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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering5 3:44:29 21.72(10:20) 34.96(6:25) 463
  Running5 1:09:01 6.66(10:22) 10.71(6:27) 315
  Total5 4:53:30 28.38(10:20) 45.67(6:26) 778

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Sunday Jul 28 #

Note
(rest day)

Travel.

Saturday Jul 27 #

12 PM

Running 15:14 [2] 2.42 km (6:18 / km) +79m 5:25 / km
ahr:124 max:168

WU to the start, with Max. Decently well hydrated today and a few cups of water over the head perked me up nicely.

Orienteering 57:49 intensity: (27:49 @3) + (30:00 @4) 7.63 km (7:35 / km) +203m 6:41 / km

O-ringen day 5. Starting at the back with all the mispunches and punters so had a fun time overtaking them round the first few controls. Was going alright, not pushing the running as I knew it would be tougher towards the end but decently clean apart from a 30s miss on 5. Long leg to 6, got stuck in some crap early on and began to feel tired so lost a bit of time. Ok on 7 and 8 then a horrible steep craggy leg to 9. Aimed for a gap, missed it, got stuck at the top of some huge crags before going back and down the way I intended, lost maybe 2mins. Crawled up the steep slope to 9 and it completely killed me off, just two technical controls to go though and fumbled my way through only losing 30s on each of them. Then just a long hot run to the finish, which I still nearly screwed up when I was expecting a big slope and crag (with tags) to be facing the opposite direction lol. Summoned some kind of sprint on the run in and just about stumbled into the download tent without passing out, great success!

Friday Jul 26 #

8 AM

Running 19:15 [2] 3.0 km (6:25 / km) +90m 5:35 / km
ahr:154 max:168

WU.
A little tight on time so this was slightly harder than I'd have liked. Also despite the earlier start I felt the heat more - maybe starting early just gives less time to hydrate?

Orienteering 34:20 intensity: (18:20 @3) + (15:00 @4) + (1:00 @5) 4.58 km (7:30 / km) +60m 7:02 / km

O-ringen day 4 - middle. Hit #1 ok but then everything went a bit downhill. Lost nearly a minute to 2 and then decked it leaving the control, and just never got into any kind of rhythm. Felt absolutely dead on all the steep uphills, walking most. Just about looked at the map enough to avoid any disasters but not orienteering well at all. 27th, about 5mins down.

Thursday Jul 25 #

12 PM

Running 14:24 [1] 1.73 km (8:21 / km) +109m 6:21 / km
ahr:127 max:155

WU. Super slow one uphill and in the heat. Did a good job actually of hydrating etc, didn't feel too bad

Orienteering 49:22 intensity: (20:22 @3) + (28:00 @4) + (1:00 @5) 7.73 km (6:23 / km) +73m 6:06 / km
ahr:164 max:185

O-ringen day 3. Another decent enough run but did get scrappy, towards the end especially. Maybe 1:30-2mins in total. Ended up 2nd, 44s down which is a bit frustrating not that it matters too much really. Nice terrain today, bit tougher in places than previous days

Wednesday Jul 24 #

Note
(rest day)

The thought of a run did cross my mind but the heat + lots of walking about soon got rid of that.

Tuesday Jul 23 #

11 AM

Running 8:16 [1] 1.51 km (5:29 / km) +13m 5:16 / km

WU.
Yeah forgetting about WDs this week I think

Orienteering 41:24 intensity: (14:24 @3) + (25:00 @4) + (2:00 @5) 7.9 km (5:15 / km) +72m 5:01 / km

O-ringen day 2. Another pretty decent run, lost ~30s on #4 and then another ~30 with awful exit direction out of 4. Apart from that I was ok, took loads of path routes and ran hard. Got the win on the day by about 20s

Monday Jul 22 #

10 AM

Running 11:52 [1] 2.06 km (5:46 / km) +26m 5:25 / km

WU. Completely forgot to do a WD

Orienteering 41:34 intensity: (20:34 @3) + (20:00 @4) + (1:00 @5) 7.12 km (5:50 / km) +55m 5:37 / km

O-ringen day 1. Mp'ed, didn't even see #10 on the map until I finished - it was a tiny leg and after I hit 9 I just got on with the long leg to 11, whoops. Apart from that it was a pretty clean run, bit wiggly and inefficient at times but no misses bigger than a few seconds. Would've been 4th, about a minute down

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