Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jun 27, 2010:

activity	#	time	miles		km		+m
Running	5	4:11:36	19.33	(13:01)	31.11	(8:05)	1013
Orienteering	3	2:37:47	11.84	(13:19)	19.06	(8:17)	606
Stretching	2	1:00:00
Circuits	1	44:21	1.63	(27:15)	2.62	(16:56)	185
Core	2	40:00
Swimming	1	25:00
Total	6	9:38:44	32.8		52.79		1804

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Saturday Jun 26, 2010 #

Running 5:54 [1] 0.61 km (9:40 / km) +49m 6:54 / km
ahr:98 max:128

Warm up a bit short but I started then had problems with heel and had to tape up and also with hamstring and stopped to stretch off and rub it.

Orienteering 21:02 [3] 2.62 km (8:02 / km) +61m 7:12 / km
ahr:160 max:174

First loop mass start went off fast against Hanne and was actually doing ok but couldn't keep it up later in course and made another not checking compass error. Not too bad stopped earlier but time lost and just affected me a lot mentally.

Orienteering 16:42 [4] 2.61 km (6:24 / km) +56m 5:46 / km
ahr:159 max:170

Second loop started by myself was determined to get it all right and took the speed down a notch and flowed myshc better and heard alarm bells earlier and kept on compass way better. So pleased with how I orienteered.

Orienteering 11:59 [4] 1.91 km (6:16 / km) +38m 5:43 / km
ahr:158 max:170

Third loop similar to second stopped rushing and orienteered and all went well pleased with end to the week.

Running 8:06 [1] 1.21 km (6:42 / km) +46m 5:37 / km
ahr:136 max:147

Warm down jog with Anne mainly to excape the flys but also had a good chat about first JWOC - last to start control first to finish, doing you own thing sleep if you need to etc and getting the balance right psychologically.

Friday Jun 25, 2010 #

Running 11:41 [1] 1.46 km (8:00 / km) +55m 6:44 / km
ahr:138 max:162

Warm up.

Orienteering 6:36 [4] 0.89 km (7:25 / km) +18m 6:43 / km
ahr:171 max:181

Prologue. Went fine apart from doing 4,3,2,1 but the orienteering fine.

Orienteering 37:43 [4] 3.4 km (11:06 / km) +160m 8:59 / km
ahr:161 max:182

A rather disappointing chasing sprint i messed up the second control big time and then 13 too. I wanted this to be a good aerobic fast session but I lost the head to head pulling along part of it however I still pushed through trying to race it. I think my problem is a compass problem I need to check it more and keep my head up rather than trying to push on, this will keep contact. I think it will be different in Denmark but I will keep this in mind for sweden. Just really frustrating as this race simulation session just didn't go as planned. Will prepare better mentally for the mass start tomorrow and aim to have better contact and keep head up and and use compass diligently.

C • Compass 1

Running 13:01 [1] 1.17 km (11:08 / km) +60m 8:52 / km
ahr:108 max:136

Warm down

Circuits 44:21 [3] 2.62 km (16:56 / km) +185m 12:30 / km
ahr:128 max:170

A circuits session with lots of drills and face paced very short sprints. Thinking about style too.

Core 10:00 [3]

Added on the end of the circuits session I did core abs work. And also been stretching over lunch for about 20 minutes.

Thursday Jun 24, 2010 #

Swimming 25:00 [2]

Went swimming on rest day did about 20 lengths in the outdoor pool in nice wide lanes. Hopefully getting rid of any lactic acid in muscles and gently using them to keep them in and get exercise whilst not being on feet as want to give feet and ankles a rest have been a little swollen this week.

Core 30:00 [1]

To compliment swimming on my rest day.

Wednesday Jun 23, 2010 #

Running 9:17 [1] 1.06 km (8:45 / km) +39m 7:23 / km
ahr:137 max:164

Warm up for long

Running 1:05:41 [3] 5.53 km (11:53 / km) +202m 10:02 / km
ahr:153 max:174

Long simulation/long model for WUOC I only did 3-8 as 10.8km bit too much for me at the moment in taper time. It is rough, not as much as the middle but just lots of bushes underfoot. Just need to be in attacking race mode. Nice navigation today was working out well with my point to point technique just need to ensure I have disciplined compass. Sore ankles afterwards so stood in a cold stream for 5-10 minutes getting the low down from the other girls on the terrain. It's agreed veg is generally well mapped what is there is right but the white can be variable and there are tiny 3 sided shacks that aren't mapped. The marshes are nice to run along and to navigate off.

Running 13:30 [1] 1.81 km (7:28 / km) +115m 5:40 / km
ahr:135 max:156

Warm up for sprint

Running 19:16 [5] 3.95 km (4:53 / km) +76m 4:27 / km
ahr:174 max:185

Sprint race around a swedish council estate park and university/science park type buildings, more testing in the coucil estate than expected and then some good route choices in the second part. I chose the slightly longer wigglier routes on both route choice legs and lost a bit of time on each.

Running 9:16 [1] 1.44 km (6:26 / km) +19m 6:02 / km
ahr:140 max:152

Warm down jog.

Stretching 20:00 [1]

Tuesday Jun 22, 2010 #

Running 13:43 [1] 1.65 km (8:19 / km) +28m 7:40 / km

Warm up

Orienteering 35:48 [3] 3.2 km (11:11 / km) +165m 8:53 / km

Middle similar area for Borlange, was rougher than anything I've experienced in Sweden before. Was able to keep good contact and very pleased with how I ran it just could have attacked a bit harder. Need to have a cycle in head of what running to and see beyond it ...
Terrain is rough, quite rocky, low visibility and runnability in green but very good in the white. The rides are pretty good to pick up, it's wet where there are marshes very slow running, the rough open is just that has some brashings often.

Running 13:51 [1] 2.0 km (6:56 / km) +7m 6:48 / km

Warm down

Running 10:46 [1] 1.88 km (5:44 / km) +19m 5:27 / km
ahr:136 max:163

Warm up evening session - OK Kare Falun club training

Orienteering 6:30 [4] 1.0 km (6:30 / km) +38m 5:28 / km
ahr:173 max:183

First orienteering interval. We were in groups of four with four maps of the same area but with two different line intervals on a big scale about1:5000 of the local bit of forest. The lines looped around crossed over and each maps one was slightly different but we started in a mass start and raced to the finish. Had to keep really good contact, thumbing was useful.

Orienteering 8:12 [4] 1.25 km (6:34 / km) +30m 5:51 / km
ahr:174 max:181

Second interval up hill again

Orienteering 5:59 [4] 1.09 km (5:29 / km) +3m 5:25 / km
ahr:168 max:180

Third interval downhill this time, harder navigation wise as running faster than could read map sometimes.

Orienteering 7:16 [4] 1.09 km (6:40 / km) +37m 5:42 / km
ahr:172 max:180

Last interval uphill tough but was into it more by then and was far more accurate.

Running 6:35 [1] 0.94 km (7:00 / km) +4m 6:51 / km
ahr:126 max:152

Warm down after intervals

Monday Jun 21, 2010 #

Running 50:59 [5] 6.4 km (7:58 / km) +293m 6:29 / km

Hills reps.
20 minute warm up.
5*1.45 hill with 2.00 rest.
Then 13minute warm down.
First day in borlange, was sunny clear beautiful views amazing looking across the town and the forest. Looking forward to the rest of the week.

Stretching 40:00 [1]

After the tough run saturday and all the travelling and the hill session really required a good stretch legs, banana, shoulders, focussed on the calves and hammies because that was whet felt worst. Also did my arch feet exercises.

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