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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 24, 2012:

activity # timemileskm+mload
  Orienteering4 4:11:53 26.56(9:29) 42.75(5:54) 615149.9
  Running6 3:54:16 18.5(12:40) 29.77(7:52) 62956.4
  Total7 8:06:09 45.07(10:47) 72.53(6:42) 1244206.3
  [1-5]7 8:05:44

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Sunday Jun 24, 2012 #

Orienteering 1:20:00 [4] 12.0 km (6:40 / km)

O festivalen chasing start. As soon as I started I knew I wasn't going to be setting any records for pace today. Settled into a steady pace and focussed on finding the controls. A few people came past at the start but I started to feel better around the loop at the top. Started to miss coming down the hill after the butterfly but corrected myself quickly, then was very hesitant into the spectator control. Really quite tired by now. Then after the spectator I off on the last loop, got 500m round the lake until I realised I'd missed out a control just after the spectator. 3-4mins of extra running in marsh that I didn't need to do. Motivation dropped completely from this point and a couple more people came passed from that point to the finish.

Turns out that at the spectator I was in 18th, one place higher than I started, and I lost 6 places from there to the finish. Damn.

Not really been focussing on the long races this year so I'm not surprised that I found these tough but glad I did them. I have quite a lot of confidence in my orienteering at the minute but not so much confidence in my running. Bit of a new situation to be in for me. Seems that I am starting most races feeling slow and taking a while to get any good feeling.

Taper now for World Unis

Running 10:00 [3] 1.0 km (10:00 / km)

Really very slow back up the hill.
10 AM

Running 17:53 [2] 2.77 km (6:27 / km) +4m 6:24 / km

Warm up, not feeling very spritely.

Saturday Jun 23, 2012 #

12 PM

Running 22:13 intensity: (1:07 @1) + (6:48 @2) + (14:18 @3) 3.28 km (6:46 / km) +181m 5:18 / km
ahr:130 max:153

Warm up

Orienteering 1:44:29 intensity: (41 @1) + (46 @2) + (12:21 @3) + (1:18:56 @4) + (11:45 @5) 17.02 km (6:08 / km) +461m 5:24 / km
ahr:159 max:174

O festivalen long race. Wow that was hard. Hilly, green and more marsh than I have seen for a long while. Ran pretty clean, felt good in parts and really bad in others. Lost a couple of minutes round the last loop through tiredness and really suffering by the end.

Running 13:00 intensity: (6:44 @1) + (6:16 @2) 1.5 km (8:39 / km) +39m 7:39 / km
ahr:112 max:129

Very very slow back up the hill.

Friday Jun 22, 2012 #

5 PM

Running 11:50 intensity: (12 @0) + (46 @1) + (9:41 @2) + (1:11 @3) 1.71 km (6:55 / km) +72m 5:43 / km
ahr:116 max:134

Warm up

Orienteering 20:15 intensity: (1 @0) + (23 @1) + (9 @2) + (40 @3) + (12:27 @4) + (6:35 @5) 4.49 km (4:31 / km) +48m 4:17 / km
ahr:164 max:174

O festivalen Sprint. Quite interesting course, stomach was not enjoying it though and was taking it quite slow as a result.

Running 9:02 intensity: (23 @1) + (5:10 @2) + (3:29 @3) 1.4 km (6:27 / km) +41m 5:38 / km
ahr:127 max:141

Very slow back up the hill

Thursday Jun 21, 2012 #

3 PM

Running 1:05:18 [2] 10.86 km (6:01 / km) +178m 5:33 / km

Easy jog up to Sognsvann to collect some controls from last week.

Wednesday Jun 20, 2012 #

6 PM

Running 1:25:00 intensity: (11 @0) + (18:48 @1) + (41:22 @2) + (5:24 @3) + (16:02 @4) + (3:13 @5) 7.25 km (11:44 / km) +114m 10:52 / km
ahr:129 max:180

Intervals and orienteering from lillostua. Jog then a few sprints followed by 5,2,2,2,5 with indeterminate rest followed by two short orienteering loops back to back. Feeling better in the terrain than urban.

Tuesday Jun 19, 2012 #

3 PM

Orienteering 47:09 intensity: (1 @0) + (41 @1) + (21:19 @2) + (5:29 @3) + (2:49 @4) + (16:50 @5) 9.24 km (5:06 / km) +106m 4:49 / km
ahr:144 max:181

Sprint training in Nydalen. Not feeling very fast.

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