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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Heidistolberger

In the 7 days ending Sep 10:

activity # timemileskm+m
  Orienteering1 2:04:11 8.2(15:08) 13.2(9:24) 17020 /22c90%
  Strength 5 2:00:00
  Running2 1:26:28 10.67(8:06) 17.17(5:02) 394
  Total8 5:30:39 18.87 30.37 56420 /22c90%

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Sunday Sep 10 #

11 AM

Orienteering (Whites Line - red 2) 2:04:11 [3] *** 13.2 km (9:24 / km) +170m 8:50 / km
spiked:20/22c shoes: Inov8 X-Talon 212

Wasn't a nice start as my watch wouldn't start and it began hailing within the first few minutes, but speed was fairly even and navigation and flow were good.
At #2 I got a painful cramping in my chest so I had to ease right off in terms of pace, flow and navigation was still fine though.
#8 I got cramp in my right leg which made running even harder and resorted to walking or jogging really slowly for the next little bit.
Met Jess on the way to 13 or 14 and was keeping pace with her, navigation was still fine at this point and my pace had picked up a bit.
On our way to #17 and a track that was marked as fairly major was quite overgrown and we ended up running too far past it to a part which was identical but not on the map.
Spent the next 35-40 minutes running around off the map, eventually got to a hill on the edge in an area we recognised from a previous training and saw we were way too far to the right. Added a good couple of km's onto the distance.
Finally found the control and then finished the rest of the course, with fairly good navigation and speed again.

Saturday Sep 9 #

Strength (core/strength) 20:00 [3]

4 PM

Running hills (Mt Eden) 38:48 [4] 7.02 km (5:32 / km) +364m 4:23 / km
shoes: ASICS GT1000 5 D

Had a few days off running while I was up north, so decided to try do a quality hill session today.
3 x up Mt Eden (long side)
ran down the short side at easy pace.

Friday Sep 8 #

Strength (core/strength) 20:00 [3]

Thursday Sep 7 #

Strength (core/strength) 20:00 [3]

Tuesday Sep 5 #

Strength (easy strength/core) 15:00 [3]

6 PM

Running intervals (track work) 47:40 [4] 10.15 km (4:42 / km) +30m 4:38 / km
shoes: Puma flexracer

Interval session at the local running track tonight.
Warm up was a bit fast compared to my normal warm up pace but I felt okay.
Warm up ended up being 2k or so, and then moved into the speed work.
Rather than one of the typical interval sessions where the rest is walking, I've been trying to do shorter intervals and continue running the rest but just at an easier pace. Probably more beneficial for orienteering events especially sprint events.
8 x 100m intervals at sprint/hard pace followed by 100m at an easier pace but still running.
Carried on for another 1km at the fast/moderate warm up pace and then went in for another set of 8 x 100m hard with 100m easier.
Finished off with 3km at the fast/moderate warm up pace.
Felt fairly good, was beginning to get a bit sore from using muscles I don't normally use and my butt muscles were quite sore from yesterdays strength session.

Monday Sep 4 #

Strength (core/strength) 45:00 [3]

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