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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Feb 11:

activity # timemileskm+m
  orienteering9 7:54:17 48.58(9:46) 78.18(6:04) 2171
  Walk-O3 5:22:25 18.19(17:43) 29.28(11:01) 1027
  running9 2:53:36 17.87(9:43) 28.76(6:02) 429
  Total13 16:10:18 84.64(11:28) 136.22(7:07) 3627
  [1-5]13 15:48:41

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

running 22:12 intensity: (7:29 @1) + (10:33 @2) + (4:06 @3) + (4 @4) 3.87 km (5:44 / km) +76m 5:14 / km
ahr:130 max:163

orienteering 1:24:26 intensity: (4 @0) + (3:44 @1) + (29 @2) + (20:00 @3) + (1:00:09 @4) 19.43 km (4:21 / km) +607m 3:46 / km
ahr:169 max:179

POM 2 day, WRE-"long". I can do better #pulinatpois

running 17:27 intensity: (9:29 @1) + (7:49 @2) + (9 @3) 2.7 km (6:27 / km) +68m 5:44 / km
ahr:121 max:141

7 PM

running 21:59 intensity: (2:03 @1) + (15:14 @2) + (4:42 @3) 4.3 km (5:07 / km) +65m 4:45 / km
ahr:134 max:145

Evening jog ala tour de old town of Evora, too good feeling in muscles

Saturday Feb 10 #

10 AM

orienteering 30:46 intensity: (2:14 @0) + (15:25 @1) + (11:31 @2) + (1:36 @3) 4.22 km (7:18 / km) +87m 6:37 / km
ahr:112 max:156

Model event 2 - open, fast and simple terrain
2 PM

running 20:36 intensity: (10:04 @1) + (7:56 @2) + (2:36 @3) 3.41 km (6:03 / km) +30m 5:47 / km
ahr:119 max:146

orienteering 43:44 intensity: (2 @0) + (6 @1) + (29:29 @2) + (6:29 @3) + (7:12 @4) + (26 @5) 8.47 km (5:10 / km) +125m 4:49 / km
ahr:140 max:181

POM day 1, urban middle in the city center of Evora, great area for this kind of race, but very boring course... Taking it easy mostly, with three intervals. One from the start, then following Mölli and then leading one leg for Krisu

running 12:09 intensity: (2 @0) + (10:38 @1) + (1:29 @2) 1.72 km (7:05 / km) +30m 6:31 / km
ahr:108 max:127

Friday Feb 9 #

9 AM

Walk-O 1:40:38 intensity: (2:17 @0) + (1:38:03 @1) + (18 @2) 9.62 km (10:28 / km) +269m 9:11 / km
ahr:96 max:122

Super easy one with Tuomo in Dunas de Vagos
5 PM

orienteering 52:07 intensity: (9 @0) + (28:19 @1) + (23:39 @2) 6.82 km (7:38 / km) +271m 6:22 / km
ahr:117 max:133

Model event 1 for POM. Mostly super runnable terrain, but with the areas of mixed vegetation some very interesting places - not as east at is looks cause of the very fast pace coming it the races

Looking forward to race in these terrains!

Thursday Feb 8 #

10 AM

running 6:14 intensity: (2:54 @0) + (2:14 @1) + (1:06 @2) 1.08 km (5:45 / km) +41m 4:50 / km
ahr:106

orienteering 50:57 intensity: (1:17 @0) + (15:56 @1) + (14:35 @2) + (10:33 @3) + (8:36 @4) 5.92 km (8:36 / km) +240m 7:09 / km
ahr:130 max:173

Rally-O by KR, 5xabout500m with 4000 map scale. Nice one!
6 PM

running 15:15 intensity: (4:24 @1) + (8:00 @2) + (2:51 @3) 2.24 km (6:48 / km) +20m 6:30 / km
ahr:119 max:148

orienteering 40:10 intensity: (4 @0) + (2:21 @1) + (3:51 @2) + (1:48 @3) + (23:23 @4) + (8:43 @5) 7.07 km (5:41 / km) +166m 5:05 / km
ahr:167 max:184

4x1,5min/2min night-intervals with KR boys. Lot of forest work which was pity.

Bit rusty working in the first interval, but in the touch with the leaders.
Took the lead of my calfing in the middle of second interval and finnishing that one first just before Jan. Good work and maybe bit easier forking in the beginning of third interval and could run away from the others. Nailed also the last interval finnishing bit before second group.

Felt quite easy physically today and had a very good control of my work. Excellent!

running 10:00 intensity: (2:02 @1) + (7:58 @2) 1.49 km (6:43 / km) +30m 6:06 / km
ahr:127 max:142

Wednesday Feb 7 #

10 AM

running 24:22 intensity: (3 @0) + (6:02 @1) + (13:19 @2) + (4:51 @3) + (7 @4) 3.76 km (6:29 / km) +29m 6:14 / km
ahr:125 max:161

orienteering 53:25 intensity: (16:19 @1) + (2:39 @2) + (3:45 @3) + (30:22 @4) + (20 @5) 7.82 km (6:50 / km) +259m 5:52 / km
ahr:146 max:181

Middle distance with race speed in Dunas de Tocha, not good work, though taking the control quite ok after very bad beginning
4 PM

running 4:11 intensity: (4 @0) + (1:37 @1) + (2:30 @2) 0.8 km (5:14 / km)
ahr:121 max:136

Walk-O 1:14:20 intensity: (1:09:18 @1) + (5:02 @2) 8.1 km (9:11 / km) +200m 8:10 / km
ahr:104 max:126

Walk-O with contour map in Mira Sul

Tuesday Feb 6 #

10 AM

running 3:05 intensity: (32 @0) + (21 @1) + (2:12 @2) 0.54 km (5:43 / km)
ahr:115 max:132

orienteering 1:20:40 intensity: (6 @0) + (5:52 @1) + (1:12:29 @2) + (2:13 @3) 12.25 km (6:35 / km) +265m 5:57 / km
ahr:130 max:143

In the coast. Leirosa, normal, contour and pathless parts. Easy cruising
5 PM

running 16:06 intensity: (1:20 @0) + (5:47 @1) + (7:42 @2) + (1:17 @3) 2.85 km (5:39 / km) +40m 5:17 / km
ahr:115 max:143

orienteering 38:02 intensity: (4 @0) + (12 @1) + (6:12 @2) + (31:29 @3) + (5 @4) 6.19 km (6:09 / km) +151m 5:29 / km
ahr:144 max:160

Monday Feb 5 #

9 AM

Walk-O 2:27:27 intensity: (10:25 @0) + (1:58:55 @1) + (18:07 @2) 11.56 km (12:45 / km) +558m 10:16 / km
ahr:103 max:137

Checking quite a few legs and places from weekends races. Number 9 in the middle distance wasn't in the middle of control circle.

Good learning training

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