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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Orienteering20 21:06:08 71.17(17:47) 114.53(11:03) 1843
  Running25 10:13:22 56.52(10:51) 90.96(6:45) 1141
  Cycling4 4:59:05 45.83 73.76 523
  Total35 36:18:35 173.52 279.25 3507
  [1-5]35 36:09:21

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Saturday Aug 31, 2013 #

8 AM

Running 11:16 intensity: (49 @1) + (7:22 @2) + (3:05 @3) 1.69 km (6:40 / km) +15m 6:23 / km
ahr:134 max:153

Warm up

Orienteering (Skene middle lillasjö) 43:29 intensity: (43 @1) + (2:30 @2) + (14:33 @3) + (24:48 @4) + (55 @5) 4.31 km (10:05 / km) +106m 8:59 / km
ahr:159 max:182

Took it easy physically felt slow but tried to orienteer right, still not sure I am doing this whole having aim for every session and doing it well. I go in with good intentions but making the routine is hard, try smaller steps?

Running 9:55 intensity: (2:09 @1) + (4:53 @2) + (2:53 @3) 0.93 km (10:40 / km) +11m 10:05 / km
ahr:131 max:151

Warm down
owey ouch ear hurts can't concentrate on much else.

Friday Aug 30, 2013 #

5 PM

Running 38:38 intensity: (39 @1) + (15:11 @2) + (21:59 @3) + (49 @4) 6.55 km (5:54 / km) +107m 5:27 / km
ahr:141 max:163

Easy run exploring the otherside of Floda
tired this morning good in the middle of the day then on the train back just felt really tired again so easy run trying some new shoes that hopefully will not give me blisters (north face single track hayasa)

Thursday Aug 29, 2013 #

6 AM

Running 42:41 [2] 7.09 km (6:01 / km) +41m 5:51 / km

Morning circuit of the lake and dip in the lake! Bit windy this morning but again nice after the run - suddenly felt more awake.
As is usual in the morning niggly pains feel worse not helped by very poor nights sleep.
4 PM

Running 7:39 intensity: (8 @1) + (3:48 @2) + (3:24 @3) + (19 @4) 1.11 km (6:54 / km) +24m 6:13 / km
ahr:141 max:166

Warm up

Orienteering 54:52 intensity: (28 @1) + (2:19 @2) + (13:12 @3) + (38:53 @4) 5.65 km (9:43 / km) +99m 8:56 / km
ahr:163 max:179

SM Medel training
Spend the least time possible in marshes! Cross them strongly and know it won't be long before you leave them or it will be tough. Having said that I really enjoyed this course and got into expecting what to see for 50% of it struggled on the slope at the end needed to adjust slightly/plan better before entering the circle!

Wednesday Aug 28, 2013 #

7 AM

Running 37:28 [2] 5.82 km (6:26 / km) +46m 6:11 / km

Run round the lake, meet Doug half way and run back with him
Finished with a swim very nice!
5 PM

Running 53:34 [3] 8.6 km (6:14 / km) +71m 5:59 / km

Run down the river and back, very pretty.
Tired to start with struggling with various niggles and tiredness.
Also got lost a few times.

Tuesday Aug 27, 2013 #

8 AM

Running 41:16 [2] 7.21 km (5:43 / km) +219m 4:58 / km

Morning run around the lake Savelangan
5 PM

Running 11:20 intensity: (16 @1) + (1:25 @2) + (7:25 @3) + (2:14 @4) 1.92 km (5:54 / km) +30m 5:29 / km
ahr:150 max:174

Warm up from Skatas to start of orienteering intervals
Everyone very nice and friendly
slightly nervous but happy mood

Orienteering 48:08 intensity: (1:17 @1) + (3:19 @2) + (10:56 @3) + (28:39 @4) + (3:57 @5) 6.38 km (7:33 / km) +87m 7:04 / km
ahr:164 max:183

8 orienteering intervals
terrains quite varied a swedish sort of home(scottish terrain) very nice - tough but not too hilly!
Good to train with good girls push me to work harder and faster and better!

Running 15:13 intensity: (5:24 @2) + (7:34 @3) + (2:15 @4) 2.25 km (6:46 / km) +25m 6:24 / km
ahr:146 max:166

Warm down
Then shower and dinner at club hut and then a talk about the upcoming SM races and the areas they will be on! Alot of it passed over my head - Swedish is improving but not that fast!

Monday Aug 26, 2013 #

Note

Travelling to Gothenburg a rest day but not all that restful!
However arrived in Floda and staying in a beautiful place with very nice people!

Sunday Aug 25, 2013 #

9 AM

Running 12:55 [1] 2.01 km (6:26 / km) +4m 6:22 / km

Warm up

Orienteering 1:54:20 [3] 13.02 km (8:47 / km) +183m 8:12 / km

Langdistans
better orienteering not as agressive

Running 8:03 [1] 0.58 km (13:53 / km) +10m 12:50 / km

Saturday Aug 24, 2013 #

10 AM

Running 15:21 [1] 2.11 km (7:16 / km) +33m 6:45 / km

Warm up even some drills

Orienteering 44:52 [4] 5.7 km (7:52 / km) +40m 7:36 / km

Middle distance
Really not my best race more on that with the map soon

Running 9:29 [1] 1.1 km (8:37 / km) +23m 7:48 / km

Pretty annoyed warm down on my own

Friday Aug 23, 2013 #

9 AM

Running 16:44 [2] 1.88 km (8:54 / km) +10m 8:40 / km

Warm up

Orienteering 22:14 intensity: (9:14 @0) + (8:00 @4) + (5:00 @5) 3.97 km (5:36 / km) +36m 5:21 / km

Mixed Sprint relay
Loved it! What a way to start getting speed back again

Running 11:46 [1] 1.42 km (8:17 / km) +29m 7:31 / km

Warm down

Thursday Aug 22, 2013 #

9 AM

Orienteering 36:50 [2] 2.6 km (14:10 / km) +77m 12:21 / km

Hanging controls contour only
1 struggled to get into the map but made sense of it and confident to control circle
2 was good
3 good plan but maybe too confident with it and missed a turn up a reentrant managed to relocate fairly quickly but still not as planned off direction and lower down slope than should be however alarm bells rang and corrected.

Orienteering 1:04:38 [2] 5.15 km (12:33 / km) +70m 11:45 / km

Ran 9-5 on boys course planned well and executed. Then did this in reverse to collect controls (slow due to following round the last stragglers)
Tried the last 3 controls on my own not collecting first one good last 2 bit wibbly plan was there but direction/execution not there not picturing the terrain right.

Wednesday Aug 21, 2013 #

9 AM

Running 11:11 [1] 1.56 km (7:10 / km) +28m 6:35 / km

Warm up

Orienteering 43:30 [3] 3.92 km (11:06 / km) +44m 10:31 / km

Paradiset Qualification
Oh dear really not with it trying to run way too fast not gt the right technique for it sorted!
So tired and frustrated by the end

Running 6:25 [1] 1.1 km (5:50 / km) +8m 5:38 / km

Warm down

Orienteering 23:16 [4] 2.69 km (8:39 / km) +53m 7:52 / km

Paradiset final - much better missed one control - shame was just wrong side of a thick bit of trees was too high but couldn't see control to go lower.

Tuesday Aug 20, 2013 #

8 AM

Running 9:40 [1] 1.52 km (6:22 / km) +8m 6:12 / km

Warm up

Orienteering 1:30:12 [2] 6.19 km (14:34 / km) +195m 12:35 / km

Slope O pretty tough but both the athletes I followed showed a lot of improvement throughout the course!
5 PM

Running 9:00 intensity: (2:44 @1) + (2:51 @2) + (1:50 @3) + (1:35 @4) 1.2 km (7:30 / km) +32m 6:37 / km
ahr:125 max:167

Warm up

Orienteering 39:28 intensity: (27 @1) + (8 @2) + (3:40 @3) + (30:25 @4) + (4:48 @5) 4.47 km (8:50 / km) +43m 8:26 / km
ahr:170 max:184

Club champs - not a great race for me very sloppy.

Running 31:27 intensity: (25:12 @1) + (4:18 @2) + (1:57 @3) 2.69 km (11:41 / km) +90m 10:01 / km
ahr:137 max:157

Warm down and sollecting controls

Monday Aug 19, 2013 #

9 AM

Orienteering 1:47:32 [2] 7.19 km (14:57 / km) +160m 13:28 / km

Hanging and shadowing and checking. Paradiset
3 PM

Running 32:36 [1] 4.93 km (6:37 / km) +37m 6:22 / km

Run over to weightlifting session and back.

Sunday Aug 18, 2013 #

11 AM

Note

Line course with other girls

Running 6:01 [2] 1.01 km (5:57 / km) +6m 5:48 / km

Orienteering 37:55 [3] 3.96 km (9:34 / km) +36m 9:09 / km

Line course with other girls
1 PM

Orienteering 17:50 [2] 1.36 km (13:07 / km) +26m 11:59 / km

Saturday Aug 17, 2013 #

9 AM

Running 11:32 intensity: (1:40 @1) + (2:43 @2) + (7:09 @3) 1.62 km (7:07 / km) +8m 6:56 / km
ahr:139 max:160

Warm up jog
Stretched this morning

Orienteering 1:14:53 intensity: (22 @1) + (1:21 @2) + (18:14 @3) + (54:56 @4) 8.8 km (8:31 / km) +97m 8:04 / km
ahr:164 max:180

Hellas Langdistans

Running 13:10 intensity: (1:25 @1) + (9:05 @2) + (2:40 @3) 1.64 km (8:02 / km) +29m 7:23 / km
ahr:131 max:143

Friday Aug 16, 2013 #

9 AM

Orienteering 1:55:39 [3] 9.12 km (12:41 / km) +89m 12:05 / km

Hanging shadowing and long legs Orminge
Hip ok still felt a little awkward
Did a long legs course seems my picture of the circle from AP is letting me down.
2 PM

Orienteering 13:35 [1] 1.68 km (8:05 / km) +63m 6:48 / km

Thursday Aug 15, 2013 #

9 AM

Running 13:04 intensity: (25 @1) + (1:58 @2) + (4:23 @3) + (6:18 @4) 1.94 km (6:44 / km) +16m 6:28 / km
ahr:155 max:176

Orienteering 1:13:30 intensity: (27:11 @1) + (15:48 @2) + (18:21 @3) + (12:10 @4) 5.0 km (14:42 / km) +143m 12:52 / km
ahr:131 max:171

Shadowing, and observing in the forest
Navigation pretty unfocussed and off line
5 PM

Running 13:32 intensity: (16 @1) + (4:03 @2) + (5:15 @3) + (3:58 @4) 2.04 km (6:38 / km) +25m 6:15 / km
ahr:149 max:170

Warm up

Orienteering 53:59 intensity: (20:16 @1) + (4:08 @2) + (3:40 @3) + (17:38 @4) + (8:17 @5) 4.5 km (12:00 / km) +51m 11:21 / km
ahr:146 max:185

Rosenlovetstaffet club evening
A bit like intervals - in a team taking it in turns to do two control loops
Big mass start.
Was a bit all over the place trying to run fast and not really planning ahead or navigating!

Running 11:15 intensity: (19 @1) + (1:58 @2) + (6:14 @3) + (2:44 @4) 1.41 km (7:59 / km) +6m 7:49 / km
ahr:149 max:169

Control collecting and warm down

Wednesday Aug 14, 2013 #

9 AM

Running 6:40 [1] 1.06 km (6:17 / km) +6m 6:07 / km
ahr:151 max:159

Warm up

Orienteering 1:30:27 [3] 4.68 km (19:20 / km) +89m 17:39 / km
ahr:139 max:174

Shadowing and and briefing/debriefing control collecting
and run home.

Tuesday Aug 13, 2013 #

6 AM

Running 3:48 [1] 0.5 km (7:36 / km) +-10m 8:26 / km

Attempted morning jog but just too sore returned home - hip not itb this morning but will keep stretching
7 PM

Orienteering 54:59 [3] 4.19 km (13:07 / km) +57m 12:17 / km

Clock relay next to hut was not easy to run but completed it and found out that need to work on technique 4/5 weeks off is not good for it!

Monday Aug 12, 2013 #

8 AM

Running 24:16 [1] 4.04 km (6:00 / km) +6m 5:58 / km

Morning jog
awkward
5 PM

Running 32:53 [2] 5.57 km (5:54 / km) +80m 5:31 / km

Evening jog foung skatas and decided hip not so bad but ITB sore

Sunday Aug 11, 2013 #

2 PM

Running 20:14 [1] 3.03 km (6:41 / km) +47m 6:12 / km

painkillers = less painful plus more stretching

Saturday Aug 10, 2013 #

4 PM

Running 13:20 [1] 1.83 km (7:17 / km) +22m 6:52 / km

very painful hip

Thursday Aug 8, 2013 #

9 AM

Cycling 51:06 [3]
ahr:137 max:169

In gym on spin bike intervals

Wednesday Aug 7, 2013 #

11 AM

Cycling 1:37:31 [3] 34.08 km (2:52 / km) +209m 2:47 / km
ahr:142 max:174

Tuesday Aug 6, 2013 #

10 AM

Cycling 55:07 [2] 16.15 km (3:25 / km) +115m 3:18 / km
ahr:139 max:174

Friday Aug 2, 2013 #

12 PM

Cycling 1:35:21 [3] 23.53 km (4:03 / km) +199m 3:53 / km

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