Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Mar 16, 2014:

activity	#	time	miles		km		+m
orienteering	5	6:32:24	31.78	(12:21)	51.15	(7:40)	303
Trail run	2	1:05:30	6.71	(9:46)	10.79	(6:04)	211
Strength	1	45:00
Total	7	8:22:54	38.49		61.94		514
[1-5]	4	3:58:00

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Sunday Mar 16, 2014 #

9 AM

Trail run 9:50 [3] 1.39 km (7:06 / km) +12m 6:48 / km
ahr:94 max:94

Running to the start with David. The plan was to maybe pick up controls from the training, but since there were 4 of us, it seemed challenging to arrange, so instead I just reran a slightly different version of the course from yesterday.

orienteering 1:25:52 [4] 10.45 km (8:13 / km) +11m 8:11 / km
ahr:144 max:164

The goal was to navigate a bit better today, and things started well enough on that front. However, still managed to have my fair share of hesitations, parallel errors and goofs despite having visited many of the sites yesterday. Running better, but not as hard today. Running more in Lunsen would be good for my technique.

Saturday Mar 15, 2014 #

10 AM

orienteering 10:30 [0] 1.35 km (7:47 / km) +9m 7:32 / km

orienteering 1:15:50 [0] 9.76 km (7:46 / km) +12m 7:43 / km

Wednesday Mar 12, 2014 #

6 PM

orienteering 17:57 [0] 2.7 km (6:38 / km) +62m 5:57 / km

orienteering 28:31 [0] 3.7 km (7:43 / km) +11m 7:36 / km

orienteering 15:54 [0] 2.71 km (5:51 / km) +34m 5:31 / km

Tuesday Mar 11, 2014 #

6 PM

orienteering 4:11 [0] 0.59 km (7:05 / km) +6m 6:45 / km

orienteering 1:52:01 [0] 13.33 km (8:24 / km) +99m 8:06 / km

Monday Mar 10, 2014 #

1 PM

Trail run (backbana) 32:40 [4] 5.0 km (6:32 / km) +196m 5:28 / km

Trail run 23:00 [2] 4.41 km (5:13 / km) +3m 5:12 / km

5 PM

orienteering 41:38 [5] 6.56 km (6:21 / km) +59m 6:04 / km

7 PM

Strength (rockgympa) 45:00 [4]

After the first night of the Super Triplet Top Gas series, we had our regular rockgympa. Johan added some new music and rearranged the exercises a bit, I really liked this current version. It was a tough session, but rewarding,

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