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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Orienteering9 9:16:21 40.82(13:38) 65.69(8:28) 605
  Running2 1:22:40 10.28(8:02) 16.55(5:00) 195
  Swimming2 26:00 0.78(33:28) 1.25(20:48)
  Total13 11:05:01 51.88(12:49) 83.49(7:58) 800

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Sunday Aug 20, 2017 #

11 AM

Orienteering warm up/down 20:07 [3] 3.8 km (5:18 / km) +20m 5:09 / km

To the start from the station before.
Back from the arena to the station afterwards.

Orienteering race 40:17 [5] 5.86 km (6:52 / km) +50m 6:36 / km

Hemfosadubbeln medel
Hmmmm, made a stupid 180 off the start flag as I didn't expect to be going back on myself to #1 binning 2mins. Went around the bottom in to the control and came up the slope to find Erik Liljequist a bit confused. Took different lines to #3 but met up in the circle. Lost a bit of time too low on #4 before getting back in font to #5. Rushed a bit to #6 and despite running bang on line thought I was too far south and missed 30s to the north taking Erik with me. Dropped a bit back on #8 but took a straighter line so overtook again in to #11 then played it safe to #12 dropping back a bit. Enjoyed the longer leg taking a different line but falling back in behind in the circle and overtook in to #15 navigating in to the finish.

It definitely helped with confidence, running with someone out there and it whilst at times I had to work hardish to keep up they aren't going that fast out there. A good end to the fortnight.

Saturday Aug 19, 2017 #

10 AM

Orienteering warm up/down 18:40 [3] 3.05 km (6:07 / km) +15m 5:58 / km

Jog to the start
And back from the finish with Beth

Orienteering race 1:35:04 [4] 11.83 km (8:02 / km) +85m 7:45 / km

Hemfosadubbeln Lang
Felt like I had a decent if slowish start but navigating well. Then came off my bearing slightly to #4 and found a parallel feature which threw me, ran back after a little to relocate and straight in 2:30 lost. Then navved pretty well again with a little overshoot to #8. Fine though #16. A little drift left again cost me about 30s to #17 before my big mistake. Took a bearing to #18 but couldn't follow it for toffee, went way left initially and losing myself then managed to relocate and then drifted too far right. Had to slow down loads here losing 5mins at least. Pretty comfortable after this but lost quite a bit of confidence through #19 and #20.

Not the best pre-race prep being at Gronalund till 10:30.
4 PM

Swimming 6:00 [1] 0.5 km (12:00 / km)

Little bit of a swim after the long

Friday Aug 18, 2017 #

8 AM

Running 30:00 [3] 5.5 km (5:27 / km) +70m 5:08 / km
shoes: Mizuno Sayonara 2

Ran to the training in Hammarbyhojden today, left the house in drizzle, but after 5mins of running it turned in to a bit of a downpour. Along Altavagen towards Sickla before heading along Jarlasjon to Hammarbybacken. Quite run up that before dropping down to the start area.

Thursday Aug 17, 2017 #

10 AM

Orienteering 53:43 [3] 4.8 km (11:11 / km) +30m 10:51 / km

Brunn
Hanging controls on a corridor map, infinitely more stressful. Cut across between two corridors (maybe 500m) looking for a vague form-line hill.....not the best plan really. Took a while to relocate but really enjoyed it!
Managed to fall off a cliff hanging the second control and bruised my ribs.
6 PM

Orienteering warm up/down 33:53 [3] 5.5 km (6:10 / km) +40m 5:57 / km

From Hellasgarden in to Nacka with a decent-sized group for Ravninen club training. Tracks and terrain.
Extended loop back to the club hut around the lake front.

Orienteering 16:20 [4] 2.33 km (7:01 / km) +25m 6:39 / km

Keps OL in Nacka
Running with Tom. We smashed it despite my poor direction at times I do like a good drift, need to work on holding direction it seems!

Wednesday Aug 16, 2017 #

8 AM

Orienteering 15:00 [3] 2.3 km (6:31 / km) +40m 6:00 / km
shoes: Mizuno WR19

Putting the last few Luffarligen controls out and running up to the start and back.
1 PM

Orienteering 43:37 [3] 5.7 km (7:39 / km) +85m 7:07 / km

Collecting in the Luffarligen controls from Nacka. Despite going there yesterday still managed to balls up one by a minute or two by being too cautious. Nice to be out in it again.

Tuesday Aug 15, 2017 #

10 AM

Orienteering 1:29:30 [3] 8.6 km (10:24 / km) +70m 10:00 / km

Collecting controls and shadowing Angus, Joe and David around a trains exercise in Samskolan near Saltsjobadet.
Was going slow at times then able to speed up once we'd overtaken the girls groups. Pretty decent technically, when 'racing' but direction not always the best.
4 PM

Swimming 20:00 [3] 0.75 km (26:40 / km)

Slow with Tom
6 PM

Orienteering 1:22:00 [3] 7.7 km (10:39 / km) +95m 10:02 / km

Hanging/checking controls with Tom in Nacka for Luffarligen. Got complacent at one point and got rather misplaced. Rest were fine though.

Monday Aug 14, 2017 #

10 AM

Orienteering 48:10 [3] 4.22 km (11:25 / km) +50m 10:47 / km

Control hanging in Svartvik. All generally fine bar one where the map was quite vague so had to go in and out a couple of times to be sure.
Out to collect a few but bumped in to Tom who was on it so shuffled back via the last one to get in.
8 PM

Running 52:40 [3] 11.05 km (4:46 / km) +125m 4:31 / km
shoes: Mizuno WR19

Had been desperate to get out for a simple run at some point. So managed to get out after the group did Ravninen's S&C class.
Out through Nacka to Kolarangen then towards Mellanberg before heading back to Altavagen and looping beyond to get over 10km. Enjoyable out in the dying light in a vest.

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