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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stempleburger

In the 7 days ending Apr 22:

activity # timemileskm+m
  Orienteering2 2:24:43 15.21(9:31) 24.48(5:55) 456
  Running4 1:42:08 13.56(7:32) 21.83(4:41) 205
  Kayaking1 1:15:05 3.6(20:50) 5.8(12:57)
  Football1 50:00
  Swimming1 28:00 0.62(45:04) 1.0(28:00)
  S&C1 15:00
  Total8 6:54:56 33.0 53.11 661

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Sunday Apr 22 #

11 AM

Orienteering warm up/down 6:52 [3] 1.29 km (5:20 / km) +34m 4:43 / km

Quick jog to start having peered slightly down to where the finish was.

Orienteering race (Northern Champs) 1:22:09 [5] 10.53 km (7:48 / km) +392m 6:35 / km

Boiisss, finally got a forest race without too much disappointment. Only 19 minutes off winners which is still a lot but I'm heading in the right direction. Really enjoyed it and felt like my Orienteering was coming together with some solid legs.
Despite this still made mistakes, 30s to 1 by not being certain of where I was and not seeing a flag, despite it being the other side of the knoll, so having a look along the ridge instead. 2:30 to 3, literally ran to the shallow reentrant but missed it, spent ages up to a hill above it thinking it must be on that instead, I should have looked at my map and worked out that it couldn't be up the hill but hey ho.
Routechoice to 6, map looked grimy to go straight, so I dropped and went along the road. Turns out going straight was actually pretty quick.
Routechoice to 11, expected to be able to run along the bottom of a very steep sided valley, but no, chest high fallen trees along the bottom everywhere meant I had to waste time climbing up the opposite side.
Small error to 12, tried to see where other people were going to rather than finding where I was going to, there were 2 controls and I went to the wrong one. Last proper leg 21, got dragged along at the height of countours round the hill and was well off where I was meant to be, and I took ages to relocate.

Despite this I felt stronger as I was getting around, and one the well executed legs I was about 25% of the winner's time, not too bad.

Also came 2nd northern on m21 but they didn't realised DUOC was a northern club, so I didn't get a call up to the podium, we'd waited an hour and a half so not too happy about that.

Saturday Apr 21 #

2 PM

Orienteering warm up/down 7:21 [2] 1.33 km (5:32 / km)
ahr:147 max:164

In my DUAXC vest, so it must have been hot.

Orienteering race (Urban) 48:21 [5] 11.33 km (4:16 / km) +30m 4:13 / km
ahr:181 max:188

Deeecent urban, routechoices good but a few execution errors, an uncrossable wall. But felt good despite getting pretty tired for the second half, went through 5k in 20 mins. 2nd though and 1312 points so pleased. Much better than the Peterborough one a few weeks ago. Not sure why HR isn't that high, especially as it was hot. I had drunk a lot of water so maybe that had something to do with it.

Friday Apr 20 #

2 PM

Running 6:08 [3] 1.5 km (4:06 / km)
ahr:160 max:170

To the boathouse

Kayaking 1:15:05 [2] 5.8 km (12:57 / km)

Kayaking with Dave in a whopper (my first time), nice sunny day, didn't fall in but fell over when I got out because my leg had properly gone to sleep, I had the foot peg one notch too close and hadn't realised.

Running 18:22 [3] 4.02 km (4:34 / km) +68m 4:13 / km
ahr:162 max:178

Chilled run home

Thursday Apr 19 #

3 PM

Running 44:59 [3] 9.06 km (4:58 / km) +70m 4:47 / km
ahr:164 max:182

Super hot, maybe 23-26 degrees (far too hot) so I had to cool of paddling in the river. Legs felt like bricks, had to walk a few times.

Wednesday Apr 18 #

Running 16:06 [4] 3.46 km (4:39 / km) +67m 4:14 / km
ahr:174 max:194

After having my echocardiogram in the morning, I had a pretty chilled day.
I had planned to do intervals with my spikes at the boggy field at the top of the hill down to MC, spikes were great, but I still wasn't ready for a full session and because I didn't want my dinner to burn I didn't do too much. I went down and sprinted up the hill as one of my efforts and got a wee cheeky CR on strava, unintentional and since this was a short run it looks like that was what I was aiming for, I just wanted to sprint up that hill!

Tuesday Apr 17 #

12 PM

S&C 15:00 [3]

Couldn't be bothered, wanted to get home to pack and get stuff done before I leave tonight. Due to 2.5 and 1.25 weights lacking, I did a new highest weight, I managed and no hip flexor pain.
Quick warm up,
5x3 60kg front squats

Swimming 28:00 [3] 1.0 km (28:00 / km)

About 1000ish m, assuming my average length time was 40s majority were 35s (breastroke). Need a real counter at one end really!
3 PM

Running 16:33 [3] 3.79 km (4:22 / km)
ahr:170 max:179

Road shoes off road round fields and bridge before heading or the geographer. A bit muddy but heat has dried it up mostly now, and making me sweat which is annoying, will be like this for a long time. Heart rate too high, still unfit I think but heat won't help.

Monday Apr 16 #

8 PM

Football 50:00 [2]

First time (and last) this holiday that I've managed to play properly without hip pain severely affecting me. Finally able to play well, just a shame there were 20 people for 5 aside, so we had subs and there wasn't too much running.

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