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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Aug 17:

activity # timemileskm+m
  Gym2 1:00:00
  Orienteering1 43:35 1.88(23:11) 3.03(14:24) 43
  Total3 1:43:35 1.88 3.03 43

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Friday Aug 16 #

Gym (SAS Lounge Oslo airport) 30:00 [3]

Nice short session in the SAS Lounge Oslo waiting for our flight to Amsterdam. Super civilised set up with exercise bike, free weights, pulley multi gym, mats and nice showers.

5 minutes bike
20 minutes weights, Biceps, rows, squats
5 minutes Stretching

Then for nice soup and beer!

Wednesday Aug 14 #

5 PM

Orienteering race (WOC Spectator Race) 43:35 [3] 3.03 km (14:24 / km) +43m 13:27 / km

WOC Long Day Spectator race.

My first time in a Norwegian forest, and impressions were !tough to run!

Very soft underfoot with subtle contour details. Only a short / middle distance course but very hard to run any more than a few steps.Quite in awe of the WOC runners doing 5 minute km in this terrain even if they had a few wide road / track routes they could take but for a 15-20% increase in distance over the straight line.

Navigated well for the first 4 out of 6 controls but number 5 which was a longish leg I came unstuck. Crossed a few big features and into a semi clear area and I knew I was in the general area but could not fit ground to map or map to ground. Though oh well not too far back to the start triangle and thought I am on the right bearing so kept going and spotted a couple of other controls. The crowds were gathering as there were a few other last but one controls so checked one that I knew was not mine and kept going.

Spotted a ditch, mine was on a ditch junction in a flatter area and though maybe, looked up and saw a control so did not have to go tot he start to relocate. No real idea how it worked but it did!

Pretty low on the list at the end but I made it around and no Trolls came and took me to the lair.

Spent the next few hours watching the the WOC Long race, great weather and amazing infrastructure and live video, GPS etc in the Arena.

Sunday Aug 11 #

Gym (Trondheim hotel ) 30:00 [3]

Short session in the hotel gym to make room for the bacon!

5 minutes bike
Biceps, seated row, dead lifts

Stretching 5 minutes

Legs still a bit stiff from the mountain stair case

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