Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 9 days ending May 21, 2012:

activity

time

miles

Orienteering

5:04:07

32.14

(9:28)

51.73

(5:53)

977

84 /

89c

94%

Running

2:36:00

16.48

(9:28)

26.52

(5:53)

143

Total

7:40:07

48.62

(9:28)

78.25

(5:53)

1120

84 /

89c

94%

[1-5]

7:38:21

averages - sleep:6.5

1:56

0:00

» now

Monday May 21, 2012 #

10 AM

Orienteering 32:08 **** 4.08 km (7:53 / km) +75m 7:13 / km
ahr:140 max:158 spiked:4/5c slept:6.5 shoes: Inov8 O Roc 280

Session on the WUOC Long area from a couple of years ago on the way to the airport. John got us lost and it took longer to get there than first though so didn't get as much forest time as hoped. Fantastic area, tough and technical - will have to return for a proper go one day. Feeling a bit tired.

Sunday May 20, 2012 #

7 AM

Running warm up/down 21:03 2.69 km (7:49 / km) +61m 7:01 / km
ahr:116 max:144 shoes: Inov8 O Roc 280

Orienteering 34:44 *** 6.0 km (5:47 / km) +88m 5:24 / km
ahr:158 max:166 spiked:19/20c shoes: Inov8 O Roc 280

Ran the public open race 9 before settling down for the relays. Cruised it, felt decent and navigating pretty well. Just one miss of ~15-20s on an orange standard control.

Running warm up/down 6:24 1.12 km (5:44 / km)
ahr:121 max:131 shoes: Inov8 O Roc 280

4 PM

Orienteering 54:21 **** 8.6 km (6:19 / km) +217m 5:37 / km
ahr:152 max:162 spiked:18/19c shoes: Inov8 O Roc 280

Ran from the accomodation around the mens relay after the action had finished. Tough but enjoyable, took it fairly steady. Again orienteering mainly well with just one small miss.

Saturday May 19, 2012 #

6 AM

Running 19:47 3.96 km (5:00 / km) +5m 4:58 / km
ahr:139 max:150 shoes: Inov8 Road-X 233

Morning jog in Mora.

1 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Inov8 X Talon 212 (3)

Orienteering race 17:20 [5] ** 4.0 km (4:20 / km) +50m 4:05 / km
shoes: Inov8 X Talon 212 (3)

EOC Sprint A Final. Still feeling a little under the weather with swllen glads and excees phlegm. Just concentrated on being steady out the traps, forgetting about the crowds, cameras and other distractions and running hard once I was comfortable with the mapping as I expected the meadows at the start to be a little different and tricky. No.1 was probably the trickiest control and pushed on from there. Most routes were decent although it looks like most weren't quite optimal. Result was a little bit dissapointing but I don't think I could have done much more with only a few seconds I could find. Not running as well as I was a few weeks ago still. Not sure if this small virus is affecting much or not?

Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: Inov8 X Talon 212 (3)

Friday May 18, 2012 #

3 PM

Running 24:47 4.93 km (5:02 / km) +14m 4:57 / km
ahr:129 max:142 shoes: Inov8 Road-X 233

Easy jogging, feeling better than yesterday but not wanting to push it.

Thursday May 17, 2012 #

1 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +30m 7:56 / km
shoes: Inov8 O Roc 280

Orienteering race 42:30 [4] **** 6.5 km (6:32 / km) +300m 5:19 / km
(sick) shoes: Inov8 O Roc 280

EOC Middle B Final @ Skattungbyn

Not feeling good at all today but went out anyway for the experience. Hard to put my finger on exactly why I wasn't feeling great but just tired and larthargic on top of the swollen glands and phlegm. Tried just to enjoy the orienteering but a slog up the hill to no.1 and a 1min miss put pay to that. Orienteering improved after 3 bar a couple in the middle of the race. Feeling better running on the tracks than in the terrain by far.

Wednesday May 16, 2012 #

9 AM

Orienteering warm up/down 15:00 [2] * 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)

Orienteering race 16:05 [5] ** 4.0 km (4:01 / km)
shoes: Inov8 X Talon 212 (3)

EOC Sprint qualifier @ Falun.

Squeezed into the A Final.

Not been feeling 100% since before I came out to Sweden and today my neck glands were swollen. Tried to put this out of my head though and just concentrate on the race. Expected some trickier forest sections, route choice around the hospital and fast easy legs in the second half which is close to what we had except the forest section were pretty easy. Spiked the fairly easy first two but lost time with poor route choice selection on the next two (didn't give myself the time to plan them). Then lost a good 20s on the long leg across the hospital as the rooute I had planned wasn't viable as I couldn't get through (many made this mistake but looking for me it wasn't costly). Poor route to 5 too and by the half way mark I was over 30s behind Sminty. Second half was fine. I expected to narrowly miss out due to the error I made but finished 16th and inside qualifying by 3s to my suprise. Need to improve for the final though.

C • Good work 4

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: Inov8 X Talon 212 (3)

12 PM

Orienteering 14:01 [2] ** 2.59 km (5:25 / km) +39m 5:02 / km
spiked:7/7c shoes: Inov8 X Talon 212 (3)

Went back with John, Sminty and Danger to run the first (interesting) half of one of the other heats.

Tuesday May 15, 2012 #

10 AM

Orienteering (Sprint) 32:16 ** 6.66 km (4:51 / km) +40m 4:42 / km
ahr:146 max:168 spiked:22/22c shoes: Inov8 X Talon 212 (3)

Sprint training in Falun with Sminty. Fairly straight forward.

Monday May 14, 2012 #

Event: EOC 2012

3 PM

Running 29:59 5.82 km (5:09 / km) +3m 5:08 / km
ahr:137 max:155 shoes: Inov8 Road-X 233

Jog with Danger, Ewan and Cat T until me and Danger wussed out of the wet forest tracks. A few strides to finish.

Sunday May 13, 2012 #

9 AM

Orienteering 45:42 *** 6.8 km (6:43 / km) +168m 5:59 / km
ahr:127 max:160 spiked:14/16c shoes: Inov8 O Roc 280

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