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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering7 5:36:47 21.09(15:58) 33.94(9:55) 296
  Running5 1:06:56 4.95(13:32) 7.96(8:24) 199
  Total8 6:43:43 26.04(15:30) 41.9(9:38) 495
  [1-5]8 6:29:25

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Saturday Jul 27 #

10 AM

Running warm up/down 12:43 intensity: (4:01 @0) + (3:15 @1) + (4:40 @2) + (47 @3) 1.5 km (8:30 / km) +34m 7:38 / km
ahr:128 max:168

Orienteering race 54:07 intensity: (46 @0) + (6:50 @1) + (18:35 @2) + (17:32 @3) + (7:58 @4) + (2:26 @5) 5.62 km (9:37 / km) +123m 8:41 / km
ahr:159 max:197 shoes: Innov8 o-roc 280

Friday Jul 26 #

10 AM

Orienteering race 42:45 intensity: (45 @0) + (6 @1) + (7:52 @2) + (26:41 @3) + (6:57 @4) + (24 @5) 4.35 km (9:50 / km) +31m 9:29 / km
ahr:165 max:188 shoes: Innov8 o-roc 280

Oringen Etapp 4 Jursla Gammelskog.

Middle distance day! Much more detail on the map today and quite a few more paths. Was able to keep from a blow up today but the small mistakes added up to the race being not as good as it could have been.

Best control was probably 8 or 13. Both I was just able to keep the speed up whilst keeping map contact. Always something I struggle with.

Mistake of the day was either on 3 or 5. Was trying maybe too hard at the start and flooded the brain a little on both of these.
7 PM

Orienteering (Indoor) 26:00 [3] 2.2 km (11:49 / km)
shoes: Nike react UK 6.5

Thursday Jul 25 #

9 AM

Running warm up/down 18:32 intensity: (1:43 @0) + (3:23 @1) + (9:37 @2) + (2:54 @3) + (53 @4) + (2 @5) 1.7 km (10:56 / km) +112m 8:13 / km
ahr:140 max:182 shoes: Innov8 o-roc 280

Orienteering race 1:06:13 intensity: (45 @0) + (1:40 @1) + (25:27 @2) + (30:43 @3) + (6:13 @4) + (1:25 @5) 6.7 km (9:53 / km) +54m 9:30 / km
ahr:162 max:203 shoes: Innov8 o-roc 280

Oringen Etapp 3 Yxbacken Kvillinge.

Thought this day would go better after a good clean control to number 1. Was not the case and a parallel error to 2 combined with me assuming I hadn't gone far enough made for a 12 minute error on number 2. It's one of those ones where you look back and wonder how you ignored all the information the ground was giving you. Otherwise was fairly clean for the rest of the day.

Best of the day was probably the small control pick patch at 4-5-6. Good reading of the map and dirextion of of the controls.

Wednesday Jul 24 #

10 AM

Running warm up/down 11:51 intensity: (36 @0) + (23 @1) + (9:06 @2) + (1:46 @3) 1.84 km (6:27 / km) +4m 6:23 / km
ahr:151 max:168

11 AM

Orienteering (Indoor) 34:00 [3] 2.6 km (13:05 / km)

Two courses: hard and hardest.

Tuesday Jul 23 #

9 AM

Running warm up/down 12:23 intensity: (2:26 @0) + (3:07 @1) + (3:19 @2) + (2:17 @3) + (1:12 @4) + (2 @5) 1.33 km (9:17 / km) +23m 8:33 / km
ahr:142 max:182

Orienteering race 1:02:09 intensity: (1:37 @0) + (4:27 @1) + (31:19 @2) + (21:46 @3) + (2:29 @4) + (31 @5) 6.76 km (9:12 / km) +58m 8:49 / km
ahr:157 max:187 shoes: Innov8 o-roc 280

Oringen Etapp 2 Finspång Grosvad.

Did I mention we were running our 4/5k Short courses on 1:15000? It was a little depressing to see the course take up such a small portion of the map.

This day did not go well really. I was suffering from bad sleep I think but that's no excuse for the horrors I had on 4 and 5. Both were down to lack of confidence and bad relocation technique. Lost around 12-15 mins between them.

Best control of the day was probably no 8. Climbed quickly and ran along the top. Nice and aggressive.

Monday Jul 22 #

11 AM

Running 11:27 intensity: (49 @0) + (1:06 @1) + (9:09 @2) + (21 @3) + (2 @4) 1.6 km (7:10 / km) +26m 6:37 / km
ahr:149 max:172 shoes: Innov8 o-roc 280

Nice jog to the start with Ellie who let me start slow and pick up the pace gradually. Rarely get to do that with other people.

Had a nice bit of banter about running the short course with Victor before the start. The open start times were very nice.

Orienteering race 51:33 intensity: (50 @0) + (10 @1) + (3:40 @2) + (25:46 @3) + (20:27 @4) + (40 @5) 5.71 km (9:01 / km) +30m 8:48 / km
ahr:168 max:187 shoes: Innov8 o-roc 280

Oringen etapp 1 Körberg.

Fun start to the week. Was feeling pretty good after my week of training and was relatively confident in my orienteering.

Small mistakes on a fair few controls but nothing major (those are still to come).

Bad route nonchoice to 2 was probably the mistake of the day. Didn't commit at all to the left route choice I made when I realised it was quite a lot of climb so kind of meandered left of straight which was quite green.

Top control of the day was probably on 9. I had a few misses before but still managed to keep confidence and attack the control.

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