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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fionabunn

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering4 2:33:10 13.72(11:10) 22.08(6:56) 217
  Running5 2:03:41 11.0 17.7 4
  Total5 4:36:51 24.72 39.79 221
averages - rhr:49

» now

Sunday Jul 28 #

rhr:45 (injured)

Left ankle sprain.
Seeing as this is the end of a pretty long season I'm going to take a bit of time to chiill and let the ankle recover. Had planned a few track races but maybe the injury is a good way of enforcing an end of season break, all good in the long term.
Will probably leave the cross-training for a bit and make this a proper rest. Can feel a bit of a cold coming on too.

Saturday Jul 27 #


Friday Jul 26 #

9 AM

Orienteering 8:44 [3] 0.33 km (26:47 / km) +20m 20:33 / km
ahr:118 max:168 rhr:49 (injured) shoes: VJ Bold dobbs

Oringen Day 4 (Middle)
Was super keen to get onto the 1:10000 map at last. Tricky looking map and legs were still tired but feeling focused (in a change to the last few days) and nailed the first control (would have been in top 5 fastest splits). Unfortunately sprained my ankle as I approached it which was super painful. Lay in a bush as my 2min and 4min man came through then hobbled back to the start. Never even punched the control. Not my day in the end. First aider had come looking for me as I think my screams could be heard form the start oops.

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Bold dobbs

Thursday Jul 25 #

8 AM

Running 33:59 [3] 6.35 km (5:21 / km) +3m 5:21 / km
ahr:127 max:142 rhr:48 shoes: Salming distance A3 #2

Morning jog along river

Wednesday Jul 24 #

2 PM

Orienteering race (Sprint) 17:06 [4] 3.38 km (5:04 / km) +19m 4:56 / km
ahr:176 max:191 rhr:48 shoes: Salming distance A3 #2

O-ringen Sprint 5th
Not really any mistakes, a few slightly sub-optimal route choices (1, 5, 15, 19) and a couple of hesitations but nothing major. Just plodding along and losing time to Grace based on speed, especially in the first section. Stomach not feeling on top form and our squad kit (sexy as it was) not the nicest to wear in the heat. Felt so much tougher than JWOC Sprint, just physically wrecked but was a great course.

Running warm up/down 5:55 [1] 0.85 km (6:59 / km)
ahr:127 max:146 shoes: Salming distance A3 #2

Running warm up/down 15:00 [1]
shoes: Salming distance A3 #2

Short WU, feeling pretty awful and wanting to avoid the heat

Tuesday Jul 23 #

9 AM

Orienteering race 1:04:18 [4] 9.23 km (6:58 / km) +93m 6:38 / km
ahr:156 max:175 shoes: VJ Bold dobbs

O-ringen Day 2
Felt a bit of a better race than Day 1, but lots of smallish mistakes vs a few big mistakes added up to a similar time behind the leader. Often doing the same as yesterday and navigating well to an attack point/known point and then relaxing a bit as I knew where I was and messing up. Struggling to maintain focus and just feeling a bit out of it.

Running warm up/down 6:54 [1] 1.25 km (5:31 / km)
ahr:134 max:141 shoes: Salming distance A3 #2

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Monday Jul 22 #

9 AM

Orienteering race 1:03:02 [4] 9.16 km (6:53 / km) +85m 6:35 / km
ahr:165 max:183 shoes: VJ Bold dobbs

O-ringen Day 1
Always takes me a while to get used to Swedish terrain, even when I'm expecting it. Perhaps a training map would have been useful! Failed in my intention to be safe and steady on the first leg when I hit #2 before #1. Then took some scrappy lines (on 3 and 5), missed #7 by -1min and then lost ~4-5mins on #8. Looking at my route I was actually right on line but lost confidence, should have taken a safer route as I'd seen it was a tricky control. Not great, ended up 11mins down :(

Running warm up/down 6:53 [1] 1.25 km (5:29 / km) +2m 5:27 / km
ahr:128 max:145 shoes: Salming distance A3 #2

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold dobbs

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