Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
orienteering	15	11:00:43	56.47	(11:42)	90.88	(7:16)	1860	248 /	315c	78%
running	29	10:27:21	75.28		121.15		648
XC Ski Skating	8	7:56:11	75.55	(6:18)	121.58	(3:55)	1018
Strength	4	2:28:23
Total	43	31:52:38	207.3		333.61		3526	248 /	315c	78%

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Thursday Feb 28, 2019 #

7 PM

running (treadmill) 23:48 [2] 4.31 km (5:31 / km)
shoes: Adidas Adizero Prime LTD

Strength 45:00 [1]

Wednesday Feb 27, 2019 #

6 PM

XC Ski Skating 38:30 [3] 11.33 km (3:24 / km) +162m 3:10 / km
shoes: Salomon RS Skate

First ski after running a lot in Spain and it felt like I haven't done skiing in years... Plus the trails were ice/slush so really tumbling my way forward.

running 22:53 [2] 4.67 km (4:54 / km)
shoes: Adidas Boston 6 Aktiv

Tuesday Feb 26, 2019 #

7 PM

running 1:01:39 [3] 13.45 km (4:35 / km) +126m 4:23 / km
shoes: Adizero Takumi Sen

Easy evening stroll

Monday Feb 25, 2019 #

7 PM

running warm up/down 18:48 [2] 3.19 km (5:54 / km) +36m 5:35 / km
shoes: Adidas Boston 6 Aktiv

running tempo 32:37 [3] 7.74 km (4:13 / km) +99m 3:58 / km
shoes: Adidas Boston 6 Aktiv

After struggling to find some melt roads during the warm up, I finally found a long long stretch of clear paved road and hit that with a 30min tempo at approx 4:10/k, a bit faster towards the end.

8 PM

running warm up/down 15:15 [2] 3.07 km (4:58 / km) +40m 4:40 / km
shoes: Adidas Boston 6 Aktiv

Sunday Feb 24, 2019 #

7 PM

Note
(rest day)

Didn't sleep that well last night, body felt really exhausted

Saturday Feb 23, 2019 #

11 AM

Note
(rest day)

Travel day, already :( On the bright side we found a timmies next to our hotel and got breakfast there!!

Friday Feb 22, 2019 #

9 AM

running warm up/down 8:32 [2] 1.57 km (5:26 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering 39:51 [3] *** 4.94 km (8:04 / km) +185m 6:48 / km
spiked:22/27c shoes: Adidas Terrex Agravic (blue be

Middle at Almorox Norte

10 AM

running warm up/down 6:02 [2] 1.29 km (4:41 / km)
shoes: Adidas Terrex Agravic (blue be

Thursday Feb 21, 2019 #

10 AM

orienteering 1:00:25 [2] 7.6 km (7:57 / km) +252m 6:49 / km
spiked:21/25c shoes: Adidas Terrex Agravic (blue be

Tricky but yet another amazing rocky area at Peguerinos! "The return of the legendary Peguerinos" written on the map. First 7 controls Emma shadowing me and then alone. Very intensive map reading to see where the flag will be positioned. Didn't help that some of them were hanging up 2meters above the ground :D Still, another super fun training!

2 PM

orienteering 51:15 [3] *** 7.83 km (6:33 / km) +185m 5:51 / km
spiked:12/14c shoes: Adidas Terrex Agravic (blue be

Wednesday Feb 20, 2019 #

10 AM

running warm up/down 8:02 [2] 1.52 km (5:17 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering 1:01:05 [3] *** 7.59 km (8:03 / km) +206m 7:05 / km
spiked:22/28c shoes: Adidas Terrex Agravic (blue be

Technically intense middle at Navalmoral Oeste.
1-4 was pretty easy, mainly just running on open and seeing at least the attack point from far away. 5-11 going much slower to go exactly as I had planned. Going to 8 I failed at that hardly when I stayed too high up on the hillside and realized it when I could see the huge rock(that was the control) way behind me on the right. 12-21 was again a faster area that looked easier on the map but it definitely wasn't any easier... Took me a while to find 12, 13, 17 and 18, just not my jam this time. 22-28 last part being a bit tricky, because on the map attacking the controls looked very clear but in reality it wasn't as easy as I had pictured it.

I feel like I still need to practice the relation between the map, what I imagine seeing in the terrain and what I actually see in the terrain.

C • question 5

11 AM

running warm up/down 12:21 [2] 2.12 km (5:50 / km)
shoes: Adidas Terrex Agravic (blue be

5 PM

orienteering 44:39 [3] *** 6.13 km (7:17 / km) +296m 5:52 / km
spiked:26/30c shoes: Adidas Terrex Agravic (blue be

Faster middle at San Martin Sur. First 10minutes shadowing Emma and the rest alone. Pretty accurate technically and also tried pushing it a bit towards the end. Pretty good views once again!

Tuesday Feb 19, 2019 #

10 AM

running warm up/down 8:21 [2] 1.43 km (5:50 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering 52:47 [4] *** 8.2 km (6:26 / km)
spiked:22/29c shoes: Adidas Terrex Agravic (blue be

One man relay at Burgohondo: very technical once again and a really fast terrain made it hard in the beginning to get into the map. After the first 5 controls I got it going and it turned out to be fun! More of technical detail still needed tho

11 AM

running warm up/down 3:40 [2] 0.69 km (5:19 / km)
shoes: Adidas Terrex Agravic (blue be

2 PM

running warm up/down 5:45 [2] 0.71 km (8:06 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering intervals 36:02 [3] *** 5.11 km (7:03 / km) +218m 5:49 / km
spiked:23/27c shoes: Adidas Terrex Agravic (blue be

Interval circle-o in two groups, Greg, Martin and David with me starting 1min30 behind Emma, Christian, Thomas and Adrian. Idea was to do the first 4 intervals with 100% accuracy. Intervals:
1. 6:08 0.79km
Getting in to the rythm and hitting all 5 controls nicely!
2. 8:45 1.11km
Went out well for the first three but then hit the fourth a bit too high and was lost for a bit there. The green was a bit unclear and guided me to the left. I traced a bit back and then hit the control. Rest of it was good
3. 8:07 1.23km
This one was a bit faster and I think thats why going to the second one I went too far down, just by the control. Saw the trail down so turned back up and punch. The last 3 were good even if they were a bit in the green which made it harder to navigate.
4. 5:40 0.62km
Short but very technical and very green as well. Was still able to go fast and navigate well.
5. 8:04 1.36km
Last interval at race pace(which was not much faster than earlier). Only 24 had me badly. exited the trail a bit too early so I ended up too low.. There was a bunch of us looking for it and finally found it, thanks Martin! Crushed it at the end !!

Monday Feb 18, 2019 #

9 AM

orienteering 31:19 [2] 4.99 km (6:17 / km)
spiked:15/16c shoes: Adidas Terrex Agravic (blue be

Middle training at Hoyo de Pinares, same forest as the middle race. This time the orienteering went well though! I kept it at an easy pace and no mistakes. I had a good flow from the start and it felt like things were just clicking every step of the way. This is how all the trainings should feel like.
At the finish there was a very big cliff valley that looked dope. Shot a "close to death" video with Martin there lol

3 PM

running warm up/down 11:02 [2] 1.8 km (6:08 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering 18:43 [2] 1.94 km (9:39 / km)
spiked:8/9c shoes: Adidas Terrex Agravic (blue be

A very short technical orienteering at the south part of San Martin Norte long training. Very green and rocky made it more like a maze-o(some throwback to Hungary) so it was really slow moving but very effective. Stopped at one of the controls to admire the view :)

running warm up/down 8:40 [2] 1.62 km (5:21 / km)
shoes: Adidas Terrex Agravic (blue be

7 PM

running warm up/down 9:47 [2] 1.78 km (5:30 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering 31:35 [4] *** 5.55 km (5:41 / km) +121m 5:08 / km
spiked:13/15c shoes: Adidas Terrex Agravic (blue be

8 PM

running warm up/down 8:03 [2] 1.53 km (5:16 / km)
shoes: Adidas Terrex Agravic (blue be

Sunday Feb 17, 2019 #

9 AM

running warm up/down 11:25 [2] 2.1 km (5:26 / km)
shoes: Adidas Terrex Agravic (blue be

10 AM

orienteering race 1:41:00 [4] 12.43 km (8:08 / km) +155m 7:39 / km
spiked:12/26c shoes: Adidas Terrex Agravic (blue be

Long: Not my race today. Views were amazing but had to focus on not get torn by thorns. Really bad race for me orienteering wise but at least it was fun out there!

Map: http://3drerun.worldofo.com/2d/?server=em.club.tra...

5 PM

running warm up/down 6:45 [2] 1.22 km (5:32 / km)
shoes: Adidas Terrex Agravic (blue be

orienteering (map walk) 49:00 [1] 3.09 km (15:51 / km)
spiked:13/15c shoes: Adidas Terrex Agravic (blue be

Nice map walk with Emma at Navalmoral southwest map. Lovely views, can't stop admiring those..

running warm up/down 7:00 [2] 1.23 km (5:41 / km)
shoes: Adidas Terrex Agravic (blue be

Saturday Feb 16, 2019 #

9 AM

running warm up/down 11:03 [2] 2.1 km (5:16 / km)
shoes: Adidas Terrex Agravic (blue be

10 AM

orienteering race 37:55 [5] 7.44 km (5:06 / km) +161m 4:36 / km
spiked:15/26c shoes: Adidas Terrex Agravic (blue be

Middle race: Super fast terrain which led to over speed and stupid mistakes. Plus first race of the year so map touch still a bit lost. Fun but not pro.

GPS: http://3drerun.worldofo.com/2d/?server=em.club.tra...

3 PM

running warm up/down 15:40 [2] 2.95 km (5:19 / km)
shoes: Adidas Adizero Prime LTD

running warm up/down (drills) 10:00 [2]
shoes: Adidas Adizero Prime LTD

4 PM

orienteering race 19:59 [5] 5.06 km (3:57 / km) +81m 3:39 / km
spiked:18/21c shoes: Adidas Adizero Prime LTD

Sprint: Fast, technical, a lot of narrow alleys and spanish sun warming up: AMAZING.

Map: http://3drerun.worldofo.com/2d/?server=em.club.tra...

running warm up/down 6:21 [2] 1.18 km (5:23 / km)
shoes: Adidas Adizero Prime LTD

Friday Feb 15, 2019 #

6 PM

orienteering 25:08 [2] 2.98 km (8:26 / km)
spiked:6/7c shoes: Adidas Terrex Agravic (blue be

Model event after travelling all day.
But finally in SPAIN!!

Thursday Feb 14, 2019 #

6 PM

Strength 45:00 [1]

Kind of kept it on the safe side and took it easy so I'm ready for Spain.

Tuesday Feb 12, 2019 #

6 PM

Note
(sick)

Still feeling a bit sick so just making sure I'm ready for Spain

Monday Feb 11, 2019 #

6 PM

Note
(sick) (rest day)

Was feeling a bit sick when I woke up this morning so decided to take a rest day here so I can be ready for spain.

(Anybody else anxious about applying to uni??)

Sunday Feb 10, 2019 #

10 AM

running long 1:47:13 [2] 20.08 km (5:20 / km) +187m 5:06 / km
shoes: Adidas Terrex Agravic (blue be

Long one in Espoo with Eikka and Luukas. Weather was the best Finland has to offer at this time of the year but it was still fun!

Saturday Feb 9, 2019 #

9 AM

running warm up/down 15:25 [2] 3.11 km (4:57 / km)
shoes: Adidas Adizero Prime LTD

10 AM

running intervals 27:20 [4] 7.03 km (3:53 / km)
shoes: Adidas Adizero Prime LTD

Plan: 3x2000m 200/200 38-39/45-46, 3min rest

Actual:
1. 2000m 200/200 35-36/42-43
3min rest(300m easy jog)
2. 2000m 200/200 39-40/46-47
3min rest(300m easy jog)
3. 2000m 200/200 38-39/45-46

Super fun interval training with Olli, Eikka and 2xAapo! More of these from now on

running warm up/down 20:15 [2] 3.26 km (6:13 / km)
shoes: Adidas Adizero Prime LTD

5 PM

XC Ski Skating 53:18 [2] 14.08 km (3:47 / km) +194m 3:32 / km
shoes: Salomon RS Skate

Friday Feb 8, 2019 #

6 PM

XC Ski Skating 1:29:02 [2] 22.32 km (3:59 / km) +280m 3:45 / km
shoes: Salomon RS Skate

7 PM

running 10:44 [2] 2.15 km (5:00 / km)
shoes: Adidas Terrex Agravic 355 grey

Thursday Feb 7, 2019 #

10 AM

XC Ski Skating 1:09:23 [1] 15.02 km (4:37 / km) +137m 4:25 / km
shoes: Salomon RS Skate

Wednesday Feb 6, 2019 #

7 PM

running warm up/down 10:40 [2] 2.17 km (4:55 / km) +18m 4:43 / km
shoes: Adidas Terrex Agravic 355 grey

Strength (Core & Lift) 33:23 [2]

10min Core, 25min lift

8 PM

running 29:51 [3] 6.09 km (4:54 / km) +57m 4:41 / km
shoes: Adidas Terrex Agravic 355 grey

Faster run after gym to shake out a bit. Saturday time to go harder for the first time in a while...

Tuesday Feb 5, 2019 #

7 PM

running 41:55 [4] 8.04 km (5:13 / km) +85m 4:57 / km
shoes: Adidas Terrex Agravic 355 grey

There are no roads without snow so I decided to go deeper on snowy trails. Harder pushing, not very fast but very effective training!

Side note: could it please stop snowing already?? 70cm of snow forecasted in the next 4 days :D

Monday Feb 4, 2019 #

7 PM

XC Ski Skating 1:18:09 [3] 23.39 km (3:20 / km) +245m 3:10 / km
shoes: Salomon RS Skate

Today pushing harder and focusing on good technique. Uphills really pushing hard, downhills and flatts long kicks and powerful poling. Its amazing how much easier and faster you can go when you do the proper technique with someone who skis professionally!

8 PM

running warm up/down 10:06 [2] 2.06 km (4:54 / km)
shoes: Adidas Terrex Agravic 355 grey

Cool down with some short sprints

Sunday Feb 3, 2019 #

1 PM

XC Ski Skating 26:47 [2] 5.21 km (5:08 / km)
shoes: Salomon RS Skate

Was planning on doing a easy long 2h ski but... After the first loop had to stop to wax the skis a bit

2 PM

XC Ski Skating 41:02 [2] 10.21 km (4:01 / km)
shoes: Salomon RS Skate

And still didn't really slide well and it started raining as well. I tried for two loops but called it quits and went home to do some core.

C • skiing in the rain... 6

Strength (Core) 25:00 [3]
shoes: Adidas Boston 6 Aktiv

Saturday Feb 2, 2019 #

2 PM

XC Ski Skating 1:20:00 [2] 20.02 km (4:00 / km)
shoes: Salomon RS Skate

running 20:23 [2] 3.89 km (5:14 / km)
shoes: Adidas Terrex Agravic 355 grey

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