

Control collecting - though only got given two controls because there were 4 left when it came to designating some to Jo and myself. So we got ours then jogged over to help Fredrick pull down the tapped routes

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