Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Feb 2, 2014:

activity	#	time	miles		km		+m
Orienteering	6	5:00:05	20.62	(14:33)	33.19	(9:02)	532
Running	6	4:54:40	28.5	(10:20)	45.87	(6:25)	573
Core	3	1:10:00
innebandy	1	25:00
Total	13	11:29:45	49.13		79.06		1104

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Sunday Feb 2, 2014 #

10 AM

Running 9:04 [1] 1.48 km (6:08 / km) +24m 5:40 / km

Warm up in the sunshine! Feeling a little sluggish and tight, slippy wet snow.

Orienteering 38:12 [4] 6.8 km (5:37 / km) +43m 5:27 / km

Mass start gaffled orienteering in trollhattan on the way home. Not difficult orienteering but great t do a fast orienteering session after a weekend plodding in the snow! Lost a lot of time to the first control , second and third then managed to move past the masses (should have got on with it right at the start and sprinted to front..) But good at the end.

C • Great result! 1

Running 10:07 [1] 1.29 km (7:51 / km) +20m 7:17 / km

Warm down

2 PM

Orienteering 1:03:43 [2] 7.36 km (8:39 / km) +123m 8:00 / km

Orienteering at Kungalv.
Very little snow back near Gothenburg and a beech forest, this felt lightening fast! Though was kackered so not that fast! Took a while to make route choices but when I did I made good pictures so no surprises.

Saturday Feb 1, 2014 #

11 AM

Orienteering 54:04 [3] 5.66 km (9:33 / km) +128m 8:35 / km

Long distance at Kasen, going well (if a little slow in the snow) put my foot in a hole and whacked on a rock. Walked a while then stopped, lost all flow and ankle sore.

Running 29:07 [1] 2.77 km (10:31 / km) +35m 9:53 / km

Slowly heading home

3 PM

Orienteering 29:47 [2] 2.35 km (12:40 / km) +49m 11:28 / km

A couple of controls easy in the snow - thinking technique not speed. Still worried about ankle but as it was infact a cut that hurt most and no inflammation I think it will be ok.Have to keep good contact in this area, it can all look very similar.

Friday Jan 31, 2014 #

12 PM

Orienteering 1:05:55 [2] 6.77 km (9:44 / km) +113m 8:59 / km

Orienteering on the way up to stromstad at Hamburgsund-Jored.
Pretty deep snow on the tops of the hills not so bad in the forest. Orienteering you had to look up and the route choice mcro and micro was even more important. Generally good in the circle, good pictures.

http://www.scottish-orienteering.org/doma/show_map...

6 PM

Orienteering 48:24 [3] 4.25 km (11:23 / km) +75m 10:28 / km

Night-o at Kasen, Idefjord SK stugen.
After a disaster on the way to one- I took a route through a deep wet marsh and got easily disoriented.
After that I stuck to along the edge of marshes and edge of contours. Slow still in the snow but can see how to attack this kind of terrain.

http://www.scottish-orienteering.org/doma/show_map...

Thursday Jan 30, 2014 #

10 AM

Running 1:01:04 9.35 km (6:32 / km) +98m 6:12 / km

Warm up 15mins
10*70 second hill rep and jog down.
6*15 secs up a steeper hill walk down
Jog home 10 minutes

Core 10:00 [1]

Wednesday Jan 29, 2014 #

12 PM

Running 1:09:37 10.96 km (6:21 / km) +157m 5:56 / km
ahr:163 max:227

Long run. Mixed tracks with terrain running in the snow.

6 PM

Core 50:00 [1]

Drills, jumping, strength

7 PM

innebandy 25:00 [3]

Playing innebandy gah hard work but good fun. May have scored one goal by

Tuesday Jan 28, 2014 #

Core 10:00 [1]

6 PM

Running 1:00:48 10.68 km (5:42 / km) +88m 5:28 / km

15 minute warm up
31.5 minutes of intervals 6 on 90 secs off 2 on 60 seconds off running the 2 at race pace (3.50-3.45) and the 6 minutes at more threshold pace
Then cool down

Pretty snowy and slippy on the tracks made it harder work to keep up - some people wearing dobs, might be sensible might not...

Monday Jan 27, 2014 #

6 PM

Running 54:53 9.34 km (5:53 / km) +152m 5:26 / km

More snow! Snowing heavily!
A fartlek session with Doug, it was fun to play with the how long, how steep, how fast and taking new paths.
Missed my core session today busy organising university stuff (I got onto two courses!)

C • Which 4

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