Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 27, 2018:

activity

time

miles

Running

4:09:12

32.13

(7:45)

51.71

(4:49)

Orienteering

1:12:17

12.48

(5:48)

20.08

(3:36)

180

Core

30:00

Strength

30:00

Total

6:21:29

44.61

71.79

180

1:20

0:00

» now

Friday Jul 27, 2018 #

Running 15:00 [2] 3.19 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run around Tallinn to stretch out the legs for the sprint race tonight. Hot out already 27C/30C, light wind.

Note

AM Stretch 15min.

Running warm up/down 15:15 [2] 3.01 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 12:55 [5] 3.7 km (3:29 / km) +10m 3:27 / km
shoes: Inov-8 X-Talon 190 2018

PM Tallinn O Week WRE Sprint in Tallinn Rotermani at 1:4000. Fun course with lots of controls and really fast running. Pretty good race but lost some time. #4 8s-just got a bit behind in my navigation and got confused where I was so had to stop and proceeded cautiously as I was still unsure.
#7-about 3s due to a slightly longer route. #13-8s took a hard fall so lost some time falling haha and then when I got up it took a bit to re find myself and continue. #14- 2sec a little hesitant. #15-5s got sucked into a control that wasn’t mine which was super dumb by me. Had a strong second half which was really nice despite feeling the fall a bit. It was nice to run a fast race and get some of the cobwebs out before WOC next weekend. Just hope that I feel 100%! (I think I’ll be fine...hopefully!) My shape is really good and my orienteering is primed now. Warm out 27C ish, light wind.
7th place +36s behind the winner.
GPS is here which isn’t the greatest.
http://tow.ee/en/2018/results/

Running warm up/down 15:00 [2] 2.54 km (5:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

C • Running stellar 3

Thursday Jul 26, 2018 #

Note
(rest day)

PM Stretch 60min.

Wednesday Jul 25, 2018 #

Running warm up/down 15:15 [2] 3.24 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 14:27 [4] 4.19 km (3:27 / km) +25m 3:21 / km
shoes: Inov-8 X-Talon 190 2018

AM Sprint training. Ran the WOC Sprint test race in Limbazi again. Went way better this time as it should have. Also felt better physically but not perfect. I was able to push harder and remember my moves better. Took a few different route choices. Just wish this was my first time running it but at least I did what I wanted and was able to execute on the different routes that I didn't know. Warm again 22C, felt like 27C with the humidity, light wind.

Running warm up/down 15:25 [2] 2.85 km (5:25 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Core 10:00 [3]

AM Core.

Note

PM Stretch 30min

Tuesday Jul 24, 2018 #

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 15:38 [4] 4.21 km (3:43 / km) +25m 3:36 / km
shoes: Inov-8 X-Talon 190 2018

AM Sprint training. Ran the WOC Sprint test race in Limbazi. Again the map scale was a bit off and the printing wasn't great. Went pretty well considering...other than a couple slightly longer routes(10s) and a few hesitations (15s some of this was due to no controls). Got trapped once loosing 15s which was a piss off. Other that I was happy how the first 3/4 went (Not sure why I was so slow speed wise but I know my legs didn't feel great so maybe that was why?) until that mistake. Obviously didn't see the whole leg through which was in my plans. Again having controls would have gave me more time to see this instead of having to pay 100% attention all the time. Instead of just knowing the control is down this road on the right and I would see it, I had to make sure exactly where it was which gave me less time to start planning my next route. 24C but with the humidity it felt like 31C, no wonder I was sweating like a big and dying. Might run this again tomorrow to refine some things and to give my confidence a bit of a boost...Maybe I will feel better and be able to push harder too. Just have to remember this was only a training.

C • Where are you staying? 6

Running intervals 2:44 [4] 1.0 km (2:44 / km)
shoes: Inov-8 X-Talon 190 2018

AM Intervals, 5x200m r1' on the track. Felt tired.
Times:
32.90
33.04
33.12
32.80
33.02

Running warm up/down 16:50 [2] 3.01 km (5:36 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Monday Jul 23, 2018 #

Running 1:10:00 [3] 15.1 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around Limbazi but mostly along the lake. Hot out 28C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Jul 22, 2018 #

Running warm up/down 15:25 [2] 3.28 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 16:47 [4] 4.28 km (3:55 / km) +90m 3:33 / km
shoes: Inov-8 X-Talon 190 2018

PM Sprint training. Ran the 2017 World Cup final in Cesis. Scale was a bit messed up and map quality was poor. Made a few terrible mistakes but the walls were hard to see since the map scale was smaller than normal. Had some good legs so it was worth it. Felt tired, probably from all the sitting on the bus and warm weather. Warm 26C, light wind.

Running warm up/down 15:00 [2] 2.85 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Saturday Jul 21, 2018 #

Running warm up/down 15:25 [2] 3.31 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 12:30 [4] 3.7 km (3:23 / km) +30m 3:15 / km
shoes: Inov-8 X-Talon 190 2018

PM Sprint training. Ran the 2017 World Cup Sprint Q in Cesis. Ran Men A. It went really well. Felt strong even with the jet lag. Picked good routes and just pushed the pace always keeping one to two legs ahead. Stopped at #2 just to make sure I was in the right place so about 5s, I was and definitely would have seen the control. Also missed one micro choice to #12 that was probably 4s faster. Qualification cut off was 12:29 so with that 5s stop and having no controls out i'm sure I would have made it. Looking good for 2 weeks time! Warm 25C, moderate wind.

Running 5:00 [2] 0.99 km (5:03 / km)
shoes: Inov-8 X-Talon 190 2018

PM Run back to the start.

Running intervals 2:38 [4] 0.94 km (2:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals 5x30 on the track, was going to do 200s but the track was a weird distance.

Core 10:00 [3]

PM Core.

Running 15:00 [2] 3.11 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around Riga to stretch out the legs. Forgot to do a warm down this afternoon probably because I had to walk a little ways to the bus.

Note

PM Stretch 60min.

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