Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 11 days ending Aug 9, 2015:

activity	#	time	miles		km		+m
Orienteering	7	4:36:55	26.4	(10:29)	42.49	(6:31)	995
Flexibility	6	4:30:00
Running	7	2:08:16	14.61	(8:47)	23.52	(5:27)	75
Core	1	10:00
Total	10	11:25:11	41.02		66.01		1070
[1-5]	8	6:55:11

1:48

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Sunday Aug 9, 2015 #

Note
(rest day)

Core 10:00 [3]

PM Core.

Friday Aug 7, 2015 #

Running warm up/down 15:00 [2] 2.84 km (5:17 / km) +30m 5:01 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run to the start.

Orienteering race 1:28:44 [5] 12.3 km (7:13 / km) +400m 6:12 / km
shoes: Inov-8 OROC 280 2015

AM/PM Scottish 6 Day 5 at Glen Affric South at 1:10000. Absolutely no pressure so go figure I had a pretty good race. Had one bad control through the green where I second guessed myself. Had a few other small mistakes but happy with the race. Felt bad physically and technically at the start but got into the race more as it went on. Nice running weather around 15C. Placed 12th out of 138 in M21E. Course distance was 10.2km.

Running warm up/down 5:00 [2] 0.85 km (5:53 / km) +5m 5:43 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

Note
(rest day)

Flexibility 30:00 [0]

PM Stretch.

Wednesday Aug 5, 2015 #

Running warm up/down 15:00 [2] 2.6 km (5:46 / km) +10m 5:40 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering race 50:50 [5] 6.9 km (7:22 / km) +180m 6:31 / km
shoes: Inov-8 OROC 280 2015

PM WOC Relay at Darnaway West. Really unlucky with falling and looking at the wrong side of the map and then things went downhill very fast trying to figure it out while running too fast.

Will add more later.

Running warm up/down 5:00 [2] 0.72 km (6:57 / km) +5m 6:43 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run. Left foot was pretty sore, new something was a bit wrong during the race but the adrenaline was too high to really be bothered.

Tuesday Aug 4, 2015 #

Running warm up/down 15:00 [2] 2.78 km (5:24 / km) +10m 5:18 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering race 54:17 [5] 6.2 km (8:45 / km) +240m 7:20 / km
shoes: Inov-8 OROC 280 2015

PM WOC MIddle at Darnaway East. Nice out 18C
Its days like this that orienteering is not fun. Wish I could start that race again, would have been able to do much better than I did after the first control if I didn't blow up completely. I considered running back to the finish but decided to make the best of the rest of the course. Tough with no motivation and less energy left after the mistake to #1. I thought I was done with those blow ups and panic running after a mistake but I cracked under the pressure of the race and the pressure I had on myself.

Once again redemption will be delivered in the relay tomorrow.

Will add more later.

Running warm up/down 10:00 [2] 1.61 km (6:13 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM 10min cold bath in the Druie River.

Flexibility 25:00 [0]

PM Stretch.

Monday Aug 3, 2015 #

Running warm up/down 8:15 [2] 2.41 km (3:25 / km) +15m 3:19 / km
ahr:134 max:162 shoes: Inov-8 OROC 280 2015

PM Warm up run and running between model maps.

Orienteering 32:52 [3] 4.78 km (6:53 / km) +125m 6:05 / km
ahr:156 max:173 shoes: Inov-8 OROC 280 2015

PM Running on the middle model. Just trying to get use to the map. Nice out 18C.

Flexibility 50:00 [0]

PM Stretch.

Sunday Aug 2, 2015 #

Note
(rest day)

PM Went for a 15min walk.

Flexibility 1:00:00 [0]

PM Stretch.

Saturday Aug 1, 2015 #

Flexibility 15:00 [0]

AM Stretch.

Running warm up/down 15:00 [2] 2.86 km (5:15 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering race 16:23 [5] 4.3 km (3:49 / km) +45m 3:37 / km
shoes: Inov-8 X-Talon 190

PM Sprint relay in Nairn. Had a pretty good race. Had some stomach issues before the start that lingered through the race, same thinf as the sprint qualifier but worse. Made one 10-15s mistake in the easy final loop. Other than that it was pretty good but i felt I counldn't run as fast as I wanted in some parts, my stomach issues didn't help this. At least we improved our 26th position in 2014 to 22nd.

Will add more later.

C • nicely done 5

Running warm up/down 10:01 [2] 1.6 km (6:16 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Flexibility 30:00 [0]

PM Stretch.

Note

AM Went for a 10min walk.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Note

Feeling great for the sprint qualifier tonight. The lead-up could not have been better! Did a 10min walk this morning to stretch out the legs and they feel great.

Running warm up/down 15:00 [2] 2.84 km (5:17 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering race 13:43 [5] 3.7 km (3:42 / km)
shoes: Inov-8 X-Talon 190

PM Sprint qualification. It sucks to suck. Got trapped going to #7 on a simple leg, still don't know what happened as I was sure I could get through, probably because I changed my route half way through the leg.. More training needed for next year. Now that I think about it I only raced 2 sprint races (many more training's though) prior to WOC so no wonder I sucked. Had the speed to make the final and felt physically under control the whole time. You can watch my gps track here if you want to see how not to run a sprint: http://www.tulospalvelu.fi/gps/2015wocSprintQM1/?v...

Redemption will be delivered it the Sprint Relay.
Will add more later when i'm ready.
the weather was good for running though, around 15C.

Running warm up/down 10:00 [1] 1.49 km (6:43 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Thursday Jul 30, 2015 #

Orienteering 15:00 [2] 2.92 km (5:08 / km) +5m 5:06 / km
ahr:115 max:146 shoes: Asics GEL-Speed Star 5 2015

PM Jogging around the sprint model in Nairn.

Orienteering 5:06 [4] 1.39 km (3:40 / km)
ahr:152 max:180 shoes: Asics GEL-Speed Star 5 2015

PM Ran some controls at race pace in the section specific for the qualification. Feeling great. Nice out 14C.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
ahr:127 max:149 shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Flexibility 1:00:00 [0]

PM Stretch.

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