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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cb8310957

In the 7 days ending Jun 2:

activity # timemileskm+m
  Orienteering9 5:15:36 26.57(11:53) 42.76(7:23) 1855
  Cross country skiing2 2:33:00
  Running3 51:00 5.49(9:17) 8.84(5:46) 140
  Total10 8:39:36 32.06 51.6 1995

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MoTuWeThFrSaSu

Sunday Jun 2 #

Note
(rest day)

Travel day

Saturday Jun 1 #

Note
(rest day)

Travel day

Friday May 31 #

9 AM

Orienteering 29:00 [4] 4.0 km (7:15 / km) +310m 5:14 / km
ahr:168

OLGY IT
Prologue for chasing start

Generally good. Got a bit too lucky on the first one tbh. After this it was more planned orienteering. Didn’t stick to my plan at nr 8 and it led to a mistake, hard to see on the gps, but was quite lost. Better direction on the shorter DH controls today.

Super cool terrain.
11 AM

Orienteering 34:00 [4] 5.05 km (6:44 / km) +270m 5:19 / km
ahr:170

OLGY IT
Chasingstart

Tough one today. A bit easier terrain on this one. Ola came up half way to the first control after starting 16” after me. We both made 45” mistake together. Then misread the map toward nr 3 a bit of time lost there. Bad rc to 4. After that I was alone and did much better work. Passed Ola who later came up to me again. Picked different RC to last one and it was a good one.

Body just getting better and better, super happy about that.

Running 15:00 [2] 2.14 km (7:00 / km) +120m 5:28 / km

WU for both races.
5 PM

Orienteering (Sprint relay) 15:00 [5] 3.83 km (3:55 / km) +80m 3:33 / km

Thursday May 30 #

9 AM

Orienteering (Downhill) 41:00 [2] 5.13 km (8:00 / km) +100m 7:17 / km
ahr:148

OLGY IT Downhill

Super cool training and terrain. Did well for the most part. I was great on the long across legs, held the height well and that made the control picking quite easy. Made three mistakes:
4-5 not good enough direction out of the control, and since it’s so short leg it matters a lot.
6-7 was same running without a plan because it looked “easy”
13-14 was by far the biggest mistake, had a hole in my plastic bag which meant that all of the leg was a bit fucked. So just thought that I could go on feeling and compass. This didn’t work and went above and wayyyy too long.

To next time: better direction on short legs. Better plan when you go across and up or down.
2 PM

Orienteering 17:00 [1] 1.2 km (14:10 / km) +100m 10:00 / km
ahr:140

Micr-O after rollerskiing very cool terrain.

Cross country skiing 1:18:00 [1]
ahr:141

OLGY IT
rollerskiing in the valley and then up to where the others were doing orienteering. A bit slippery to do skate in the wet but it was alright. Felt okay, nothing special.

4:24
18.24
468+

Wednesday May 29 #

10 AM

Orienteering 1:15:00 [1] 6.82 km (11:00 / km) +300m 9:01 / km
ahr:130

OLGY IT
50-50 walk and run

jwoc relevant terrain. Tbh quite difficult and different from expected. Quite stony and green. This just made it extra difficult which I liked. Loads to improve in this kind of terrain.
5 PM

Orienteering 19:00 [5] 4.7 km (4:03 / km) +45m 3:51 / km
ahr:182

3PT FINAL

really cool sprint. Work to do physically and technically. But going in the right direction.

+3’ hard from wu

Running 21:00 [2] 3.8 km (5:32 / km) +20m 5:23 / km
ahr:145

WU CD

Tuesday May 28 #

Orienteering 1:10:00 [2] 8.75 km (8:00 / km) +570m 6:02 / km
ahr:155

OLGY IT LD training
Got followed by Josh, very nice. Tough terrain with loads of climbing to be done. One 20” at n6. Then a bad RC to 10 trying to hold height, should just have taken the path.

Monday May 27 #

10 AM

Orienteering 15:36 [5] 3.28 km (4:45 / km) +80m 4:14 / km
ahr:180

3PT #5
4th +1:26

Quite good tbh, a lot to catch up physically.

Running 15:00 [1] 2.9 km (5:10 / km)
ahr:145

WU
5 PM

Cross country skiing 1:15:00 [2]
ahr:146

Easy DP 2-3 wheels
Hr still high but the massive amount of water probably made it harder than intended.

3:42 pace

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