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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Orienteering2 1:40:00 8.89(11:15) 14.3(7:00)
  Running4 1:18:05 9.01(8:40) 14.5(5:23)
  Total4 2:58:05 17.9(9:57) 28.8(6:11)
averages - weight:82.5kg

» now

Sunday Aug 27, 2017 #

7 AM


10 AM

Running warm up/down (xc) 6:25 [2] 1.2 km (5:21 / km)
ahr:138 max:156

Orienteering race (forest) 1:02:25 [4] 8.8 km (7:06 / km)
ahr:163 max:173

17/18 Ranking Event 2, Waxholms OK long Frösvik, H40 7.7km (4/11)

Much better, slept well and putting the power down didn't leave me unable to focus on the map, neither literally nor planning-wise. I did however still make mistakes, one big miss at 4 plus medium ones at 1 and 6. I could have taken a better route to 10 as well but a massive difference from yesterday both in terms of the overall control and max power output.

Comparing splits with Nick afterwards shows that I am much closer than at the Summer multi-days and even on the longer legs which is especially pleasing.

Today's ranking points - 28.80...
47.27 25/08/17 start
44.78 26/08/17 before event
41.08 27/08/17 after event
24.00 30/06/18 target

Saturday Aug 26, 2017 #

6 AM


I've been trying to think of some new targets, some sort of plan to keep me interested in staying in shape over the Autumn/Winter. I know I'm going to get ill (middle and youngest sons already have their first ailments of the Autumn) but with the right attitudes towards sleep, diet and work it should be possible to minimise both the number of colds caught and the damage done by each one, directly or indirectly.

I think it's key for a main target to be measurable and also fairly realistic in order to have the best chance of turbo-charging motivation levels. I've come up with lots of ideas but long-term wise it makes sense to periodise training around the ORingen as it's an event we will very likely be making a beeline for each and every year now that our older sons are getting properly interested in orienteering.

I'll base the target around the very measurable Swedish ranking list, the period starts now at the beginning of the Autumn season, I'll give my body some rest after the last ranking events in early Nov, do a Winter build up mid-Dec to mid-Mar and aim to hit the spring season hard Apr-May. So by June I would like to have approximately halved my ranking list points to 24.
11 AM

Running warm up/down (xc) 7:40 [2] 1.1 km (6:58 / km)
ahr:135 max:157

Orienteering race (forest) 37:35 [4] 5.5 km (6:50 / km)
ahr:165 max:173

17/18 Ranking Event 1, Sundbybergs IK middle Frösvik, H21 4.7km (29/40)

Not a good start to the campaign. A bad night's sleep made pushing hard too much of an effort and as a result my mind was simply not on the nav. Mistakes on almost every control but amazingly only one big mistake losing around 2 minutes on 12.

A positive is that it seems that the long-term goal is a realistic one, I already have the fitness to achieve it, providing I find the controls cleanly ;) 32 minutes would have been enough for 24 points.

Today's ranking points - 40.05...
47.27 25/08/17 start
47.27 25/08/17 before event
44.78 26/08/17 after event
24.00 30/06/18 target

Friday Aug 25, 2017 #

7 AM


6 PM

Running (road/xc) 36:25 [2] 6.0 km (6:04 / km)

Reverse short trail route, recovery to easy.

Thursday Aug 24, 2017 #

7 AM


Wednesday Aug 23, 2017 #

7 AM


7 PM

Running warm up/down (xc) 7:15 [3] 1.3 km (5:35 / km)
ahr:144 max:161

Running race (road/xc) 20:20 [5] 4.9 km (4:09 / km)
ahr:173 max:178

Bellmanstafetten, MrOrange 1, Leg 5.

Well glad that's over with, I can put threshold running to bed again. Really not comfortable or that enjoyable either. I have felt a little more comfortable running at almost max gradually over the last couple of weeks but tonight was brutal. I may have to adjust my zones again - is it possible to run as much as 5km just over threshold? Probably not, more likely that I've based my zones on performances where I've been a little fatigued. 100% fresh tonight, fairly obviously.

Both teams did well, everybody was either towards the quicker side of their estimations or under them. One or two big surprises, the dark horses showed their true colours as expected. Fortunately I did manage to get the fastest time amongst our two teams but there were 3 low 21s to keep me on my toes.

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