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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Orienteering6 7:19:07 25.63(17:08) 41.25(10:39) 952767.7
  Trail Running2 1:54:45 11.57(9:55) 18.62(6:10) 186282.6
  Cycling1 1:17:09 12.62(9.8/h) 20.31(15.8/h) 218146.6
  S+C2 50:0030.0
  Total11 11:21:01 49.82 80.17 13561226.9
  [1-5]10 9:22:18

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MoTuWeThFrSaSu

Sunday Jun 2 #

9 AM

Orienteering 58:48 intensity: (14:54 @0) + (20:16 @1) + (6:25 @2) + (17:13 @3) 4.91 km (11:58 / km) +157m 10:19 / km
ahr:115 max:149 shoes: Vj Integrator

Training @Orrliden by Malugns OK

Not exactly my course as Jennie planned me one with the all controls map they had already put out so it does not exactly equals the Livelox (a mix between orange an violet controls).I had #9 (violet) tho, but that area was not very easy to read (J&J agreed they took a while to put the control), but I gave up too early. Things fitted, but apparently they weren't.

Very slow going with the constant loose rocks at the middle part of the course, quite annoyed as lost a bit focus on the map at that part. Ok on the open hillside and on the forest section, but I cannot run on loose rock :(

Was a good weekend nevertheless, filled with good maps, maybe a few more days here and I would have maybe understand the trick of them, definitely the middle hillside section is a part where I have to focus more.

Map

Saturday Jun 1 #

9 AM

Orienteering 1:34:12 intensity: (1:52 @0) + (9:47 @1) + (46:16 @2) + (36:17 @3) 9.78 km (9:38 / km) +175m 8:51 / km
ahr:136 max:164 shoes: Vj Integrator

Jukola Training @Hundfjället with Malugns OK

Map

Not exactly the map as I had a second control on the green (check orange) and 16,17 where placed on where I did sth completely wrong.

Too short towards 3 and that's where everything went bad. Tired after going up the hill and bad compass to #8
4 PM

Orienteering 2:05:05 intensity: (1:08:27 @0) + (21:11 @1) + (1:58 @2) + (33:29 @3) 6.75 km (18:32 / km) +304m 15:08 / km
ahr:101 max:146 shoes: Vj Integrator

Setting controls with Jennie, body was knackered and was a slow plog up and through the terrain. I think it was better for me to have rested. Such different map up the hills and tricky on the hillside. Easy day tomorrow.

Friday May 31 #

5 PM

Orienteering 48:59 intensity: (3:19 @0) + (14:13 @1) + (12:49 @2) + (18:38 @3) 5.45 km (8:59 / km) +75m 8:25 / km
ahr:126 max:155 shoes: Vj Integrator

Training @Myrflodamme

No kites and under a storm, a bit scary. Alone as J&J were setting out controls on the other side of the hill. Beatiful forest, confused at #8, knew I hadn't really gone to the area. Lost focus as the storm started to get close and got a bit scared but ah well what can you do. Did some extra controls on the way back while waiting for J&J on the course they were setting to do a lil bit more.

Map

Thursday May 30 #

5 PM

Orienteering 1:10:59 intensity: (59 @0) + (57 @1) + (49:56 @2) + (19:07 @3) 7.58 km (9:22 / km) +200m 8:16 / km
ahr:145 max:167 shoes: Vj Integrator

Visiting Jennie and Johanna up north this weekend starting with DOST training @Borlänge, masstart + forking. Really cool map and course, white forest, marshes and blueberries, what else can you ask for, skandi terrain at its best.

Map

Was feeling tired during the day so the plan was to cut short but it was so nice and already the long legs you’d do them at the beginning so just decided to continue as was really enjoying the forest. Plod pace and even walking some hills but got nicer once I got going, happy with my navigation too, although a bit off on my #6, I was simply not at the right place. Lil swim after, the streak continues :)

Wednesday May 29 #

1 PM

Trail Running 35:41 intensity: (2:26 @0) + (5:15 @1) + (12:55 @2) + (15:05 @3) 5.6 km (6:22 / km) +59m 6:03 / km
ahr:131 max:151 shoes: Adidas Solarboost 5

lil recovery jog
6 PM

Orienteering 41:04 intensity: (23 @0) + (2:08 @1) + (26:19 @2) + (11:22 @3) + (52 @4) 6.78 km (6:03 / km) +41m 5:53 / km
ahr:147 max:175 shoes: Adidas SL20

Sprint city cup #3

Map

A bit crazier this week with artificial barriers making the map not so easy to read what was the best route. Maybe a map flip would have helped, spent too long looking for #1 on the map lol
Maybe slightly 2-3 bad route choices but good fun and no mp this week :)

Quite enjoying these Wednesdays sprint-swim-picnic combo :)

Tuesday May 28 #

3 PM

S+C 20:00 [0]

Estabilitat 1
5 PM

Trail Running 1:19:04 intensity: (15 @0) + (3:33 @1) + (37:39 @2) + (23:42 @3) + (13:17 @4) + (38 @5) 13.01 km (6:05 / km) +127m 5:48 / km
ahr:151 max:186 shoes: Adidas Solarboost 5

Threshold trails, very up/down, a fav

long warm up + 3x100m strides then intervals:
5x4min (1.5min vila) + 4x1min (1min)

Found a bit of strength to push, think the cycle/rest day from yesterday might have helped:)
lil swim after of course, streak is on

brought some salty water for before intz and after, stay hydrated folks, heat is. hitting hard here

Monday May 27 #

5 PM

Cycling 1:17:09 intensity: (6:08 @0) + (31:35 @1) + (3:19 @2) + (36:07 @3) 20.31 km (15.8 kph) +218m
ahr:119 max:155

Easy ride exploring the lake coast (and recovering a lost jacket!)
9 PM

S+C 30:00 [1]

Gym A

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