Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 3, 2016:

activity	#	time	miles		km		+m
Orienteering	6	5:10:07	27.62	(11:14)	44.45	(6:59)	1830
Running	5	1:15:00	7.26	(10:20)	11.69	(6:25)	125
Total	6	6:25:07	34.88	(11:02)	56.14	(6:52)	1955

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Wednesday Aug 3, 2016 #

Note

AM Stretch 10min.

Orienteering warm up/down 16:00 [2] 2.33 km (6:52 / km) +105m 5:36 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run on the warm up map.

Orienteering race 38:48 [5] 5.6 km (6:56 / km) +205m 5:51 / km
shoes: Inov-8 OROC 280 2015

PM WUOC MIddle at Javorkut at 1:10000. Had a great start. Based on the long distance I had the mindset to go as straight as possible. I lost 45s at control #10, I miss read the map and though I was looking for a hill. #11-10s, #12-15s, #15-10s, #16-15s, #20-45s, #21-25s. Definetely could have run much better than I did! I would have been happier if I didn't mess up #20 and #21! 24C Can't complain with 30th/112 though! Thinking about what I could do if I was able to train/race orienteering more back home...

C • Great race 4

Running warm up/down 10:00 [2] 1.37 km (7:18 / km) +15m 6:55 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Stretch 20min.

Tuesday Aug 2, 2016 #

Note

AM Stretch 45min. My legs are so sore, mainlt because of the cramping yesterday.

Running warm up/down 15:00 [2] 2.59 km (5:47 / km) +5m 5:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run. Legs were definitely feeling a lot better after the WU.

Orienteering race 15:28 [2] 4.1 km (3:46 / km) +10m 3:44 / km
shoes: Inov-8 X-Talon 190 2016

PM WUOC Sprint Relay in Miskolc - Belvaros at 1:4000. Very low motivation starting so far behind and running alone. Ended up going way around on one route because I thought the yellow was olive green with my eyes, then I fell into some stairs while reading my map and gashed my leg. I ran by two small passage ways that really confusing with the tape over them. Other than that it was fun. 25C. Adam MP so we had no result.

Running warm up/down 10:00 [2] 1.22 km (8:12 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Note

PM Stretch 10min.

Monday Aug 1, 2016 #

Orienteering warm up/down 12:00 [2] 1.84 km (6:31 / km) +70m 5:29 / km
shoes: Inov-8 OROC 280 2015

AM Warm up on the warm up map.

Orienteering race 1:49:45 [5] 13.8 km (7:57 / km) +655m 6:26 / km
shoes: Inov-8 OROC 280 2015

PM WUOC Long at Csanyik at 1;15000. Started out well, maybe not the best route on the long leg but my split was decent. Some small mistakes and then a big one 3min, where I ran down the trail too far. Pretty good after that but just way too slow and a few bad routes. My legs started to cramp with about 3km left, I had to stop and stretch for about 30s. I must just not be made for longs because this always happens...I took 3 gels and drank 1.5 liters during the course so there wasn't much more I could do. Also I ran completely alone the whole race. Warm 25C. 60th/103.

Running warm up/down 5:00 [2] 0.64 km (7:49 / km) +10m 7:15 / km
shoes: Inov-8 OROC 280 2015

PM Warm down jog.

Note

PM Stretch 15min.

Sunday Jul 31, 2016 #

Running warm up/down 15:00 [2] 2.65 km (5:40 / km) +35m 5:19 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering race 17:34 [5] 3.5 km (5:01 / km) +120m 4:17 / km
shoes: Inov-8 X-Talon 190 2016

PM WUOC Sprint at Lillafured at 1:4000. Not a great race. Lots of bad route choices, mainly didn't see the good ones and lots of stopping to read the map in the detailed garden section. Really warm 32C. 65th/112.

Running tempo 10:00 [2] 1.56 km (6:25 / km) +15m 6:07 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Note

PM Stretch 40min. Sat in the cold stream for a bit after the race which was nice on the legs.

Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships

Orienteering 49:10 [2] 7.13 km (6:54 / km) +325m 5:37 / km
shoes: Inov-8 OROC 280 2015

AM Model for the middle and long at Csokas. Ran some at 1:10000 and some at 1:15000. My legs feel ready to go. Was out a little longer than I wanted but needed to feel confident and did by the end. Nice out 24C

Note

PM Stretch 40min.

Friday Jul 29, 2016 #

Note
(rest day)

PM Stretch 45min.

Thursday Jul 28, 2016 #

Running warm up/down 10:00 [2] 1.66 km (6:01 / km) +45m 5:18 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering 51:22 [3] 6.15 km (8:21 / km) +340m 6:33 / km
shoes: Inov-8 OROC 280 2015

PM Training at Csipkes-kut at 1:10000. Not quite as nice as the map on Tuesday but still quite fast. Had some great legs today. Nice out 24C.

Note

PM Stretch 15min.

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