Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Mar 9, 2020:

activity

time

miles

running

5:07:02

40.23

(7:38)

64.74

(4:45)

389

orienteering

4:18:01

26.47

(9:45)

42.6

(6:03)

870

99 /

110c

90%

Total

9:25:03

66.7

(8:28)

107.34

(5:16)

1259

99 /

110c

90%

2:24

0:00

» now

Monday Mar 9, 2020 #

6 PM

running 33:02 [1] 6.47 km (5:06 / km)
shoes: Adidas Adizero Adios 4

Slow recovery, a bit tired from the weekend, mostly mentally.

+ some map study on old maps from next weekend's races in Italy. Sadly tho, it is looking like I have to cancel the trip and even more sad is that I won't get my money back:(

C • WTF? 2

Sunday Mar 8, 2020 #

10 AM

running warm up/down 8:47 [3] 1.63 km (5:23 / km)
shoes: Adidas Terrex Agravic Flow

orienteering intervals (Relay) 44:36 [5] *** 7.96 km (5:36 / km) +150m 5:07 / km
spiked:12/13c shoes: Adidas Terrex Agravic Flow

HS home camp, relay training: Course split into two intervals. First one was good but just outside top6 so I had to start in the second group for the second interval. Went together with Jani for a bit. On the long leg to 13th I saw that Jani wanted to continue on a trail for longer so I took my chance and went straight. Would have been at the control before him and others but I don't know what I did, found myself far away from the control and it took me a while to understand where I was. Then I just jogged until the finish.... Really sucks

http://3drerun.worldofo.com/?id=-16768655&type...

Saturday Mar 7, 2020 #

10 AM

orienteering (sprint) 48:53 [3] *** 9.81 km (4:59 / km) +129m 4:41 / km
spiked:34/36c shoes: Adidas Adizero Adios 4

Memory sprint at Pasila. 4 courses from easy to hard. Idea was to only read the map when you can see the control(in close proximity)

6 PM

orienteering (Night) 1:33:52 [2] *** 10.74 km (8:44 / km) +367m 7:28 / km
spiked:14/15c shoes: Adidas Terrex Agravic Flow

Pair night-o with Ville. One had the even numbered controls and the other had odds and leading in turns

http://3drerun.worldofo.com/?id=-16768571&type...

Friday Mar 6, 2020 #

10 AM

running 1:14:12 [2] 16.41 km (4:31 / km) +120m 4:22 / km
shoes: Adidas Adizero Adios 4

Nice city tour with Einar and Olli in the lovely sunshine!

6 PM

running warm up/down 21:07 [2] 4.22 km (5:00 / km) +24m 4:52 / km
shoes: Adidas Terrex Agravic Flow

7 PM

orienteering (Night ) 44:30 [3] *** 7.27 km (6:07 / km) +84m 5:47 / km
spiked:8/12c shoes: Adidas Terrex Agravic Flow

Night-o to start the HS home camp. Definitely have to work more on my night-o skill if I want to be at least good in a race.

http://3drerun.worldofo.com/?id=-16768242&type...

running warm up/down 4:23 [2] 0.77 km (5:42 / km)
shoes: Adidas Terrex Agravic Flow

Thursday Mar 5, 2020 #

5 PM

running warm up/down 11:20 [2] 2.1 km (5:24 / km)
shoes: Adidas Adizero Adios 4

6 PM

orienteering (sprint) 11:09 [4] *** 2.9 km (3:51 / km) +64m 3:28 / km
spiked:13/15c shoes: Adidas Adizero Adios 4

HS Sprint cup course B: easy paced to warm up

orienteering (sprint) 15:01 [5] *** 3.92 km (3:50 / km) +76m 3:30 / km
spiked:18/19c shoes: Adidas Adizero Adios 4

HS Sprint cup course A: harder and darker too, fun!

running warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Adidas Adizero Adios 4

very short cool down

Wednesday Mar 4, 2020 #

5 PM

running 1:14:34 [2] 14.64 km (5:06 / km) +140m 4:52 / km
shoes: Adidas Adizero Adios 4

Wednesday group run with the boyzzz + sauna and dinner at my place!

Tuesday Mar 3, 2020 #

5 PM

running warm up/down 20:52 [2] 4.57 km (4:34 / km) +15m 4:30 / km
shoes: Adidas Adizero Adios 4

6 PM

running tempo 10:00 [4] 2.63 km (3:48 / km) +15m 3:42 / km
shoes: Adidas Adizero Adios 4

10min tempo at a pretty chill pace, should have maybe done a second one since this ended up so early.

running intervals 16:00 [4] 4.16 km (3:51 / km) +25m 3:44 / km
shoes: Adidas Adizero Adios 4

8x1min on/off
on pace = 3'20min/k
off pace = 4*25min/k

running warm up/down 28:45 [2] 6.34 km (4:32 / km) +50m 4:22 / km
shoes: Adidas Adizero Adios 4

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