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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Borat

In the 7 days ending Jun 16:

activity # timemileskm+m
  Run10 8:52:01 60.82(8:45) 97.88(5:26) 969
  Orienteering3 3:43:52 21.74(10:18) 34.98(6:24) 122
  Total11 12:35:53 82.56(9:09) 132.86(5:41) 1091

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MoTuWeThFrSaSu

Sunday Jun 16 #

5 AM

Run 19:51 [1] 3.5 km (5:40 / km) +2m 5:39 / km
ahr:119 max:130

Up.

Orienteering 1:40:52 intensity: (8:53 @1) + (15:52 @2) + (29:55 @3) + (44:18 @4) + (1:54 @5) 18.7 km (5:24 / km) +57m 5:19 / km
ahr:168 max:194

Jukola - 7th leg for EUOC

Run 14:57 intensity: (14:11 @1) + (46 @2) 2.37 km (6:19 / km) +1m 6:18 / km
ahr:132 max:149

Down.

Saturday Jun 15 #

1 PM

Orienteering 45:05 intensity: (33:48 @1) + (11:17 @2) 7.09 km (6:22 / km) +11m 6:19 / km
ahr:136 max:159

Exactly the confidence I need. Forgot my O-shoes in the accom so ran in Pegs but considering I rarely left the elephant tracks it might have been the optimal choice.
8 PM

Run 47:13 intensity: (46:47 @1) + (26 @2) 10.0 km (4:43 / km)
ahr:136 max:148

Mileage top-up. In initial hindsight, not great shout for my race freshness. In second hindsight, team was non-comp so good training banked.

Friday Jun 14 #

1 PM

Run 6:33 [1] 1.19 km (5:30 / km)
ahr:117 max:132

Up.

Orienteering 1:17:55 intensity: (39:15 @1) + (36:54 @2) + (1:46 @3) 9.19 km (8:29 / km) +54m 8:14 / km
ahr:142 max:167

First Jukola training. Incredibly slow and barely slow enough to keep up with the map. Took me a while to remember how to orienteer here and just as I thought I am in the groove I lost ut twice in a row in the green finishing with a safety bearing home. Not the confidence I need.

Run 8:36 intensity: (6:32 @1) + (2:00 @2) + (4 @3) 1.74 km (4:56 / km)
ahr:139 max:161

Down.

Thursday Jun 13 #

8 AM

Run 1:05:31 intensity: (31:25 @1) + (16:54 @2) + (10:13 @3) + (6:15 @4) + (44 @5) 15.17 km (4:19 / km) +17m 4:18 / km
ahr:146 max:196

Standard Thursday track to assess the shape and whether I am indeed chronic fatigued or that’s how you feel in a hot country.

20 x 400m (30s)

Took me 4 reps to break the fatigue wall and then settled comfortably into 75/76s. Around rep 10 torrential rain came about which was net zero effect - better cooling down efficiency but worse wind resistance plus slippy track.

Happy with the times and comfort of that, maybe not washed. Maybe.
5 PM

Run 34:21 intensity: (33:39 @1) + (42 @2) 6.53 km (5:16 / km)
ahr:128 max:153

Lil jog with Wozzle to end our Croatian stint. Lovely stuff.

Wednesday Jun 12 #

12 PM

Run 1:51:15 intensity: (1:50:00 @1) + (1:15 @2) 9.14 km (12:10 / km) +725m 8:43 / km
ahr:114 max:161

Long way to Vaganski Vrh with Stan, Joe and Dan. A wrong bearing in the beginning but pleasant foggy conditions up Croatia's fourth tallest.

Tuesday Jun 11 #

10 AM

Run 1:00:05 intensity: (18:26 @1) + (17:29 @2) + (10:48 @3) + (10:14 @4) + (3:08 @5) 13.83 km (4:21 / km) +31m 4:18 / km
ahr:154 max:190

Forgot to drink any water before heading out which at 28C is not a forgivable mistake. Felt slow-going as well on the WU which didn’t help as well. However enjoyed a lot the twisty, lumpy track and went for the descending stairs way rather than ascending them for extra fun.

6 x 1 lap (1 min)

4.29, 4.23, 4.17, 4.18, 4.19, 4.17

Felt harder than it should have after three reps which if my wrist HR is somewhat true confirms. My intensity control monitor cannot tolerate the high temps.
4 PM

Run 57:39 intensity: (22:13 @1) + (14:15 @2) + (15:04 @3) + (6:07 @4) 11.69 km (4:56 / km) +95m 4:44 / km
ahr:150 max:181

Monday Jun 10 #

11 AM

Run 1:06:44 intensity: (18:29 @1) + (46:28 @2) + (1:47 @3) 14.39 km (4:38 / km) +32m 4:35 / km
ahr:148 max:171

Back at it after first missed run of the block yesterday eve. Feeling much better energy wise even if HR seems way higher than RPE. Hopefully back to full beans tomorrow.
6 PM

Run 39:16 intensity: (31:46 @1) + (7:30 @2) 8.32 km (4:43 / km) +66m 4:32 / km
ahr:140 max:155

Easy duble to collect my freshly repaired Kinvaras.

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