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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 26:

activity # timemileskm+mload
  Running (road)5 3:50:32 23.93(9:38) 38.51(5:59) 22271.2
  O-training4 2:28:05 12.74(11:38) 20.5(7:13) 26026.9
  Orienteering2 32:35 4.69(6:57) 7.55(4:19) 2618 /19c94%7.2
  Total8 6:51:12 41.36(9:57) 66.56(6:11) 50818 /19c94%105.3
  [1-5]8 6:23:21

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Sunday May 26 #

2 PM

O-training warm up/down 34:41 intensity: (6 @0) + (6:56 @1) + (20:35 @2) + (7:04 @3) 4.2 km (8:15 / km) +60m 7:42 / km
ahr:119 max:141 shoes: Saucony Kinvara 14 - 2024 - BG

After a veeery long time in quarantine (from 11:30 for 15:30 start) got out for warm up. Down to the start, then back for inhaler and then some orienteering warm up. Legs felt ready to go. Drills & strides then and altogether much better timing then Friday.

Orienteering race 18:44 intensity: (53 @0) + (2:56 @1) + (11:45 @2) + (3:10 @3) **** 4.2 km (4:28 / km) +10m 4:25 / km
ahr:117 max:133 shoes: Saucony Kinvara 14 - 2024 - BG

World Cup - Sprint - Results - Map - Analysis

Tried to start a bit slower than Friday but still absolutely died a death in the back half. Blegh. Bit frustrated tbh with that. Quite a few wrong routes too really (1, 5, 15, 17, 21, 23), though some fairly minor and not really the thing making the difference.

Did have a very funny fall in a playground. There was this softer playground surface that I ran through, brown with 1m black circles. Didn't think anything of it, reading my map, stepped in one of the circles only for it to turn out to be a recessed mini trampoline. Of course that totally threw me so had a nice little roll to save it.

Running (road) warm up/down 14:00 intensity: (8 @1) + (9:50 @2) + (4:02 @3) 2.24 km (6:16 / km)
ahr:125 max:138 shoes: Saucony Kinvara 14 - 2024 - BG

Cool down with Alison. Very sweaty afternoon, legs tired. Then ate my free Big Mac before train back to Zurich.

Saturday May 25 #

9 AM

O-training 39:25 intensity: (1:47 @1) + (21:02 @2) + (16:36 @3) 6.69 km (5:53 / km) +88m 5:32 / km
ahr:125 max:142 shoes: Saucony Kinvara 14 - 2024 - BG

Took the train with a cinnamon bun to a station beside the training, little bit of warm up into a nice piece of forest and then do some slow oing. Nice to be out. Legs good, lungs meh. Cut the end short because if I continued I was going to be in the middle of people warming up for KO QF which was a bit weird. Triple checked I wasn't in the embargo but played it safe and went down and back.
2 PM

O-training 32:08 intensity: (26:07 @0) + (4:41 @1) + (1:18 @2) + (2 @3) 2.86 km (11:15 / km) +24m 10:48 / km
ahr:86 max:129 shoes: On Cloudrunner Wide '14

Kind of thing I might have realised if I wasn't alone/had a team manager. We were allowed to go in the sprint KO finals area with the maps between 14:10 and 14:40, i.e. after the races had finished. Missed that tidbit and only realised chatting to people in the arena while spectating (which was good fun) so grabbed my maps and had a walk around. Would have been good to jog this instead of the quite easy training this morning but what can you do. Good to see a few of the more confusing features, like tunnels and small entrances, in person rather than just street view. Mostly fairly casual walking but time got a bit tight towards the end so sped up. Don't think I was going to get DQd by still being on the map at 14:42 anyway, and plenty of other people were still about. Did make my route home to the hotel a lot shorter too.

Friday May 24 #

1 PM

Running (road) 34:06 intensity: (10:33 @2) + (23:31 @3) + (2 @4) 4.71 km (7:15 / km) +27m 7:03 / km
ahr:131 max:148 shoes: Saucony Kinvara 14 - 2024 - BG

Grand quarantine doing a bit of a KenKen, then started nice and early. Slightly too early probably actually. Bit of a jog about before coming back for inhaler and bag drop then doing the warm up map. Legs felt good and sun was shining for the first 15 mins, then suddenly a thunderstorm rolled through and I was drenched. Got the drills and strides down anyway, feeling nice and bouncy, but was ready to start about 5 mins too early. I even wondered if I'd remembered my start time wrong (note to self, write it on bib).

Orienteering 13:51 intensity: (19 @1) + (5:02 @2) + (8:30 @3) ***** 3.35 km (4:08 / km) +17m 4:02 / km
ahr:129 max:147 spiked:18/19c shoes: Saucony Kinvara 14 - 2024 - BG

World Cup Round 1 - KO sprint Quali - 31st - Map - Analysis

These KO qualis are short, so went out fairly quick, just behind the French guy (Basile Bssset) punching my first one.
2. Had a bit of a chance to look ahead at 2 and it looked like just commiting to the maze would be better so went for it. Grassy hairpins were slippery but quite manageable.
3. Nothing
4. If the maze was right last time, it was right again so back we go. Somewhere on this leg the weather started to change.
5. Saw the left or right option, reckoned left was shorter, but much harder orienteering and my geeking suggested those alleys were pretty small so tried to hit the road and run hard. At this point it was proper pelting it down with rain.
6. Then the hail started. Not really sure why I went left here, both longer and required a turn in the control, definite time loss. Was a bit distracted by the weather.
7. Legs were starting to feel heavy but short and easy
8. Had been there before
9. Looked at this on the way to 6 and picked right but didn't twig how much shorter the left route was, ~13m and a few turns
10. Easy, unless you MP it which lots of people did.
11. Had actually seen the left route this time and was quite tempted, legs weren't giving me much at this point and throat was struggling to get the air in and kind of left 10 not the way I had planned so back to the maze it was. Much slippier this time through, but actually the layer of hailstones on the ground created a kind of grippy surface.
12. easy
13. easy
14. The up and down the hedge put me off and I picked the road choice, which is a good bit longer. Czech guy I started with appeared here, kept with him to 15
15. Easy, but don't punch the earlier control that the Czech guy had
16. Got the left route which was correct, but counted the junctions wrong and overran it by one. Still better than going right but a bit of silly mistake.
17. Struggling to get the legs moving, feeling very heavy
18. Don't fall when turning on the wet cobbles
19. run
F. run

Not overjoyed with this. Actually did get the routes mostly right, but a few bad choices. Biggest thing was just lacking a bit of power in the latter half. The rain/hailstones definitely didn't help and some of the heaviness in the second half was from that, but a lot of it was because I just couldn't get the air in. Throat was proper sore after finishing and took a long time and some chesty coughing to settle down. Need to run 3:28/k course distance pace to qualify and I did 4:19/k. So essentially I need to run the long tempos at 3:30 and then maybe there's a chance. Result helped a bit by 10 mps that would have beaten me.

Running (road) 5:53 intensity: (4 @1) + (22 @2) + (5:27 @3) 1.09 km (5:23 / km) +3m 5:19 / km
ahr:135 max:143 shoes: Saucony Kinvara 14 - 2024 - BG

Short jog with Toby. Not much place we were allowed to jog and still absolutely pissing so everything was wet and a bit cold so just tried to have a little shakeout before going to get warm. If I were to one day qualify, I have no idea what the theory is on choosing your heat.

Thursday May 23 #

3 PM

O-training 41:51 intensity: (15 @0) + (1:29 @1) + (24:29 @2) + (15:04 @3) + (34 @4) ** 6.74 km (6:12 / km) +88m 5:49 / km
ahr:125 max:157 shoes: Saucony Kinvara 14 - 2024 - BG

Over to Olten this morning on the train. Collected the accreditation and had some time to kill until hotel check in so had some quality map study. Then out on the local training map once I had somewhere to shower afterwards. Drew a little course on for myself for interesting things to look at. Not much on this area, much simpler than the races will be, except for the school on the hill which was very fun with multi-levels and steps. Legs feeling good, went down to the river for a few strides at the end and looking forward to tomorrow.

Wednesday May 22 #

7 PM

Running (road) 31:32 intensity: (16 @1) + (10:11 @2) + (21:03 @3) + (2 @4) 5.0 km (6:18 / km) +36m 6:05 / km
ahr:132 max:148 shoes: Saucony Kinvara 14 - 2024 - BG

Super easy with Seamus after work. Over towards Uetliberg again onto a lovely soft track for a bit and then home. Hamstring really not that happy, not sore but just a bit stiff. Will give it some attention this evening. Legs feeling great otherwise.

Went to the Simone Niggli Luder meeting room in work for good luck today too. Nice office really.

Tuesday May 21 #

6 PM

Running (road) tempo 1:18:34 intensity: (20 @0) + (1:11 @1) + (5:12 @2) + (43:54 @3) + (27:15 @4) + (42 @5) 14.76 km (5:19 / km) +36m 5:15 / km
ahr:143 max:174 shoes: Saucony Kinvara 14 - 2024 - BG

3k@steady (3'), 2k@tempo (2'), 2x1k@hard (1.5')

From the Zurich office to Shea's old place and then up the river towards Uetliberg for warm up and drills. Nice path from Shea's with only 1 road crossing, mix of very firm gravel and tarmac. Felt sluggish getting going, haven't done anything fast in a while I guess but the pace looked nice on the 3k and in reality felt comfy. Small weirdness when the path suddenly stopped with some roadworks and I had to turn around but didn't affect it too much. 2k then just tried to go a little faster, there was a guy going exactly the same pace ~10m in front so that made it easy. 2 1ks were more on the gravelly stuff, tried to keep them comfy but hard and felt nice doing so. Then jog back to Shea's to help with one move moving trip after a burrito.

Lungs feeling improved, still a bit of coughing but it felt like it was helpful rather than useless and didn't feel like breathing was limiting my running.

Monday May 20 #

6 PM

Running (road) 1:06:27 intensity: (10 @0) + (31 @1) + (24:36 @2) + (40:58 @3) + (12 @4) 10.71 km (6:12 / km) +122m 5:52 / km
ahr:129 max:150 shoes: On Cloudrunner Wide '14

After a day of helping Shea move apartments in Zurich (nice but of gym, with squats, heavy carries, weighted step ups) went for an explore from his new gaff. Nice little tour around visiting a list including but not limited to a running track, an elevated pedestrian crossroads over a bus stop in a roundabout, view of Zurich with snowy Alps background, some lovely forest, a very brief stop a the free outdoor climbing wall, an amazing downhill alpine meadow, and a kids trials bike area. Somehow not going up the tower at the very start felt like we'd made the wrong choice after this. Some strides near the end. Hamstring a little tight post flight yesterday but legs feeling good. Lovely weather too.

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