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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cherry

In the 7 days ending May 13:

activity # timemileskm+m
  orienteering5 6:22:44 30.45(12:34) 49.0(7:49) 2248
  running5 2:43:22 18.7(8:44) 30.09(5:26) 474
  Total10 9:06:06 49.14(11:07) 79.08(6:54) 2723
  [1-5]10 8:54:20

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Sunday May 13 #

11 AM

orienteering 2:24:31 intensity: (3:21 @0) + (9:12 @1) + (15:40 @2) + (21:09 @3) + (41:15 @4) + (53:54 @5) 20.42 km (7:05 / km) +943m 5:45 / km
ahr:162 max:198

EOC long distance

Map and route:
http://kartarkiv.nydalen.idrett.no/show_map.php?us...
Results:
https://eventor.orienteering.org/Events/ResultList...

Pleased with my race. Not many mistakes and felt pretty good physically. Race wasn't quite as tough as expected, but still pretty wrecked at the finish.

1-4: Quite an easy start. Mostly looking at routechoice 4-5.

4-5: Picked the best routechoice. Hard to see small path.

9-10: Routechoce error, didn't see lower path, was focusing on later legs and lost maybe 1min here.

12-13: Took the best routechoice. South was maybe ok as well.

24-25: Rasmus had almost caught me at 24 but I was sure of my routchoice to 25, looked back and saw he had chosen the same.

25-29: Rasmus came past on descent to 25. Was behind him until a small mistake on 29 (30sec) I got infront.

30-3end: Trying to hold onto Rasmus, was good to chase somebody on this last section to keep motivation up.

Saturday May 12 #

7 AM

running 30:18 intensity: (2 @0) + (2:13 @1) + (19:34 @2) + (8:29 @3) 6.04 km (5:01 / km) +70m 4:44 / km
ahr:130 max:148

Friday May 11 #

11 AM

running 35:09 intensity: (14 @0) + (34 @1) + (21:20 @2) + (12:46 @3) + (15 @4) 5.83 km (6:02 / km) +193m 5:11 / km
ahr:135 max:160

Thursday May 10 #

10 AM

orienteering 58:25 intensity: (1:21 @0) + (6:03 @1) + (35:02 @2) + (15:51 @3) + (8 @4) 7.04 km (8:18 / km) +354m 6:38 / km
ahr:129 max:158

Wednesday May 9 #

7 AM

running 23:20 intensity: (25 @0) + (22 @1) + (8:49 @2) + (11:57 @3) + (1:47 @4) 4.46 km (5:14 / km) +73m 4:50 / km
ahr:141 max:171

1 PM

orienteering 1:02:26 intensity: (1:58 @0) + (7:37 @1) + (10:25 @2) + (32:55 @3) + (9:16 @4) + (15 @5) 7.23 km (8:38 / km) +290m 7:11 / km
ahr:139 max:181

Ran the open race. Was a crappy course in a bad bit of the area, and was a bit disappointed. Should have taken a map from the middle final. Feeling quite tired as well.

Tuesday May 8 #

9 AM

orienteering 1:17:35 intensity: (2:35 @0) + (4:29 @1) + (19:27 @2) + (23:30 @3) + (6:48 @4) + (20:46 @5) 8.76 km (8:51 / km) +428m 7:07 / km
ahr:150 max:196

EOC Middle distance qualifier.

Map and route:
http://kartarkiv.nydalen.idrett.no/show_map.php?us...
Results:
https://eventor.orienteering.org/Events/ResultList...

Very nervous before start of the race but had a good warm up and was pretty focused at the start. In general a good race and was pleased when I came into the finish. Made 2x 30sec mistakes, the 2nd one at 13 was too much to qualify. Missed out by 2seconds!!

Start-1: Looked tricky and decided to try to run up spur and green, and took a good compass bearing. However never saw the spur as didn't climb enough, the vegetation mapping was rubbish and unusuable.

2-12: Good section and pretty pleased with my routechoice, little hesitant into 7 and 8 but otherwise ok.

12- Fell and hit my thigh pretty hard off a tree, but wasn't too bad put me off a little.

13. Came lower out of 12 than expected but then tried to weave my way across the slope using the boulder and the reentrant. Vegetation quite nasty. Looked at compass at top of reentrant but countoured too highm, control was hidden behind a rootstock, lost 30sec.

Basically I am only just fit enough for this terrain and can't afford any mistakes if I want a good result. Will run the open race tomorrow then give everything in the long on sunday!
5 PM

running 44:09 intensity: (25 @0) + (3:16 @1) + (24:05 @2) + (16:23 @3) 8.22 km (5:22 / km) +73m 5:08 / km
ahr:132 max:154

Monday May 7 #

10 AM

orienteering 39:47 intensity: (42 @0) + (3:54 @1) + (27:37 @2) + (7:34 @3) 5.54 km (7:11 / km) +233m 5:56 / km
ahr:128 max:146

Middle qualifier model. Very nice forest, don't think its relevant at all for the race. Steeeep
4 PM

running 30:26 intensity: (43 @0) + (8:45 @1) + (18:42 @2) + (2:16 @3) 5.54 km (5:30 / km) +66m 5:11 / km
ahr:121 max:146

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