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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 18:

activity # timemileskm+mload
  Orienteering3 2:39:49 16.41(9:44) 26.42(6:03) 60853 /61c86%126.1
  O-training3 2:06:44 10.52(12:03) 16.93(7:29) 44319 /67c28%54.7
  Running (road)5 1:57:00 10.65(10:59) 17.14(6:50) 23013.5
  Hill Walk1 1:28:26 3.96(22:21) 6.37(13:53) 171
  Running (off-road)2 51:29 4.16(12:22) 6.7(7:41) 3025.8
  Total9 9:03:28 45.7(11:53) 73.56(7:23) 175472 /128c56%200.1
  [1-5]8 7:05:52
averages - sleep:5 weight:81.5kg

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Sunday Feb 18 #

11 AM

Running (road) warm up/down 12:05 [1] 1.96 km (6:10 / km) +30m 5:44 / km
shoes: VJ Bold

Warm up, not including running around looking for Gina's SI card, and then her once I found it! Feeling nice and awake.

Orienteering race 1:36:25 intensity: (1:00:00 @4) + (36:25 @5) **** 15.41 km (6:15 / km) +333m 5:39 / km
spiked:16/19c shoes: VJ Bold

PIOM Long - 18th Splits

Felt nice and calm picking up the map, but in an intense way. Ready for the challenge. First leg was good, but wasn't quite into the map so not executing perfectly. Picked a safe and efficient entry which worked well. Had no plan for 2 though. Checked and saw no around so left on the line and tried to find away. Very wary of the green after yesterday and didn't attack it as much as I could. Ineffiecient into the control as well, need to navigate through the green properly and make the control more findable. Probably lost almost 2 mins in total on this leg.
Got my head in the game properly after this tough. Spotted I needed to go around the green for 3 and started to plan ahead. Felt good on the climbs and caught a guy by 6. Dropped him hard on the downhill rough to 7 and caught another 2 at 7. Panicked a little on 8, going to straight and took a little break staying behind the guy to 9. He did badly though and we dropped. I corrected and came up earlier than him but control at the same time.
Took Johannes' loaned gel on the long leg. Having company helped but running pretty well here. Not clean into the control, losing maybe 30s but pushed hard to make it back to 11. Back leading into 12 and then ran away from dude towards 13. Slow through the rough here. Tired feeling and took path option to 14 which was wrong (~30s). Kinda realised at this point I was going quite well and pushed on towards 15. Kept the intensity and speed up and finished pretty alright. On the edge going to 18 but held it together just.

Pretty happy with the result I must say. 25% behind is solid, especially this early in the season. Good tick mark beside winter training for ne.

Running (road) warm up/down 10:53 [1] 1.51 km (7:13 / km) +31m 6:33 / km
shoes: New Balance Vazee

Cool down with Jakob after he took my lead away.
4 PM

O-training 33:11 [2] ***** 3.21 km (10:20 / km) +228m 7:38 / km
20c shoes: New Balance Vazee

Easy jog Sprint in Monsato.
Mass start with everyone jogging. Went an alternate route to number 1 with Victor and Love and got there way first so we sat down on some benches to wait. After that I kept near the front, close to Oskar with some different routes. Really cool area to run around in and my legs weren't crazy tired (certainly not fresh). Had some spectators at the top who didn't want to run which was fun. Super intense oing. Afterwards, jogged back up with Oskar and did some filming with Jakob. Didn't get ice cream though :(

Saturday Feb 17 #

10 AM

Running (road) warm up/down 17:58 [2] 2.52 km (7:07 / km) +17m 6:54 / km
shoes: VJ Bold

Orienteering race 42:50 [5] **** 7.26 km (5:54 / km) +128m 5:25 / km
spiked:18/22c shoes: VJ Bold

PIOM Middle - 35th - Splits

Had felt a little sluggish in the warm up but seemed alright once I got started. 1 was a bit of a surprise having to head down out of the technical interesting part. Easy control. Got stuck in green going to 2 and then tried to avoid it big time afterwards. Definitely a disadvantage to be starting early. Orienteering was mostly good. MIstake leaving 5, not checking direction and feeling a bit on the tired side. Made a tired route choice for 7 too, going around the green but straight would have been grand. Long leg to 11 was ok, but going more right was a little quicker. After 12 it opened up and the running became super quick. Struggled on this part and lost some places in a relative sense. Tim Robertson came past me but there was no holding on. Ok for the last two technical controls then but feeling tired from the faster bit and a little hesitant on the second last.

Overall an ok race. Orienteering was solid if not great. Speed wasn't there for a good result in fast terrain but a good start to the competition year.

Running (road) warm up/down 12:50 [1] 1.92 km (6:41 / km) +37m 6:06 / km
shoes: VJ Bold

Cool down with Johannes. Could really see people on the later part of the course.
7 PM

Running (road) warm up/down 12:00 [2] 1.05 km (11:25 / km) +46m 9:22 / km
shoes: New Balance Vazee

Warm up with Albin to the top of the hill. Screw came loose on my headtorch which was a nightmare as it was wobbling around. Met Gina at the start and we tried to tighten it. She had to start but I had some success with my compass and safety pins. Bit stressful!

Orienteering race 20:34 intensity: (13:31 @4) + (7:03 @5) *** 3.75 km (5:29 / km) +147m 4:35 / km
ahr:109 max:109 spiked:19/20c shoes: New Balance Vazee

PIOM Night sprint - 29th - Splits
Not going 100% on this race, and a stressful start with the torch. Guy 1 min in front of me faceplanted on the pavement with the tiny change in slope picking up the map. Fun little sprint though. Quite intense and the night gives a fun impression of speed. Some longer routes needed planning, though there actually wasn't a massive amount of route choice. Didn't feel super quick but was alright. Kept Oskar at bay at the end.

Running (road) warm up/down 8:19 [1] 0.99 km (8:24 / km) +27m 7:23 / km
shoes: New Balance Vazee

Cool down with Jakob & Oskar. Back to the start to get jackets and then the cars.

Pretty late leaving and getting back to accom. Stopped for a surprisingly good kebab on the way.

Friday Feb 16 #

11 AM

Running (off-road) warm up/down 6:39 [1] 0.98 km (6:49 / km) +29m 5:56 / km
shoes: VJ Bold

Easy warm up to the start. Black was a bad colour choice for my top. Beautifully warm!

O-training 50:30 [4] **** 6.1 km (8:17 / km) +171m 7:16 / km
spiked:19/19c shoes: VJ Bold

Downhill Orienteering intervals.
Ran the downs at a decent pace but not pushing hard. Focus on having nice flow and staying in control , orienteering quickly. Then easy on the ups. Went well, happy with it. Staying high mostly better and heads up to see the features.
Ran one with Gina, shadowing her, and most of 5 myself.

Nice dip in the very cold lake afterwards!

Running (off-road) warm up/down 4:48 [1] 0.53 km (9:08 / km) +25m 7:22 / km
shoes: VJ Bold

Cool down back to the cars via the dam to have a look. Then a dip in the lake! Living the dream.

Thursday Feb 15 #

4 PM

Running (road) warm up/down 3:15 intensity: (1:08 @0) + (55 @1) + (16 @2) + (56 @3) 0.53 km (6:07 / km) +11m 5:33 / km
ahr:122 max:160 slept:5.0 weight:81.5kg shoes: VJ Bold

Country number 4 in the last 5 days, Portugal! By far the nicest weather wise. Another crap short sleep to get the plane but 16 degrees is totally worth it.

Jogged to the start.

O-training 43:03 intensity: (19 @0) + (2:44 @1) + (6:04 @2) + (14:12 @3) + (19:11 @4) + (33 @5) **** 7.62 km (5:39 / km) +44m 5:29 / km
ahr:158 max:172 28c shoes: VJ Bold

Portugal session #1, yay

Really nice area, smooth and quick but plenty of rock, crag and veg detail made it really fun. Just had a smile on my face the whole time.

Orienteering was good. Had Albin around for a bit, though he was running just a little faster. Used the company to put pressure on myself to get it right. Good focus and simplification. Care needed taking controls and leaving in the right direction.

Wednesday Feb 14 #

7 PM

Running (road) 39:40 intensity: (22:41 @0) + (12:48 @1) + (1:17 @2) + (2:04 @3) + (50 @4) 6.66 km (5:58 / km) +31m 5:49 / km
ahr:98 max:165 shoes: New Balance Vazee

Easy in the evening. Really tired and unmotivated feeling before starting. Got out and did it though felt kinda rough after like 30 mins. Went shopping.

Tuesday Feb 13 #

10 AM

Hill Walk 1:28:26 [0] 6.37 km (13:53 / km) +171m 12:15 / km
shoes: Inov8 X-Talon 2016

Morning walk with work. Nice down in the valley beside a very full, fast flowing river. Bit wet out. No other time for training, flying back to stockholm through Schipol this evening. Home after midnight probably.

Monday Feb 12 #

6 PM

Running (off-road) 40:02 intensity: (5:02 @0) + (24:20 @1) + (9:35 @2) + (1:05 @3) 5.2 km (7:42 / km) +248m 6:13 / km
ahr:130 max:154 shoes: Inov8 X-Talon 2016

Sneaky post meeting, pre pub run. Was a bit late for the pub but ah well. Nice little hill I ran up. Cold out and very rainy at first but cleared up. Got dark by the end too so was good of the torch. Blue jacket gave up it's zip and I couldn't take it off for a good 10 mins after.

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