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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mm-ha

In the 7 days ending Mar 14, 2011:

activity # timemileskm+m
  Orienteering training5 4:44:39 14.04(20:17) 22.59(12:36) 24635 /47c74%
  Orienteering Competion4 4:16:43 15.03(17:05) 24.19(10:37) 49246 /66c69%
  Running1 3:50 0.39(9:57) 0.62(6:11)
  Total9 9:05:12 29.45(18:31) 47.4(11:30) 73781 /113c71%

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Monday Mar 14, 2011 #

(rest day)

Well earned rest day after the last 10 days :)

Sunday Mar 13, 2011 #

11 AM

Orienteering Competion 1:16:01 [4] 7.03 km (10:49 / km) +145m 9:48 / km
spiked:9/13c shoes: VJ Supra

MIA Day 2, Long distance.
Started with a bit difficult orienteering in stones and thick bushes, then got more open and easier. Mostly orienteered OK, but legs were dead from yesterdays spring. Could run OK when the surface was not to soft, but as the whole terrain was very wet and muddy, I was suffering a lot.
But still a nice enough finish for the stay in Portugal - and there were even lukewarm showers to use before our trip to the airport ;)
To 3) Found the control without searching, but should have gone more along the contour line, as running was easier there, took that way on the way back out to the path and it was 1 min. faster.
To 5) When leaving 4 should have taken the way back to the path I was coming in, cause going was bad on the way I had chosen. 45s? And a little bit of careful looking behind a few stones in the circle. 30s.
To 6) Lost direction a bit somewhere on the leg and was running a few extra meters. 1 min?
To 9) Confused for a moment and searching after one stream to early for a bit. 1:30?

Saturday Mar 12, 2011 #

2 PM

Orienteering Competion 52:36 [5] 5.27 km (9:59 / km) +132m 8:52 / km
spiked:12/17c shoes: VJ Supra

First day of the Meeting international of Arraiolos.
Cool terrain, mostly good runability, first controls very fast to get people tired and then detailed rocks. Liked it, but made some mistakes in the rocks.
Lost a lot of time on the first few controls when there where small bushes on the meadows which made the running difficult for me, but after that was racing with two other girls, sometimes they were in front, sometimes I - fun, but also hard.
To 5) Completely on track until the first stream, then confused that stream with the one earlier and further down and was changing direction. 1:30 lost.
To 6) Could have gone straighter. 30s-1min?
To 10) Completely unnecessary. Was only a few meters from the control, but didn't see it, then got confused by other runners and my own mind and was running a silly circle. On the second try, it was easy. 3 min.
To 13) Was climbing to far up, but realized it shortly before the control. 30s?
To 15) A bit to far right first. Easy to correct. 15s
5:45 mistakes. Too much for a middle distance.
9 PM

Orienteering Competion 34:17 [5] 3.83 km (8:57 / km) +72m 8:11 / km
spiked:12/16c shoes: Nike Air Pegasus+

MIA Night Sprint. About 70% in what they call "forest" here, the rest in town. Forest was two thirds nice, runable meadows and one third ugly stuff, row after row of nearly man-high bushes with lots of ditches - awful. Finding controls in this part was a bit a case of luck - I didn't have to much ;(
Was catching the 2 min. before me runner on the way to the first control, cause she had only a very small flashlight - not sufficient for that kind of night-O. Was the same girl I was racing with in the morning and because of her light problems she asked if I'd be OK for me if she'll be going with me - I said yes, if she'll encourage me to keep on running fast. Good luck for both of us, because her light went out completely after a few controls and in exchange for light she was pushing me really hard. One of the hardest sprint races in a while, but fun. And my legs were dead after it...
To 1) A bit to far left. 10s
To 3) On the wrong side of the thicket first and confused for a second. 15s
To 7) This is where the ugly stuff started. Looked for the control to early first, then on the second try hit it perfectly. 1 min.
To 8) Direction was wrong, different vegetation seemed undistinguishable to me. At least 1:30 before we stumbled over the control.
After 10 everything was just running in the city.
3 min. mistakes, a bit much for a sprint but maybe not because most was lost in the ugly part and I still managed to be 3. in my class with that performance :)

Friday Mar 11, 2011 #

1 PM

Orienteering training 26:22 [2] 2.75 km (9:35 / km) +28m 9:07 / km
spiked:9/10c shoes: VJ Supra

Model event for the long distance on sunday. Cool, fast terrain, loved it. But will be a to slow runner to make a good time there...
3 PM

Orienteering training 23:00 [2] 2.22 km (10:22 / km) +31m 9:41 / km
spiked:6/6c shoes: VJ Supra

Model middle. Also nice terrain, a bit slower runability and very wet. Seemed easy enough to me, we'll see what tomorrow brings ;)

Thursday Mar 10, 2011 #

12 PM

Orienteering training 1:12:10 [2] 4.8 km (15:02 / km) +78m 13:54 / km
shoes: VJ Supra

Corridor-O-Training near Arez.
A bit insecure at the start, getting a bit better and then a big mistake where I just didn't know where I was anymore, didn't understand the map and thought I'm out of the corridor, so backtracked a big portion of the corridor to be sure again. On the second try I still ended up at the same place and still didn't understand the map, but was realizing that a bit farther ahead was a very charakteristic stone, so I continued from there.
After that, everything was fine and went perfectly.
First 2,8km in 48:30 (including the big mistake), second 2km in 23:30 (much better flow and no big mistake)
Mix of hiking and running cause I wanted a bit of "rest" before next weekends competition.

Wednesday Mar 9, 2011 #

11 AM

Orienteering training 1:31:19 [2] 6.41 km (14:15 / km) +62m 13:35 / km
spiked:6/10c shoes: VJ Supra

Training, Window-O in the typical open stone terrain.
Worked better than expected in the beginning, than had a few bad problems and some good controls in the end again. Managed to go to 10 from the 15 controls in the 90 min. we had before hurrying back to watch biathlon.
Mix of hiking and slow running, wanted to keep it easy.
To 3) Was at the wrong stone and wondered if the control is maybe missing, then accidently stumbled about the right control on the way to 4. 2 min.
To 6) Was puzzled in the middle of the leg because I was to far left and running along a similar stone, but not similar enough. After I while I realized the mistake and saw the right stone formation ahead. Searched a long time for the control there. 4 min.
To 8) Understood nothing near the control. 6 min.
To 10) Didn't read the control description and was looking at the end of the stone formation and not between the stones. 1 min.
4 PM

Running 3:50 [2] 0.62 km (6:11 / km)
shoes: Nike Air Pegasus+

Short cool down back to the car.

Orienteering training 1:11:48 intensity: (53:51 @2) + (17:57 @4) 6.41 km (11:12 / km) +47m 10:49 / km

Sprint training, first 2,4 km town sprint, then 2,6km in the stone terrain.
Town part was easy, partly because my running speed resembled more a slow jogging. Then in the terrain part I had a few bad mistakes in the beginning until I finally get used to the small scale. Fun, but now that was really enough training for today ;)
Part 1 - town (2,5km; 17:57):
To 6) Didn't see the small path through the houses on the first try. 15s
ca. 500m to the start of part 2
Part 2 - terrain (3,5km, 50:31):
To 1) Lost direction and ended at 4. 3 min.
To 2) Was orienteering to 3 first. 2 min.
To 4) Lost direction again and ended up at 7 first. 1 min at least
To 9) at the wrong stone first. 30s
To 13) A little problem in the circle. 15s
To 16) To far left. 1 min.

Tuesday Mar 8, 2011 #

10 AM

Orienteering Competion 1:33:49 [3] 8.06 km (11:38 / km) +142m 10:42 / km
spiked:13/20c shoes: VJ Supra

Long distance on the same terrain than yesterday. Still the same problems with the map, so orienteering was as bad as yesterday in the stony parts and OK in the other parts.
Running - when possible - was OK, knees felt better than I thought.
All in all another bad race, this time in the rain and with lots of water in the terrain. But somehow nice, anyway.
To 3) a bit to far north. 15s
To 4) First to far left, then running down the wrong valley. 1:30
To 8) Followed a path and other runners near the control in the wrong direction and it took me ages to figure it out, then had to run back down. 9:30. After that, searched the control in the circle. 1:30
To 9) And another direction error. 1:30
To 11) A bit to far right. 30s
To 12) Searched in the circle. 4 min.
To 13) Expecting the control much to far uphill and was going down slowly. 1 min.
Total: 19:45 mistakes :(

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