Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Dec 8, 2019:

activity

time

miles

orienteering

3:52:27

24.25

(9:35)

39.03

(5:57)

686

107 /

127c

84%

running

2:52:13

21.88

(7:52)

35.22

(4:53)

162

Strength

30:00

Total

7:14:40

46.14

74.25

848

107 /

127c

84%

averages - sleep:7.8

2:06

0:00

» now

Sunday Dec 8, 2019 #

10 AM

running warm up/down 19:29 [2] 3.27 km (5:57 / km) +51m 5:32 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering race (relay) 40:25 [5] *** 7.95 km (5:05 / km) +161m 4:37 / km
spiked:10/11c shoes: Adidas Terrex Agravic 355 grey

Mass start relay training: Full speed from the start, and at 2 I already found myself alone, I must have had a shorter forking. 3 and 4 easily with Ali joining me. The long leg to 5 split us up and even if I thought that going around on the road was the best choice it clearly wasn't since I was about 20sec behind the group at the control. At this point Olli had already taken off so there was no way to catch him. So I caught up with the group of 5 and stayed with them until 8 where I tried to make a move. Kinda worked because I got myself a bit of a gap. Next controls were fine but soon I found myself going straight and the others going around so I lost some time and ended up 4th after a tough fight from last control. roughly 3min behind Olli.

Map with gps's:
http://3drerun.worldofo.com/?id=-635544&type=i...

11 AM

running warm up/down 13:35 [2] 2.21 km (6:09 / km) +36m 5:41 / km
shoes: Adidas Terrex Agravic 355 grey

Saturday Dec 7, 2019 #

10 AM

orienteering (sprint) 42:23 [2] *** 8.21 km (5:10 / km) +51m 5:00 / km
spiked:41/48c shoes: Adidas Adizero Adios 4

Memory sprint: 4 different courses from technically easiest to hardest. Idea was to only read the map at a control(originally: only read map when you can see the control), memorize the leg there and then not look at the map during the leg. First two courses were pretty easy flow since you could almost see the control point from the previous one. 3rd and 4th were clearly harder since not only did you not see where you were going but there was also a lot of different route choices to take. What also made it difficult was the fact that most of the control points were behind something so even if I was very close I just couldn't remember the actual control point anymore.

I think I should do more of something like this to get my sprint performance flow in races to a good level. Something we agreed on with the guys after the training was that even for the harder legs you would have only needed an extra 2nd glance at the map(like at 2/3 of the leg) to get all the way to the controls. So I think LESS TIME ON MAP READING is something I wanna achieve before next summer.

5 PM

orienteering (Night) 1:24:34 [2] *** 8.27 km (10:14 / km) +237m 8:57 / km
spiked:3/8c shoes: Adidas Terrex Agravic 355 grey

Night-O, corridor + normal: For otherwise such a good weekend, this was definitely a huge low point... A lot to work on with night skills or maybe not run night at all? IF you want to amuse yourself, go check the gps from the following link:

http://3drerun.worldofo.com/?id=-635296&type=i...

Friday Dec 6, 2019 #

9 AM

running warm up/down 13:19 [2] 2.65 km (5:02 / km) +12m 4:55 / km
shoes: Adidas Adizero Adios 4

10 AM

orienteering race (sprint) 13:02 [4] *** 3.15 km (4:08 / km) +15m 4:02 / km
spiked:12/13c shoes: Adidas Adizero Adios 4

Knock-out Qualification: easy shake out to get ready for the afternoon's finals

running warm up/down 5:49 [2] 1.2 km (4:51 / km)
shoes: Adidas Adizero Adios 4

12 PM

orienteering race (sprint) 7:32 [5] *** 2.12 km (3:33 / km) +27m 3:20 / km
spiked:15/16c shoes: Adidas Adizero Takumi Zen 5

Knock-out sprint, Semifinal: Good start and going into 2 I was leading already. I think I had chosen the best of the three options and I could tell that nobody else had the same as me. So I hit it hard and ended up way in the lead(50m gap to the next ones). But just a few controls after the forking I misread a turn and lost the lead... Anyways, I had enough to push at the end and get to the Final.

orienteering race (sprint) 8:02 [5] *** 2.27 km (3:32 / km) +32m 3:18 / km
spiked:12/14c shoes: Adidas Adizero Takumi Zen 5

Knock-out, Final: Got drifted to the back of the group at the start but jumped in the lead after 2nd control. 4th was a long leg just before the forking. Luukas and I took a different route than the others and ours was better so I got in the lead before the forking. Again, chose the shortest and fastest option but this time so did Olli. Leaving 4th I misread the map again and Olli managed to get past me. Since we had the best of the three options we were way ahead of the others after the forkings. Tried to get past Olli at every possible corner but he took the best route choice every time and I just couldn't be any faster. Victory was so close but at least I had a good day and finished just behind Olli and clearly way ahead of the others.

C • Pizza! 4

running warm up/down 4:21 [2] 0.77 km (5:39 / km)
shoes: Adidas Adizero Takumi Zen 5

Thursday Dec 5, 2019 #

5 PM

running warm up/down 14:36 [2] 3.14 km (4:39 / km) +33m 4:25 / km

6 PM

orienteering (Night) 36:29 [4] *** 7.06 km (5:10 / km) +163m 4:38 / km
spiked:14/17c shoes: Adidas Terrex Agravic 355 grey

First training of my club's training camp from home. Fast terrain and a lot of fast guys out there. Somehow I got away from the pack early on with just one other guy and we kept the lead until the end. Such a good way to start this weekend!

running warm up/down 15:41 [2] 2.63 km (5:58 / km) +30m 5:38 / km

Wednesday Dec 4, 2019 #

6 PM

Note
(rest day)

Been really busy with work lately that I really needed a rest today, yet again.

Very excited for the weekend and my club's training camp here in Helsinki!

Tuesday Dec 3, 2019 #

12 PM

running (treadmill) 17:02 [2] 3.72 km (4:35 / km)
slept:8.0 shoes: Adidas Adizero Adios 4

1 PM

running intervals (treadmill) 26:21 [4] 6.78 km (3:53 / km)
shoes: Adidas Adizero Adios 4

2x2000m + 6x200m

running warm up/down (treadmill) 12:00 [2] 2.4 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Monday Dec 2, 2019 #

12 PM

running warm up/down (treadmill) 15:00 [2] 3.25 km (4:37 / km)
slept:7.5 shoes: Adidas Adizero Adios 4

Strength (Core) 15:00 [1]
shoes: Adidas Adizero Adios 4

Strength (Lift) 15:00 [1]
shoes: Adidas Adizero Adios 4

1 PM

running warm up/down (treadmill) 15:00 [2] 3.2 km (4:41 / km)
shoes: Adidas Adizero Adios 4

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