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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Aug 4:

activity # timemileskm+mload
  O-training3 3:22:54 14.57(13:55) 23.45(8:39) 59321 /30c70%47.4
  Running (road)5 2:17:29 12.57(10:56) 20.23(6:48) 19828.1
  Orienteering1 1:22:24 7.17(11:29) 11.54(7:08) 3218 /11c72%44.2
  Running (off-road)2 1:09:22 4.63(15:00) 7.44(9:19) 18318.2
  Strength3 28:472.0
  Total10 8:40:56 38.94 62.66 129429 /41c70%139.9
  [1-5]10 8:11:45

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Sunday Aug 4 #


Nice intermediate week and body feeling in pretty good nick. Gina had a cold and I thankfully managed to avoid that (being able to sleep and nap when I need does wonders). Easier next week, with just the two hard sessions on Monday and Thursday but otherwise active recovery. 10 days to go!
11 AM

Running (off-road) 15:57 intensity: (2:51 @0) + (13:06 @1) 1.65 km (9:41 / km) +60m 8:11 / km
ahr:117 max:141 shoes: Nvii forest 2

Long simulation day. Gina kindly did up some control descriptions and a modified course to get a 10k on 1:15000. Went through my warm up routine and a strategically folded "warm up map". Felt good and body ready for a bit of effort. Then through the 4 min call up.

Orienteering 1:22:24 intensity: (16 @0) + (47 @1) + (1:16 @2) + (20:13 @3) + (54:30 @4) + (5:22 @5) **** 11.54 km (7:08 / km) +321m 6:16 / km
ahr:163 max:173 spiked:8/11c shoes: Nvii forest 2

Long Simulation

Livelox (In the top right, you can select maps and the one I uploaded to the CNOC DOMA is #163325, magic!)

Route choice off the bat, selected left but knew pretty quickly it probably wasn't the best but wasn't sure if it was soon enough that I should change. Decided to just stick with it and do it well. Bit off line across the first hills but after that did it pretty well and entrance was good. 2 was fine then, though a slight hesitation entering with a control on a marsh just before it.
Another nice long one on 3, but got this right. Mostly executed well but legs were a bit heavy up the hill after the crag and I didn't get over it agressively enough which cost maybe 30s. 4 good, heads up and compass.
Wasn't sure about 5, took the easy navigation. The ride in the marsh was quite grim. Hesitated a lot in the circle just not understanding where the control would be. Was just 15m short, another 30s.
Easy 6 and then another long one. Straight is great, executed nicely. Super vague coming to the entrance but kept speed and confidence, using the stuff that was there to confirm. At the last hurdle I veered though, second guessing which hill I was on and hit the wrong re-entrant, dropping 15s.
Went for the path option on 8, probably a little slower but not bad if legs tired near the end. Main slow part was getting up the crags off the road.
Gina's extra control I executed nicely, the magnifier was nice in the valleys to actually make decisions about how to get past the cliffs. Legs working on the hill into it. 11 was easy, follow the stream. Beautiul forest. Then lastly back over the crags, did it well I think. Spiked it but didn't see the tape.

Overall pretty good. Few control circle's could be tidier and getting that route to 1 right could save 2-3 mins maybe. It's nice to have the opportunity to rest and then run hard in the forest before a WOC rather than the usual trying to balance orienteering and being tired. Had a pretty good feeling physically in the forest which was good.

Saturday Aug 3 #

9 AM

Running (road) 22:49 intensity: (7:16 @0) + (14:12 @1) + (3 @2) + (1:18 @3) 1.61 km (14:12 / km) +11m 13:45 / km
ahr:112 max:159 shoes: New Balance 880-V7

Easy BBA with G in the park + strength
2 PM

Running (off-road) 53:25 intensity: (12:01 @1) + (13:51 @2) + (14:09 @3) + (11:36 @4) + (1:48 @5) 5.8 km (9:13 / km) +123m 8:20 / km
ahr:153 max:175 shoes: New Balance 880-V7

Went looking for a swimming spot, ended up going touristing to Ytre Hvaler. Nice drive across the islands. Then went for an explore easy run with G along the coastal path, except we mostly didn't find the coastal path so it was just going randomly about on all the open rock bits. Finished with a swim in the sea and a picnic, perfect easy day.

Friday Aug 2 #

11 AM

O-training 47:50 intensity: (1:25 @0) + (38:45 @1) + (7:40 @2) *** 4.31 km (11:05 / km) +196m 9:02 / km
ahr:132 max:151 spiked:6/9c shoes: Nvii forest 2

On the map I got from Sara by the previous accommodation. Physical area and didn't really feel all that up to it. Used the 1:15000 side and practiced with the magnifier. I like it (Str8) a lot more than the previous one I used. It has hard stops both for putting it in place and away so you can twist without looking which makes it much more intuitive.

Reaonsably warm day but didn't really succeed in finding a swimming place. Did play a bit on a parkour gym thing we found.

Thursday Aug 1 #

9 AM

Running (road) 12:54 intensity: (8 @0) + (10:04 @1) + (2:42 @2) 1.71 km (7:33 / km) +10m 7:20 / km
ahr:139 max:152 shoes: New Balance 880-V7

Sunny today. Very enjoyable. A new apartment block is being built across the road from the AirBNB and loud work started at 8am on the dot. Met the host as I returned and had a very one sided Norwegain conversation roughly about how the house doesn't normally start shaking at 8am. At least here it's probably not an earthquake.

Strength 8:54 intensity: (8:42 @0) + (12 @1)
ahr:74 max:108

11 AM

Running (road) 50:49 intensity: (1:15 @0) + (27:00 @1) + (2:59 @2) + (4:51 @3) + (8:19 @4) + (6:25 @5) 8.68 km (5:51 / km) +10m 5:49 / km
ahr:144 max:178 shoes: New Balance 880-V7

Found a track at the agricultural college just out of town so headed there for some intervals. Nice weather again. Warm up was grand, nice little explore. Then 8x 300/200 trying to keep both at 60s. Felt hard fairly early on and slowed the recoveries to keep the 300s on time. Got through the 8 anyway. Then the in a single 200 to finish up. Felt tired for the cool down and it took a while to get my breath back. Saw some rock carvings.

Wednesday Jul 31 #

12 PM

O-training 1:01:32 intensity: (3:58 @0) + (45:05 @1) + (11:00 @2) + (1:29 @3) ***** 6.35 km (9:42 / km) +141m 8:43 / km
ahr:132 max:158 shoes: Nvii forest 2

This Livelox thing is kinda cool.

Back to Kirkebygden to do the corridor. Legs a bit stiff but loosened up quickly enough. Taking it easy and wasn't too orienteering wise bad overall. Had a section at the furthest point where it was all very weird to me, just slightly didn't go far enough and got properly confused. The fake deer at this point as a bit weird too. Had my new magnifier that I was testing out. Quite nice to flick it over in areas of high detail.

Tuesday Jul 30 #

10 AM

Running (road) 12:36 intensity: (8 @0) + (2:05 @1) + (58 @2) + (8:09 @3) + (1:16 @4) 1.68 km (7:29 / km) +45m 6:36 / km
ahr:151 max:165 shoes: New Balance 880-V7

Easy few minutes in the rain in Sarpsborg. Stopped by the pull up bar.

Strength 9:46 [1]
ahr:132 max:142

6 PM

O-training 1:33:32 intensity: (3:04 @0) + (22:19 @1) + (4:10 @2) + (25:46 @3) + (35:01 @4) + (3:12 @5) **** 12.79 km (7:19 / km) +256m 6:39 / km
ahr:150 max:173 spiked:15/21c shoes: Nvii forest 2

LiveLox - This is some auto thing that LiveLox is doing for me now where it just uploads everything from Strava and see's if there is a map in the area, which in this case there was! (kinda of like ReLive used to do before Strava blocked the API, so look forward to that happening for LiveLox!)

Randomly found out through ColmM that there was a Bækkelagets training and we could join. All jogging to/from start/finish included. Cold today which was nice for running. Decent warm up to the start and then we did three ~3k loops with 2 mins rest, mass starting each. Pretty solid crew out.
1st one I ended up 2nd in the group behind Matt Speake, bisecting the two gaffles so everyone royally screwed it which was quite hilarious. Dropped some positions then, especially with a hesitation on 2 but could see Henry in front. Ralph came by after starting later at 5 and I was with him until our routes diverged. 6 was a rough control in the green but I got it well. Then 7 was more bashing where the straight was best.
1st to my gaffle on the 2nd after Henry ran right by it. We were in front then but both lost confidence on the stupidly vague entrance to the next one. Bit of a pack until a route choice where I took the road. Running hard but it wrecked me for the hill into the control and then I was solo until the end, except for Ralph coming by as I hesitated coming into 13. Tired near the end and only 1 mins rest before the next loop.
Again mostly in the group but suffered towards the end on some of the hills. Got lucky with a shorter gaffle to 19 so came in mid pack.

Fun training, good to work hard and be around people. Got quite cold afterwards and felt kinda rough as a result but a nice dinner and sleep.

Monday Jul 29 #


Plan is made up until WOC but subject to change seeing how the body goes. Largely modelled of what worked well for the selection races.

Monday - Easy
Tuesday - Long oing
Wednesday - easy oing - Kirkebygden corridor
Thursday -
Friday -
Saturday -
Sunday - Long Simulation (~10k 60 mins, simulating race environment)
4 PM

Running (road) 38:21 intensity: (8 @0) + (31:10 @1) + (3:52 @2) + (1:49 @3) + (1:22 @4) 6.55 km (5:51 / km) +122m 5:21 / km
ahr:132 max:163 shoes: New Balance 880-V7

Sleeping is nice. Still, had a lazy morning, sorting out boring things like shopping and planning things. Then went for a little explore, up to Apelsintopppen for a look at the views and some nice forest trails before down to the lake where I met Gina for a swim. Body felt very good, foot back to normal. Lake had signs up saying not advised to swim though so skipped it which was a downer, would have been nice to be cool for the first time in many days. Walked home with G instead.

Strength 10:07 intensity: (9:56 @1) + (11 @2)
ahr:126 max:146

The usual. Bit to catch up on but not too weak.

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