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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Orienteering6 6:43:23 29.49(13:41) 47.46(8:30) 424944.9
  Commute4 2:49:29 29.13(10.3/h) 46.88(16.6/h) 251288.5
  Trail Running1 1:30:00 9.42(9:33) 15.17(5:56) 260235.1
  S+C1 32:38
  Total9 11:35:30 68.05 109.51 9351468.5
  [1-5]9 10:30:31

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MoTuWeThFrSaSu

Sunday Jun 9 #

10 AM

Orienteering 51:16 intensity: (4:05 @0) + (15:35 @1) + (5:45 @2) + (25:51 @3) 5.34 km (9:36 / km)
ahr:123 max:146 shoes: Vj Integrator

Lunsen again :)

Extra training from sno that they kindly gave us. Small kites out so good for confidence boost.

Decided to take it more chill, having control on my navigation (at least try do better than yesterday). It did feel better, smoother and enjoying. Cut short and run around some trails to some controls, which means easier orienteering in the end.

Saturday Jun 8 #

10 AM

Orienteering 1:48:43 intensity: (3:16 @0) + (29:06 @1) + (26:16 @2) + (49:58 @3) + (7 @4) 9.94 km (10:56 / km) +50m 10:40 / km
ahr:129 max:170 shoes: Vj Integrator

Venla training med sno/ok linné

Maybe "not so lost" too many times :')))
Lacking some serious compass work!!!!!!!

Map
5 PM

Orienteering 42:35 intensity: (2:45 @0) + (12:04 @1) + (7:28 @2) + (20:18 @3) 4.8 km (8:53 / km) +58m 8:22 / km
ahr:125 max:158 shoes: Vj Integrator

Training @Nåsten

Thierry's old training only contours. Too dificult for me/for my brain. Got confused and lost, found some paths, gave up adn did some jogging around.

Friday Jun 7 #

Note
(rest day)

9 AM

Commute 18:17 intensity: (2:37 @0) + (9:36 @1) + (6:04 @3) 4.8 km (15.8 kph) +30m
ahr:112 max:133

11 AM

S+C 32:38 [0]
ahr:60 max:60

Commute 21:36 intensity: (11:13 @0) + (10:23 @1) 5.47 km (15.2 kph) +44m
ahr:97 max:116

Thursday Jun 6 #

10 AM

Orienteering 1:19:30 intensity: (43 @0) + (1:53 @1) + (45:49 @2) + (30:32 @3) + (33 @4) 8.64 km (9:12 / km) +46m 8:58 / km
ahr:147 max:175 shoes: Vj Integrator

Jukolaträning med SNO och Tullinge SK

We arrived a bit too late, with only 5min to warm up so lacked a bit of mind get ready for this. Lost the train to #2, lost control on my compass and what I was doing, went into the green, was confused and decided to call it and used the compass and go towards #3. Slog around here found Kika and another from IF Lidingo that were a bit confused with the number on the flags. Did the short controls and decided to cut the western loop (5, 6, 7) so I could people would eventually catch me and still run feeling a Jukola relay vibe. Working better after this, finding some runners and pushing a bit more. Fun but also tired !!
Struggled to fight sometimes in the bushes/broken terrain.

Map

Wednesday Jun 5 #

5 PM

Commute 40:36 intensity: (2:31 @0) + (17:29 @1) + (2:31 @2) + (18:05 @3) 10.57 km (15.6 kph) +65m
ahr:120 max:154

Orienteering 53:28 intensity: (1:13 @0) + (1:43 @1) + (20:35 @2) + (19:24 @3) + (10:33 @4) 9.1 km (5:53 / km) +100m 5:34 / km
ahr:151 max:184 shoes: Adidas Solarboost 5

DM Sprint - Visättra

Crazy forbidden areas at the beginning which I failed to read fast the map and failed some optimal routechoices. Lost too much time I think. Better after #8 but a lil tired from yesterday, not pushing my hardest.

Map

Commute 35:59 intensity: (23 @0) + (14:10 @1) + (2:19 @2) + (19:07 @3) 10.6 km (17.7 kph) +39m
ahr:123 max:148

Tuesday Jun 4 #

7 AM

Commute 27:48 intensity: (1:22 @0) + (6:52 @1) + (2:05 @2) + (17:29 @3) 8.06 km (17.4 kph) +49m
ahr:124 max:160

Orienteering 1:07:51 intensity: (1:29 @1) + (24:58 @2) + (27:16 @3) + (14:08 @4) 9.65 km (7:02 / km) +171m 6:28 / km
ahr:157 max:182 shoes: Adidas Solarboost 5

Sprint intervals @Myrstuguberget course set by Olivier (TrainingSharp.com) ;)

With Chloé and Olivier. Such a lovely area with a tricky sprint course, staris and routechoices. Much fun. 3x sprint intervals including wu/cd from/to Gommaren (ie: through the forest trails). Focused a bit more on the technique than on the speed (last one I could feel tiredness from yesterday), but all in all a good morning training with a swim to finish :) Bra!!

Commute 25:13 intensity: (53 @0) + (19:33 @1) + (4:47 @3) 7.39 km (17.6 kph) +24m
ahr:115 max:136

Monday Jun 3 #

6 PM

Trail Running 1:30:00 intensity: (1:20 @0) + (1:36 @1) + (35:17 @2) + (44:11 @3) + (7:36 @4) 15.17 km (5:56 / km) +260m 5:28 / km
ahr:151 max:180 shoes: Adidas Solarboost 5

Started with a warm up for threshold and some strides that then lend to start of a pyramid threshold and then doing 3x10min efforts on the trails as just kept going and going and was enjoying going for a longer effort on the forest. Did the green route.

(Original plan was or a session or a langpass)

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