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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 22, 2018:

activity # timemileskm+mload
  Running (off-road)3 1:30:31 8.74(10:21) 14.07(6:26) 12411.7
  O-training1 1:23:34 5.56(15:01) 8.95(9:20) 6415.1
  Orienteering1 1:18:11 6.97(11:13) 11.21(6:58) 8613 /17c76%44.5
  Strength2 58:07 0.19 0.312.1
  Running (road)2 28:55 2.59(11:09) 4.18(6:55) 102.9
  Total7 5:39:18 24.06 38.72 28413 /17c76%76.2
  [1-5]7 4:40:53
averages - sleep:8.5 weight:80.7kg

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Sunday Apr 22, 2018 #

12 PM

Running (off-road) 1:04:27 intensity: (44 @0) + (38:18 @1) + (21:46 @2) + (3:39 @3) 10.47 km (6:10 / km) +91m 5:54 / km
ahr:141 max:159 shoes: Inov8 X-talons 225

Moving Hittaut stuff from KG so while I was there went out in the sunshine for an hour in Nåsten. Lovely day and just had a big smile on my face the whole time. Picked some of the real nice small paths which was a good choice. Fairly wet in the forest in some spots and actually still frozen marshes even though it's super warm!
Birds were out in force, loads of blackbirds, a yellowhammer, a bullfinch and two clouded yellow butterflies. Also a few what might have been waxwings in a tree but they were far away and the light was bad so not that sure.

Saturday Apr 21, 2018 #

8 PM

Running (off-road) warm up/down 7:50 intensity: (1 @0) + (7:03 @1) + (46 @2) 1.22 km (6:27 / km) +6m 6:17 / km
ahr:131 max:145 shoes: VJ Bold 8

With the sun on it's way towards the horizon, same warm up as yesterday with Gina this time.

O-training 1:23:34 intensity: (17:03 @0) + (35:42 @1) + (5:33 @2) + (15:55 @3) + (9:21 @4) ***** 8.95 km (9:20 / km) +64m 9:01 / km
ahr:128 max:167 shoes: VJ Bold 8

Returned to Fåfängorna as it's a new area for me and last chance to get some night-o in before Tiomila as sunset is pretty late now for midweek training.
Started shadowing Gina for the first part, using Nyäsnatt controls so there were little tags, in the same area as she had some confusion yesterday to work through what had happened. I think it was helpful and as always I learn a little bit about what I do because of differences.

Then I left her at some point in the middle of some green and went solo in an area we didn't really have any controls in yesterday. I was solid anyway, got into the same flow as towards the end yesterday and had good map contact, reading the features and lines into the controls well.

Towards the end I came out on a track and I heard what sounded like Regina crying for help. I stopped and heard the cry a few more times but managed to convince myself it was a bird. I felt a bit bad and lost concentration a bit but was definitely worried! Seems it was some bird and Regina heard it too thinking it was me and went through the same thought process!

Friday Apr 20, 2018 #

2 PM


The doctor has given me an inhaler and told me to get a proper assessment done. Apparently there's some whistling in my lungs. I'll give the inhaler a go and see what happens anyway.
9 PM

Running (off-road) warm up/down 18:14 intensity: (2:53 @0) + (15:21 @1) 2.38 km (7:39 / km) +27m 7:14 / km
ahr:114 max:140 shoes: VJ Bold 8

Woo back on the training train. Run to the start, timing was quite good really and legs loosened up well (bit of DOMS from strength yesterday!). Bit of phlegm to get out of the system but felt good.

Orienteering race 1:18:11 intensity: (16 @0) + (1:43 @1) + (3:30 @2) + (15:18 @3) + (44:21 @4) + (13:03 @5) ***** 11.21 km (6:58 / km) +86m 6:43 / km
ahr:164 max:175 spiked:13/17c shoes: VJ Bold 8

Uppsala Möte Natt - H21 - Livelox - Winsplits (which is down at the time of writing meaning I can't upload splits to AP.

Bit of a mixed bag. Ok at first but not really in the flow of orienteering for 1 and even 2. Picked straight on 2 to build night-o confidence, though I reckoned the path around would be quicker.
On 3 I felt I needed to keep the speed up and thought just about simplifying and running, without actually doing that. Quite the nightmare of a control. Got really panicked and stressed and was matching everything incorrectly. Even went to the road and hit it at the bend/turning circle but didn't believe I could be that wrong.
Reset the brain then and the rest went very well really. Got focused and was able to recognise the signs of when things were getting iffy. Some compass work wasn't perfect, particularly leaving 5, and later on the leg to 6.
Saw some people leaving 7 and had passed them on the way to 9. They had started after me. Formed a little train of 4 for a bit. Higher speed and I decided I'd stick with it a bit. Flow was really nice and the stress didn't come back. I had the confidence going to 12 to back myself when the train went a bit right, but not back myself enough. When we hit the marsh I was first to go the right way and get the control.
Rush of blood then though and didn't leave the control properly, heading down the wrong re-entrant. Silly time loss. One guy came with me and he stuck behind for the rest of the course. I stayed focused and kept moving decently, so was happy with the finish.

Nice to get back to the forest, and have some feeling of moving well. Some silly mistakes probably totalling 8 mins overall is pretty dire. Learned a bit though, and the brain state (slightly stressed feeling of not being on top of all the jobs I need to do, which I solved in normal life for the first time in months today!) that needs to be recognised in as it is a serious warning sign.
10 PM

Running (road) warm up/down 8:52 intensity: (8:51 @1) + (1 @2) 0.8 km (11:03 / km) +4m 10:46 / km
ahr:112 max:149 shoes: VJ Bold 8

Very short token warm down. Tiredness creeping up on me and temperature starting to drop quickly enough too. Got some food in quickly and felt grand.

Thursday Apr 19, 2018 #

6 PM

Strength 48:07 intensity: (37:28 @0) + (10:39 @1) 0.31 km (0.4 kph)
ahr:94 max:136 (sick) shoes: New Balance Vazee

Lungs seemed worse today after the very short run yesterday. Can't handle doing nothing and as it was a super nice day cycled to the utegym with Gina. Nice to get some exercise. Weights are mostly not massive so just relatively high reps. Fun with some company.

Wednesday Apr 18, 2018 #

5 PM

Running (road) 20:03 [1] 3.37 km (5:57 / km) +6m 5:54 / km
(sick) shoes: New Balance Vazee

Real easy short lap with Gina. Lovely sunny day. No problems at this slow pace. Feel grand most of the time but have a debilitating cough every now and then. Now that I have my EHIC back a doctor's visit it finally possible tomorrow.

Tuesday Apr 17, 2018 #

8 AM

Strength 10:00 [1]
slept:8.5 weight:80.5kg

15x reverse snow angels
20x eccentric calves
20x bridges on foam roller
20x dolphin kicks
unicycle abs - at least I started it, but ab exercises descended into coughing fits so I stopped.

Monday Apr 16, 2018 #

9 AM

slept:8.5 weight:80.9kg (sick) (rest day)

Quite pissed off that I'm sick again. Not been the best of springs for that. Really though, looking back at it, I only have myself to blame. Last week I ran a night race, slept 6 hours, double trained and spent the day in an office with new people so getting sick after that is not wholly unexpected.
Need to make sure of the sleep and will look at going to the doctor to make sure there's not anything lingering.

Plan for this week is try to get healthy. Tiomila team announcement is next week and with my results it'd be a surprise to be on anything other than the 3rd team. I think that increases my chances of a night leg so will do the night-o on Friday to get a bit more of that in.
Monday: rest - stretching
Tuesday: rest - stretching + strength
Wednesday: easy 30-40 mins + review of health
Friday: Uppsala Möte night
7 PM


Nice warm sunny evening. Went for a cycle with Gina and played some disc golf. Very pleasant (at least for me!). Collected some packages too which were the start of my post phone losing recovery.

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