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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling7 2:26:38
  Running (road)4 1:22:25 7.6(10:50) 12.23(6:44) 100
  Orienteering3 1:21:51 8.06(10:09) 12.97(6:19) 6739 /49c79%
  O-training2 1:20:46 6.61(12:13) 10.65(7:35) 4513 /20c65%
  Running (off-road)3 57:21 5.28(10:51) 8.5(6:45) 35
  Strength5 46:00
  Floor Hockey1 40:00
  Total17 8:55:01 27.56 44.36 24752 /69c75%
  [1-5]15 7:34:08
averages - sleep:7.9

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Sunday Oct 9, 2016 #

10 AM

Running (road) 13:46 [2] 2.53 km (5:26 / km) +21m 5:13 / km
shoes: Inov 8 Oroc 2016 2

After getting the train and bus this morning had a nice lie down in the arena in my big skiing jacket. Matthias Kyburz sat right beside the Linne crowd which I gave out to him for (he beat Albin in the sprint finish yesterday), though he did confirm himself and Andy are moving to Tyrving.

Warmed up to the start. Mostly just moving along the roads. Nearly knocked over small child when she stopped abrubtly and I wasn't paying attention. Had Gina's GPS as she didn't come. Remembered to keep checking it was alive up to the starting time so no distractions. Feeling alright.

Orienteering race 39:56 [4] **** 6.57 km (6:04 / km) +67m 5:47 / km
spiked:13/18c shoes: Inov 8 Oroc 2016 2

25manna korten H21E2

Livelox


Had decided I wanted to come back down here for some more orienteering as I knew I would enjoy it again. It started badly though with me dropping the better part of a minute on number 1. I just couldn't understand how I hadn't landed on the control. It got better after that and I had nice flow and control for 2,3,4. On the way to 5 I fell as I went past the out of bounds field. Landed badly on my knee and rolled sideways and hit something pointy with my back too. Pretty sore and it took a few seconds before I could stand up. More before I could walk. I did that for a bit to see how I was and determined I'd be alright and managed to get running again. Bit of hesitation coming into the control as I hadn't really been reading the map.
Didn't get the focus back as quickly as I should then and messed around a bit more on 6, binning another good 30s from having no entry to the control and decided to give my head a chance and took the easier around to 7. Kind of worked off the pain here and was able to start concentrating on orienteering again. Took the around for 9 but should have stayed on the lower track longer. The gist was correct. Decent to 10, went in confident stopped a little short but still happy and solid for 11.
Got confused on 12, seeing the wrong crag leaving 11, caught another crag and worked it out but seconds later I was second guessing myself and headed the wrong way. Another 30s. Again used this as an excuse to go around for 13 but didn't execute the compass part perfectly. It was a this point I did notice a bubble in my compass :(
The last bit was better then, though a few momentary lapses in concentration cost a few seconds here and there, especially 17.

Overall decent. Not as good as yesterday. Just about my best Sverigelisten points which feels about right. Still have to work on the focus after things go a bit wrong.
8 PM

Note

Didn't cool down after the run as the body was sore. Was grateful to get a lift home from Olof/Olle, which included a stop in Max. This evening it's mostly the back that is causing trouble. Did manage to cycle over to Lovisa & David's to play some games with them and Ross which was a more than worthwhile afternoon and I think it helped the knee somewhat to move it.

Saturday Oct 8, 2016 #

11 AM

Running (off-road) warm up/down 15:00 [2] 1.36 km (11:01 / km)
shoes: Inov 8 Oroc 2016 2

Warming up before 25manna. Started over towards the last control and waited for the first of our leg 4 ladies to come through. Then headed for the changeover with the leg 5 guys. Small bit nervous but calmed down once I started moving and got some runs in up and down the changeover. It was sure busy in there. I warmed up quickly too and there was no need to run in a thermal like I had been contemplating. Handed over my jacket and forgot to turn off my gps in it so more modifications today!

Orienteering race 39:25 [4] **** 6.1 km (6:28 / km)
spiked:14/15c shoes: Inov 8 Oroc 2016 2

25manna - leg 5(1) - OK Linne 3



Pretty solid race. Didn't go all out and was a bit reserved, making sure of the orienteering. Really solidly read the map and just moved nicely to get a decent result.

Basically started off calmly, once I got the map I just got my head into it and made number 1 as easy as I could as had been suggested in the team meeting. That worked. Saw Simon (co-leg 5 runner) as I was leaving it. Tried to keep 2 simple as well but didn't execute it as well and lost 15-20s going too far round the hill. There were people everywhere on the top of the hill but I knew where I was heading. Line not perfect for 3, staying lower on the hill would have been easier running but got the control well. There was a melee to punch it though as everyone was trying to arrive and leave in the same direction. On the other hand this meant I was in a train for 4, which was of course gaffled.
Had to be straight. Picked the features on the line and got within 15m of it. Saw a control, felt a little wrong but it was mine. No prob. Decided to keep out of the green for 5 and kept a decent pace on the path. Dropped a few people in the forest but then was with a guy all the way to the spike. Again solid on 6, read the features and stayed on line nicely.
7 was weird. I dropped a little low, saw the knoll but the feature of the control was massive. Climbed up into it. Stayed high for 8 and then was in a huge train heading for 9 with a couple of Tullinge guys around. Took the right fork of the train, but it all came back shortly after and we lost a position or two. I got them and more back jumping down the crag into the control.
Pace was picking up now and the train split on 10. I say split, maybe disintegrated is a better description. I just went straight, saw the crags and control was easy then. It all came back together on 11 but I was further up than I had been and took the left option for 12.
Maybe a little too far left but speed was good and gained more places so it was ok. Reckoned we were due a gaffle so a bit more careful on 13 but it was still moving nicely. Got my line wrong out of 13 though and ended up having a curve around for 14. I knew what was going on so not too much hesitation though. Tried to floor it for the finish though I didn't get up too much speed. Very enjoyable.

Best 3rd team in the relay which was a nice little reward. I was better than all of the 5th legs on the 2nd team and 2-3 mins down on most of the first team guys. Would have improved 4 of the top 10 teams to have me on them :p
12 PM

Running (off-road) warm up/down 8:45 [1] 0.9 km (9:46 / km) +2m 9:40 / km
shoes: Inov 8 Oroc 2016 2

Coll down around the arena looking at the various clubs and checking out their set ups. A few had their own little BBQs set up and things. Not too tired, felt like I could almost run again.

Friday Oct 7, 2016 #

8 AM

Strength 4:00 [1]
slept:8.0 (rest day)

25x straight double leg calf raises
20x bent double leg calf raises
2x10 straight leg raises each leg

Thursday Oct 6, 2016 #

8 AM

Strength 4:00 [1]
slept:7.5

25x straight double leg calf raises
20x bent double leg calf raises
2x10 straight leg raises each leg
5 PM

Cycling 15:50 [2]
shoes: Cannondale CAAD8

6.574km 47.2m

Sunset at 18:02 today. Left in order to start the training at 18:00. Going the railway crossing way is certainly faster but that risk of delay.
6 PM

O-training 23:06 intensity: (24 @0) + (14 @1) + (17:27 @2) + (2:35 @3) + (2:26 @4) 3.3 km (7:00 / km) +34m 6:40 / km
ahr:155 max:172 shoes: Inov8 X-Talon 2016

Orienteering race 2:30 [2] **** 0.3 km (8:20 / km)
spiked:12/16c shoes: Inov8 X-Talon 2016

Ultrasprint around KG. Good fun, as ultrasprints almost always are. Managed 4th place but could have been much cleaner by taking a bit more time in the beginning.
8 PM

Cycling 19:42 intensity: (17:26 @0) + (2:16 @1)
ahr:72 max:72 shoes: Cannondale CAAD8

6.581km 19.0m

Cycle home with Gina after an informative 25manna presentation and meeting and tasty fika. Also managed to buy some kit. Looking forward to Saturday now. 5th leg order still being confirmed. I seem to be estimating slower min/k than the rest of the leg 5 people but I hear I'm better than them so someone is wrong. Nice fun evening

Accidentally didn't reset this after the orienteering so had to manually separate them by modifying the gpx file. Looks like I got the splitting wrong by one second.

Wednesday Oct 5, 2016 #

11 AM

Note
slept:8.0

Woo my TomTom warranty claim was approved so a "refurbished replacement" is now on it's way to me. Looking forward to having a watch again. I haven't known the time in weeks.
4 PM

Cycling 15:43 [2]
shoes: Cannondale CAAD8

6.604km 46m

Super late today as had to be at KG early, so left late on purpose. Took the potentially faster route and it worked out. No trains. Thus did do some work and dropped Gina when I overtook some guy on a narrow bit and she couldn't

Running (road) 10:31 intensity: (44 @1) + (51 @2) + (1:20 @3) + (7:36 @4) 1.39 km (7:35 / km) +29m 6:52 / km
ahr:163 max:174

O-training 57:40 intensity: (17 @1) + (7 @2) + (14 @3) + (57:02 @4) **** 7.35 km (7:51 / km) +11m 7:47 / km
ahr:174 max:174 spiked:13/20c shoes: Inov 8 Oroc 2016 2

Linne is great. Check out the blank training map archive



Fun training. Mass start on a nice course with some long legs and butterfly loops for gaffling. Was up near the front for the first bit and was about 3rd (The top guys are in Estonia) for the first 2 controls. Then there was a nice group of 3 of us for the first loop working well. Johan disappeared off the back then (turns out he fainted! Seemed to be ok after) and I got a bit of lead over the other guy. Didn't capitalise and made a complete mess of 8. This is where I got tired and my brain just didn't cope. As soon as I stopped reading the map I was lost. Did a similar thing on 10. I was so close to it but just couldn't work out what I was doing. Eventually worked it out when I was running the opposite direction from Annika. Thierry passed me like a train after that. No chance. Finished it better but certainly legs were tired and my speed dropped near the end but I kept it fairly clean.

Really good training. The long legs are scary, but they just require map contact. It's great to get the high intensity orienteering in too.

Running (road) 9:30 [2] 1.47 km (6:28 / km) +2m 6:26 / km
shoes: Inov 8 Oroc 2016 2

Cool down with Johan and then Anders back to the cars in the rapidly descending darkness. Super clear skies out.
7 PM

Cycling 20:00 [0]
shoes: Cannondale CAAD8

6km

Easy cycle home. Cooold. Need to sort out my wrists having more coverage as they were the bit having problems. Some buffs could do the job. Stopped for some kladdkaka to warm up after dinner.
10 PM

Strength 4:00 [1]

25x straight double leg calf raises
15x bent double leg calf raises
2x10 straight leg raises each leg

Tuesday Oct 4, 2016 #

Note
slept:8.0

Moved up to 3rd team for 25manna, still 5th leg. Nice.
5 PM

Cycling 16:45 [1]
shoes: Cannondale CAAD8

6.39km 48.3m

Running (road) 19:00 [2] 2.61 km (7:17 / km) +32m 6:51 / km
shoes: Asics Hyper Speed 6 2016

Not many people showed up at the clubhouse but as we were about to set off two girls showed up who did actually know where we were going. I was ready to go somewhere else entirely. Apparently though they didn't know the exact meeting point so there was a little bit of guessing to find everyone else in stadskogen. It's really nice running in there though. I'd love if I could run there easily from home. Then some drills and strides.

Running (off-road) 25:53 [4] 5.01 km (5:10 / km) +29m 5:01 / km
shoes: Asics Hyper Speed 6 2016

6x 3mins 1 min rest

Started a bit quick, even though I was trying to limit myself. A lot of people started quick and I was at the back of the guys. Worked my way up through them for the rest of the intervals and was more like 4th from the back by the end. Really had no clue where we were in Stadskogen but the lighted track was really nice. A bit less hilly than the one in Norbyskogen but still a few little kicks that made it tougher. Enjoyed this. Had the watch set up to do the next part but not properly and we regrouped a bit, hence all the random splits.

Running (off-road) 7:43 [4] 1.24 km (6:15 / km) +5m 6:08 / km
shoes: Asics Hyper Speed 6 2016

A little bit of jogging after the end of the other reps then

6x 30s 30s rest
Concentrating on form and having a nice flow. The last one was supposedly a simulated 25manna sprint though that call was only made about 5s into it. Nice to feel fast.

Running (road) warm up/down 10:03 [2] 1.75 km (5:45 / km)
shoes: Asics Hyper Speed 6 2016

Cool down back to the club house with some people. I really had no idea where we were and would have gone totally the other direction if i was left to my own devices. Lovely trails in the forest.

Cycling 23:11 [0]
shoes: Cannondale CAAD8

6.584km 18.8m
10 PM

Strength 4:00 [1]

Some niggles so back on the targeted every day strength. R calf and left knee still needing attention.
25x straight double leg calf raises
15x bent double leg calf raises
2x10 straight leg raises each leg

Monday Oct 3, 2016 #

Note
slept:8.0

Another solid week. Glad to get the long run in on Saturday. Felt it on Sunday but that's something I need to be able to do for things like IOC relay :) Orienteering was better and what a find to discover livelox has a download map button...

Monday - Running, drills, gympa, innebandy
Tuesday - Intervals - 6x3mins 1min rest, 6x30s 30s rest I believe.
Wednesday - Lunsen mass start training
Thursday - Helklubstraining in Stadskogen. A short (3km) easyish course this week. Freshen up the legs for saturday
Friday - easy 20 mins.
Saturday - 25manna
Sunday - 25mannakorten
5 PM

Cycling 15:35 [1]
shoes: Cannondale CAAD8

5.6km 40m
Went a slightly different way for fun today. It was shorter and faster but it has a level crossing so it's a bit risky.

Running (road) 19:35 [2] 2.49 km (7:52 / km) +16m 7:38 / km
shoes: Asics Hyper Speed 6 2016

The usual barkbanan lap followed by drills and strides. On the jacket + gloves today. Temperature has really plummeted. Still sunny though! Legs felt tired enough.
6 PM

Strength 30:00 [2]
shoes: Addidas indoor

Rockgympa. Found this super tough today, especially the core things. Probably needs to be done more than once per week.
7 PM

Floor Hockey 40:00 [1]
shoes: Addidas indoor

8 people at first then down to 6. Played ~5 min games that got progressively more intense feeling. Went right up to 8 this week. I'm getting better but wasn't fast enough to get the stick I've gotten used to as I was talking to a friend of Kate's from Clane (yes, Kildare).
8 PM

Cycling 19:52 [0]
shoes: Cannondale CAAD8

5.7km
Easy home with gina. She forgot her lights. Cold today. Broke out the big gloves and was nice and toasty. Stopped at the shop again too. No ice cream today though.

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