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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik_

In the 7 days ending Feb 16:

activity # timemileskm+m
  Orienteering9 5:37:01 34.13(9:52) 54.93(6:08) 1604
  Running8 3:54:49 26.54(8:51) 42.72(5:30) 685
  Strength1 55:30
  Total12 10:27:20 60.68 97.65 2289

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Sunday Feb 16 #

10 AM

Running warm up/down 13:45 [1] 2.43 km (5:40 / km) +5m 5:36 / km
shoes: VJ Bold 19

Orienteering race 1:43:00 [4] 16.92 km (6:05 / km) +550m 5:14 / km
shoes: VJ Bold 19

WRE Long. First 4 controls good, then a 4 minutes mistake on control 5. After that also a few mistakes and after control 21 I got very tired and just wanted to finish. Overall 34th at MOM, but too many mistakes. I had problems to understand the terrain right from the first training, need to do more sessions to learn it.

Saturday Feb 15 #

10 AM

Running warm up/down 35:35 [1] 5.94 km (5:59 / km) +190m 5:10 / km
shoes: VJ Bold 19

Orienteering race 44:20 [5] 6.0 km (7:23 / km) +235m 6:11 / km
shoes: VJ Bold 19

WRE Middle, 52/110. Really cool terrain. Better orienteering than the last days but some bad route choices (7th) and not pushing hard enough, especially in the downhills.
4 PM

Running warm up/down 33:20 [1] 5.58 km (5:58 / km) +10m 5:55 / km
shoes: Adidas adizero 4

Orienteering race (Sprint) 16:05 [5] 4.2 km (3:50 / km) +20m 3:44 / km
shoes: Adidas adizero 4

WRE Sprint Navaluenga. Got the map and was unsure if it was my course because the first controls looked too easy. High speed from start, like a cross country race, but on the way to 4 I totally messed up. First, I didn't see that it wasn't possible to enter from the left side, then I missed the street and ran into the next until I was at a square. Lost almost a minute on the 4th control. Rest of the course mostly fine, didn't push too hard, but seems like the speed is decent, legs felt good. Pity I made this mistake, would have been a good sprint for me.

Friday Feb 14 #

9 AM

Orienteering (Sprint) 25:00 [1] 4.0 km (6:15 / km) +130m 5:23 / km
shoes: Adidas adizero 4

Easy morning sprint-o jog in Villanueva de Avila.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +80m 5:16 / km
shoes: Adidas adizero 4

Exploring the boulders on the top of the village.
2 PM

Orienteering 30:00 [2] 4.24 km (7:05 / km) +141m 6:04 / km
shoes: VJ Irock 3

Model event in Burgohondo Este. Difficult map, green/white/(prominent) trees all look very similar. Trying to focus on reading contours and to trust the compass. Let's see how it goes tomorrow, maybe some faster pace helps to get more confidence.

Thursday Feb 13 #

11 AM

Orienteering 48:01 [1] 7.26 km (6:37 / km) +175m 5:54 / km
shoes: VJ Irock 3

Navalmoral, Middle distance. Made quite many mistakes, took some time to get into terrain. So many rocks, difficult.
7 PM

Orienteering (Night) 40:40 [2] 5.31 km (7:40 / km) +303m 5:58 / km
shoes: VJ Bold 19

Night O with group starts but when I started almost no guys left so mass mini group of 2 people. Just taking it easy and most of the course alone. Still made many mistakes - probably better to run fast in this terrain!

Wednesday Feb 12 #

12 PM

Running warm up/down 36:30 [1] 6.81 km (5:22 / km) +25m 5:16 / km
shoes: Adidas adizero 4

Orienteering tempo (Sprint) 13:07 [4] 3.0 km (4:22 / km) +15m 4:16 / km
shoes: Adidas adizero 4

Supersprint in Madrid. Started 3 & 2 min behind Johanka and Anna and caught them. Had a good execution, most of the course. Very tricky and lots of sharp turns. Very cool area.
3 PM

Running warm up/down 28:37 [1] 5.16 km (5:33 / km) +40m 5:20 / km
shoes: Adidas adizero 4

Orienteering intervals (Sprint) 16:48 [4] 4.0 km (4:12 / km) +35m 4:01 / km
shoes: Adidas adizero 4

Knock-out sprint simulation. Just 1,5 hour rest after Supersprint. Quarterfinal mass start, semi and final chasing the girls. Not so good execution at first and second but good final. Little bit fatigued from the Supersprint.

Tuesday Feb 11 #

4 PM

Running 45:55 [1] 8.84 km (5:12 / km) +215m 4:38 / km
shoes: VJ Irock 3

Monday Feb 10 #

10 AM

Strength 55:30 [1]

Agility
Split squats 90kg (+5)
Hip thrust 105kg
Deadlift 90kg (-5)
Bench press 50kg
7 PM

Running 31:07 [1] 6.46 km (4:49 / km) +120m 4:24 / km
shoes: Adidas Adizero k

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