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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Apr 29:

activity # timemileskm+m
  Orienteering3 3:25:15 13.93(14:44) 22.42(9:09) 225
  Climbing1 1:00:00
  Running1 20:51 1.99(10:29) 3.2(6:31) 38
  Strength1 10:00
  Total4 4:56:06 15.92 25.62 263

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Saturday Apr 28 #

Orienteering (Tiomila) 1:30:32 [5] 10.0 km (9:03 / km) +127m 8:31 / km
shoes: Innov8 o-roc 280

My team had a bit of a nightmare all around for the first four legs so I had to start in the omstart. I was a little afraid that due to my fitness I would be off the back of the group and basically going around at the back of the entire relay.

I realised this wouldn't be the case from the start as a l was passing a lot of people on the run out. There were some very fast people up the front who were I think part of teams that had mispunched etc. so I let them on. Got into a little train of people who decided on the straight option fir the first control and sat in a bit. Made a bit of a mistake reading the feature because who uses control descriptions.
Didn't go enough reentrants over to the second initially but figured out pretty quickly and I don't think I wasted too much time. Had thought to go to the road for no3 initially but then the running looked pretty good so decided on a pretty straight route after I got to the road. Absolutely creased myself in the marsh here which was actually pretty hilarious. Someone essentially jumped over me. the hill up was tough but I knew where I was going and took the control pretty well and the next two short ones.
went to the right of the big hill going to number 6 and managed to tag onto the back of a train in the really nice runability so i had people to try and chase down going up the hill. Took the control pretty well and the next two were pretty easy.
Going to 10 was probably my biggest mistake. thoguht i was in one patch of open but was actually in one a little to the left. Realised pretty quickly I was in the reentrant and not before the hill and climbed but in not the optimum direction I think. At the top of the hill I went to the crag ad not the hill so not a very good leg.

Was starting to feel a little bit tired at this point so took 11 quite slowly. decided to go left of the pretty immediate crags on the long leg to number 12 and had planned a pretty straight route to the control. Realised I had some fudge in my pocket so dropped a bit of time eating and trying to force the headtorch that was also in there back in my pocket. Picked up the pace after that and did pretty good lines into the control. Took some water at the drinks control but from here on I was going quite slowly. Legs just weren't really used to much longer than 6k orienteering esp. with so much climb.decided on the more road routes to no 15/16 with a slight miss on 15 near the control circle as I had not read that there was another crag on the map there. I think the road to 17 was the right choice.
Along the hill to 17,18 then down and all around the road to 19 though even then I did walk a little on the road. Could hear the men's relay music starting around 20/21 and nearly but didn't get in before them. Got some cheers on my way in from which gave me a little more energy for the run in.

All in all pretty happy with the race. After Croatia I was feeling like I couldn't orienteer at all but the last couple of weeks in training I've started to get back my ground to map understanding which was seriously lacking a couple of weeks ago.

Wednesday Apr 25 #

Orienteering 52:43 [3] 6.1 km (8:39 / km) +47m 8:19 / km

Tiomila finslipa. Understood the map so well and was just flowing.

Tuesday Apr 24 #

Note

Mon- Climbing + Arms
Tues- O intervals Linne before tiomila meeting
Weds- Tiomilafinslip - in the not island Åland
Thurs- rest
Fri- tiomila dinner
Sat- Ladies Tiomila (does it have a name?) last leg approx 9k. Gonna be tough but I am totally up for it.
Sun- Long run?

Running warm up/down 7:24 [3] 1.3 km (5:42 / km) +14m 5:24 / km
shoes: Innov8 o-roc 280

Orienteering 1:02:00 [3] 6.32 km (9:49 / km) +51m 9:26 / km
shoes: Innov8 o-roc 280

O intervals in Nasten. Had no speed but my orienteering wasn't too bad. Didn't know there were no tags out so first few controls I was pretty bad in the circle.

Running warm up/down 13:27 [3] 1.9 km (7:05 / km) +24m 6:40 / km
shoes: Innov8 o-roc 280

Included getting out of nasten but wasn't particularly taxing orienteering wise.

Monday Apr 23 #

Climbing 1:00:00 [3]

Strength 10:00 [3]

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