Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Special D

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running4 2:23:18 16.64(8:37) 26.77(5:21) 180
  Orienteering4 1:32:52 10.32(9:00) 16.6(5:36) 342
  Cycling1 53:42
  Total6 4:49:52 26.95 43.38 522

«»
1:05
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 22 #

7 AM

Orienteering race 11:11 [3] 2.85 km (3:56 / km) +12m 3:51 / km
ahr:147 max:157 shoes: Salming SPEED

Finnish Sprint Champs - heat.
Asserted my dominance by going almost full beans in the heat when everyone one else took it easy and I took the big W. Unfortunately i had to run a final in the afternoon... Anyway, the course was easy af.

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: Salming SPEED

3 PM

Orienteering race 14:29 [4] 3.6 km (4:01 / km) +15m 3:56 / km
shoes: Salming SPEED

Final - the legs actually felt pretty good and i was confident after the heat. The technical challenge was ramped up from a 1/10 in the heat to about 8/10 here by the artifical barriers that seemed to block off every alley you wanted to go through. I didn't adapt well early on and lost time from some dodgy RCs and a lot of hesitation early on. However i got used to it and settled into 3rd for most of the race, right until the end where a couple of consecutive bad RCs lost me more time and i ended up 6th, 6s off a medal. This sort of intensely tricky course didn't suit me, but it was great orienteering to be fair and i enjoyed it. My pace was still good, but i needed to invest more time into planning during the limited sections of dead running.

Saturday Sep 21 #

10 AM

Orienteering race 32:05 intensity: (18:27 @1) + (9:07 @2) + (4:21 @3) + (10 @4) 5.34 km (6:00 / km) +77m 5:36 / km
ahr:159 max:185 shoes: VJ Supra

Finnish Relay Champs - 1st leg
The area was really technical and quite hard running if you ventured off the open rock hills. A really enjoyable relay where i felt in control the whole way and even led the pack into a few controls when they hesitated. Came back 3rd, 19s down and the team ended up 3rd so a good result and encouraging ahead of JEC.

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

Thursday Sep 19 #

6 PM

Orienteering 35:07 intensity: (10:41 @1) + (11:14 @2) + (10:09 @3) + (3:01 @4) + (2 @5) 4.81 km (7:18 / km) +238m 5:51 / km
ahr:169 max:190 shoes: Inov8 X-Talon 225

Running warm up/down 24:00 [1] 4.37 km (5:30 / km) +100m 4:56 / km
shoes: Inov8 X-Talon 225

Tuesday Sep 17 #

6 PM

Running warm up/down 27:00 [1] 5.0 km (5:24 / km) +80m 5:00 / km
shoes: Kinvara 9s

Running intervals 37:18 [4] 7.9 km (4:43 / km)
ahr:169 max:196 shoes: Kinvara 9s

KF with the boys
5 x 3min, 4 x 1min, @2min rest.
need to adjust HR zones

Monday Sep 16 #

2 PM

Cycling (Seat Laps) 53:42 [2]

My first 3 windy seat laps with Thomas and his chonker of a bike.
21.9kph

« Earlier | Later »