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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ricsch

In the 7 days ending Jun 2:

activity # timemileskm+m
  running4 2:08:50 15.85(8:08) 25.51(5:03) 170
  orienteering3 1:13:26 8.67(8:28) 13.96(5:16) 35558 /58c100%
  cycling1 30:30
  Total6 3:52:46 24.53 39.47 52458 /58c100%
  [1-5]6 3:26:58
averages - sleep:5.5 rhr:39

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MoTuWeThFrSaSu

Sunday Jun 2 #

3 PM

running warm up/down (Warm Up WC Round 2 Italy ) 19:44 intensity: (1:15 @0) + (44 @1) + (16:33 @2) + (1:12 @3) 3.05 km (6:28 / km) +10m 6:22 / km
ahr:139 max:152 shoes: Asics Metaspeed Edge+

orienteering race (1756) 17:56 [5] **** 4.23 km (4:14 / km) +108m 3:45 / km
ahr:171 max:191 spiked:21/21c rhr:40 slept:7.0 shoes: Asics Metaspeed Edge+

GPS Data: https://www.tulospalvelu.fi/gps/2024genovaSR2/

Grades for the race: (1 worst to 6 the best)
Orienteering (map, reading and execution): 5
physical (running): 4
mental (contact with opponents, and how i handeld that and the pressure): 5
Overall: 4.75 overall a good perfromance, tired legs coudn't push to mutch

To Controls:
1: there wasn't a flag at the controll (at least coudn't see it lost some seconds until i saw the metal spike with the control on it
2: a little shaky into controll 2 but not a big mistake
3: no problems
4: tryining to catch up the other athletes, good route throught the little water park
5: going to the south around the tennis field (little bit slower)
6: good execution of the route, don't let myself get confused by the others runners and took the right control
7: event tought we looked at this part of the map the day before, got a little bit confused about the wall, but stopped running for a short time and then decided to thake th eastern route choice
8: travel control
9: a little bit to stright after the bridge and had to go around the hedge (lost 3-5") but not a big mistake
10: travel control
11: wanted to go up and around but decided to go through the little path after seeing the estonian guy going for it, but took the upper entrance and not the southern, which was around 2-3*" seconds slower
12: went to the north and turned to the left then and not at the small path, felt like the better route choices (gained some seconds) good execution throught the underpass and into the control
13: out trought the same underpass and after pushing up turned right to go for the stairs (guy from Hong Kong 70m infront of me turned left, lookedd like none of the routes were faster
14: over the football field and turned left a little bit too early into a dead-end had to turn around (5-7" of mistake)
15: travel control
16: took the northern route choice turned south at the little stairs and into the little path area, missed the multi-level entrance (looked like a private entrance) but recovered faster the the others (5-10" of mistake) then running down the covered path
17: travel control
18: going trought the same multi-level area, up to the big street, tried to hang on the the latvian guys but was just cooked, turned down into the stairs
19: travel control
20: running down the big street and missing the entrance together with the guy from latvia and Hong Kong, turned around with the guy from Hong Kong, latvian guy forgot to punch the control
21: pushed past the guy from Hong Kong

Saturday Jun 1 #

11 AM

running warm up/down (Warm Up WC 2 Italy Sprint) 13:13 intensity: (24 @0) + (3:24 @1) + (6:35 @2) + (2:50 @3) 2.21 km (5:59 / km) +44m 5:27 / km
ahr:136 max:159 shoes: Asics Metaspeed Edge+

orienteering race (1909) 19:09 [5] ***** 3.73 km (5:08 / km) +100m 4:32 / km
ahr:160 max:192 spiked:22/22c rhr:38 slept:5.5 shoes: Asics Metaspeed Edge+

GPS Data: https://www.tulospalvelu.fi/gps/2024genovaSprintM/

Grades for the race: (1 worst to 6 the best)
Orienteering (map, reading and execution): 2.5
physical (running): 3
mental (contact with opponents, and how i handeld that and the pressure): 4
Overall: 3.25 (bad race, somehow made more point than in Olten (evendought this race (olten) felt way better

To Controls:
1: slow start just to make no big mistakes, lost a little bit too mutch time
2: even dought the gps shows that i cut over the forest part im pretty sure, i was running around, but no problem finding the control
3: stopped fpor some seconds before the little bridge and then went around on the path and not cutting over the forest part
4: took the right route choice but missed the little path (going straighter) at the beginning of the curvy path
5: went trought the cave and down the stairs but missed that you could cut over the grass two times losing some time, while going around on the path and then came the first bigger mistake, went down only one stairs instead of two and started searching a level to far up +20" minimum
6: went down the stairs and got confused that the entrance going right after the stais was open (wasn't open on the old map and google maps) after that going through the stairs with the underpass and then entering the grass area instead of going down south of the house (in total another 20-30" of mistakes)
7&8: travel controls
9: lost 60" because i didn't see the stairs south of control 7 and had to go around the whole parc (already 30-40" of mistake) then following the guy from new zealand around the wall and down the stairs instead of going straight down the street, after that no more mistake, but would have prefered the route dodging the arrtifical barrier in the little street
10: no mistakes running with Rotem (who made even a bigger mistake)
11: missed the entrace but lost only 3"
12: no problems
13: no problems
14: taking the northern route (now would have maybe took the southern route choice to run around the stairs
15: no problem
16: back past control 10, was the faster route choice by 10-15"
17: tired legs coudn't run up the stairs
18: getting confused, tought that control 12 was my control, but it had the wrong control number, so had to stop running and look at the map (another 10-15" of mistakes)
19: no problems, route choice over the sand would have probably been faster
20-finish: no problems, just trying to push

running warm up/down (Cool down WC Round 2 Ital) 7:33 intensity: (4 @0) + (2:11 @1) + (5:13 @2) + (5 @3) 1.25 km (6:02 / km)
ahr:132 max:148 shoes: Asics Metaspeed Edge+

Friday May 31 #

11 AM

orienteering (Model Event WC Round 2 It) 36:21 intensity: (1:00 @1) + (4:37 @2) + (19:44 @3) + (10:43 @4) + (17 @5) *** 6.0 km (6:04 / km) +146m 5:24 / km
ahr:159 max:183 spiked:15/15c rhr:42 slept:6.75 shoes: Asics Novablast 4

Thursday May 30 #

Note
rhr:39 slept:5.0 (rest day)

Travel Day to Italy in the afternoon after the studies 5+ hours driving

Wednesday May 29 #

8 PM

running (Duurlauf) 58:14 intensity: (21 @0) + (1:28 @1) + (8:14 @2) + (36:54 @3) + (11:17 @4) 12.51 km (4:39 / km) +80m 4:31 / km
ahr:157 max:177 rhr:38 slept:5.5 shoes: Asics Novablast 4

Tuesday May 28 #

9 PM

running (easy jog) 30:06 intensity: (13:50 @0) + (3:20 @1) + (2:22 @2) + (9:31 @3) + (1:03 @4) 6.5 km (4:38 / km) +36m 4:30 / km
ahr:117 max:170 rhr:37 slept:4.5 shoes: Asics Novablast 4

Monday May 27 #

8 PM

cycling (IC Regeneration) 30:30 intensity: (9:54 @0) + (18:30 @1) + (2:06 @3)
ahr:101 max:121 rhr:36 slept:4.5

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