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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running7 3:12:37 21.29(9:03) 34.27(5:37) 545
  Urban Orienteering4 2:57:04 18.56(9:32) 29.87(5:56) 426
  Total7 6:09:41 39.86(9:17) 64.14(5:46) 971

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Running warm up/down (Warm Up ) 11:51 intensity: (2:05 @1) + (9:46 @2) 2.01 km (5:54 / km) +2m 5:52 / km
ahr:104 max:113 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race 33:29 intensity: (23 @1) + (4 @2) + (59 @3) + (29:40 @4) + (2:23 @5) 6.87 km (4:52 / km) +69m 4:38 / km
ahr:132 max:143 shoes: Wave Rider 18 Black/Green

Twitter
Missed a cut through....as in couldn't find it / didn't see it on the ground - maybe a minute? :(
May have got a couple of route choices wrong - analysis will tell!!
Results are in.... 1 minute 15 loss on that leg.... even worse than I initially thought :(
Would have been a solid 2nd, but still well adrift of Mr. Caban!
Another 3rd UKUL when it should have been 2nd :(
RouteGadget
QuickRoute

Urban Orienteering warm up/down (Map Run) 14:03 intensity: (28 @1) + (11:53 @2) + (1:41 @3) + (1 @4) 2.52 km (5:35 / km) +6m 5:31 / km
ahr:110 max:125 shoes: Wave Rider 18 Black/Green

Map Run Warm Down

Saturday Aug 10 #

10 AM

Running warm up/down (Warm Up ) 11:15 intensity: (6:36 @1) + (4:39 @2) 2.01 km (5:36 / km) +8m 5:30 / km
ahr:99 max:111 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering 35:48 intensity: (25 @1) + (2:35 @2) + (24:03 @3) + (8:45 @4) 5.61 km (6:23 / km) +115m 5:47 / km
ahr:120 max:134 shoes: Wave Rider 18 Neon Green

Twitter
Great event from TVOC. New 1:4,000 ISSOM map and Si Air enabled controls.... top #trainings
Good mix of Sprinty controls with a couple of longer legs to link the areas - 2 x complex campus / 1 x basic campus and runnable parkland.
Ran the most technical bits in Warm Down and definitely chose some better routes.
QuickRoute
map+course only

Urban Orienteering warm up/down (Map Run Warm Down ) 14:19 intensity: (3:30 @1) + (5:15 @2) + (5:34 @3) 2.2 km (6:30 / km) +60m 5:44 / km
ahr:108 max:120 shoes: Wave Rider 18 Neon Green

Ran some legs from one of the complex campus areas.... bagged some better routes!!

Friday Aug 9 #

11 AM

Running (Treadmill ) 38:02 intensity: (9:29 @1) + (28:27 @2) + (6 @3) 6.52 km (5:50 / km)
ahr:104 max:116 shoes: Wave Ultima 8 Black/Green

Pyramid session on the Treadmill....
leading into the weekend....
3 mins 10kph, 2 mins 11kph, 1 min 12kph up and down....
much more fun / tolerable than a straight 12kph bash for 30 minutes or so.... must try to remember that!
Twitter

Thursday Aug 8 #

8 AM

Urban Orienteering (Sprint ) 21:52 intensity: (1:29 @1) + (9:53 @2) + (9:42 @3) + (48 @4) 3.55 km (6:10 / km) +83m 5:31 / km
ahr:112 max:127 shoes: Wave Ultima 6 White

Twitter
Bergen Sprint Camp - maps supplied by Charl :)
Fun Times! :)
QuickRoute

Running 2:55 intensity: (1:03 @1) + (1:52 @2) 0.54 km (5:22 / km) +7m 5:01 / km
ahr:101 max:108 shoes: Wave Ultima 6 White

Jog to more #trainings

Urban Orienteering (Sprint) 8:26 intensity: (1:37 @1) + (4:42 @2) + (2:07 @3) 1.28 km (6:37 / km) +18m 6:10 / km
ahr:108 max:122 shoes: Wave Ultima 6 White

Short Sprint #trainings

Urban Orienteering (Sprint) 7:56 intensity: (1:23 @1) + (4:33 @2) + (2:00 @3) 1.28 km (6:12 / km) +19m 5:46 / km
ahr:107 max:122 shoes: Wave Ultima 6 White

Short Sprint #trainings

Urban Orienteering (Sprint) 6:46 intensity: (3:04 @1) + (2:58 @2) + (44 @3) 0.9 km (7:33 / km) +8m 7:13 / km
ahr:103 max:121 shoes: Wave Ultima 6 White

Short Sprint #trainings

Wednesday Aug 7 #

3 PM

Running hills 51:16 intensity: (18:20 @1) + (4:55 @2) + (14:03 @3) + (13:58 @4) 8.01 km (6:24 / km) +381m 5:10 / km
ahr:112 max:130 shoes: Wave Ultima 11 Sky Blue

Hilly run - Olden to Huaren and back. 4km and best part of 400 metres climb out to mid-point them literally all downhill back!
Stunning views :)
Twitter

Tuesday Aug 6 #

3 PM

Running long 1:00:32 intensity: (7:53 @2) + (43:07 @3) + (9:32 @4) 12.28 km (4:56 / km) +124m 4:41 / km
ahr:119 max:133 shoes: Wave Ultima 11 Sky Blue

Twitter
Flam to Rjoandefossen Waterfall and return. V. warm afternoon even though slightly overcast.
Most scenic run this year?.... #probably!

Monday Aug 5 #

2 PM

Running warm up/down (Warm Up) 6:25 intensity: (2:42 @1) + (3:35 @2) + (8 @3) 1.0 km (6:25 / km) +21m 5:48 / km
ahr:102 max:114 shoes: Wave Ultima 8 Black/Green

Warm Up

Urban Orienteering (Sprinty Middle) 22:36 intensity: (32 @1) + (6:04 @2) + (15:43 @3) + (17 @4) 3.81 km (5:56 / km) +36m 5:40 / km
ahr:115 max:128 shoes: Wave Ultima 8 Black/Green

Heavy Treadmill Legs....I never learn!
Still, fun course and #trainings non-the-less :)
Warm and sunny in hilly Stavanger!
Defo only completed at a training pace!!
Twitter
QuickRoute

Urban Orienteering (Sprintervals ) 11:49 intensity: (28 @1) + (7:45 @2) + (3:36 @3) 1.86 km (6:22 / km) +12m 6:10 / km
ahr:110 max:119 shoes: Wave Ultima 8 Black/Green

Easy Pace Sprintervals on tired legs!

Running warm up/down (Warm Down) 10:21 intensity: (33 @1) + (9:33 @2) + (15 @3) 1.9 km (5:28 / km) +2m 5:26 / km
ahr:107 max:117 shoes: Wave Ultima 8 Black/Green

Warm Down

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