Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Running - Trail	13	6:10:47	29.66	(12:30)	47.74	(7:46)	437
Orienteering - Forest - Race	5	3:19:31	18.11	(11:01)	29.15	(6:51)	348	70 /	78c	89%
Orienteering - Forest - Training	4	2:30:33	14.29	(10:32)	22.99	(6:33)	187
Total	18	12:00:51	62.06	(11:37)	99.88	(7:13)	972	70 /	78c	89%

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Saturday May 25, 2019 #

2 PM

Orienteering - Forest - Training 51:42 [2] 6.57 km (7:52 / km) +60m 7:31 / km

Friday May 24, 2019 #

11 AM

Running - Trail 52:40 [2] 8.7 km (6:03 / km) +97m 5:44 / km

Sunday May 19, 2019 #

9 AM

Running - Trail 8:02 [2] 1.48 km (5:27 / km) +2m 5:25 / km

Orienteering - Forest - Race 59:03 [4] **** 7.62 km (7:45 / km) +127m 7:09 / km
spiked:12/14c

Long with some fantastic wilderness terrain in the first half. Started well, but had a little hook to 5 and then couldn't spot the flag at 6. Good again until the very difficult 9 where it was close to impossible to understand the steep rocky slope.

http://obasen.orientering.se/winsplits/online/en/d...
https://www.livelox.com/Viewer/Narkekvartetten-4-l...

11 AM

Running - Trail 28:00 [1] 2.71 km (10:21 / km) +7m 10:13 / km

Saturday May 18, 2019 #

10 AM

Running - Trail 5:56 [2] 0.81 km (7:21 / km) +22m 6:28 / km

Orienteering - Forest - Race 34:04 [4] ***** 4.5 km (7:34 / km) +58m 7:06 / km
spiked:13/16c

Middle in Kilsbergen outside Örebro. Really difficult, lots of green, low visibility and gnarly running. Struggled to get into a good flow with bigger hooks at 1, 6 and 12 and several smaller hooks as well. Perhaps 3 min or so in total.

http://obasen.orientering.se/winsplits/online/en/d...
https://www.livelox.com/Viewer/Narkekvartetten-3-m...

11 AM

Running - Trail 31:28 [1] 2.54 km (12:23 / km) +63m 11:01 / km

Thursday May 16, 2019 #

11 AM

Running - Trail 46:29 6.94 km (6:42 / km) +48m 6:28 / km

To Ekensberg before lunch with 6 hill intervals. Blue skies and 18 C.

Tuesday May 14, 2019 #

5 PM

Orienteering - Forest - Training 16:27 [3] 2.84 km (5:47 / km) +10m 5:41 / km

Really fun forest sprint training with mini-flags and SI. Pretty good flow until the end where I couldn't spot the flag at 12 and lost direction to 13.

https://www.livelox.com/Viewer/Zontraning-Salinge-...

6 PM

Orienteering - Forest - Training 37:31 [4] 6.62 km (5:40 / km) +23m 5:34 / km

Training in flat forests between the airport and Stigtomta. The white is very open with lots of visibility, but there is some crap between. Good compass training. Ran the course backwards so I could do my own nav.

https://www.livelox.com/Viewer/Zontraning-Salinge-...

Sunday May 12, 2019 #

4 PM

Running - Trail 41:32 6.2 km (6:42 / km) +47m 6:28 / km

Short run to Ekensberg with some forest hill intervals.

Running - Trail 31:40 [1] 3.39 km (9:21 / km)

Jog with Oliver.

Thursday May 9, 2019 #

11 AM

Orienteering - Forest - Training 44:53 [4] 6.96 km (6:27 / km) +94m 6:02 / km

Course of the week at Söra, with a few extra control added in. Pushed race pace. Lost contact once, but otherwise good. 11C and windy.

Wednesday May 8, 2019 #

5 PM

Running - Trail 31:52 [1] 3.57 km (8:56 / km) +20m 8:41 / km

Jog with Oliver.

Sunday May 5, 2019 #

11 AM

Running - Trail 4:00 [2] 0.67 km (6:00 / km) +11m 5:33 / km

Warm-up.

Orienteering - Forest - Race 28:16 [4] **** 4.69 km (6:02 / km) +41m 5:47 / km
spiked:16/16c

Roslagen Middle. Pretty darn close to a perfect race. Really nice little control picking course in some detailed stuff today. A bit warmer too, perhaps 10 C.

https://www.livelox.com/Viewer/Roslagshelg-medel/H...
http://obasen.orientering.se/winsplits/online/en/d...

Saturday May 4, 2019 #

10 AM

Running - Trail 19:06 [2] 3.02 km (6:20 / km) +34m 6:00 / km

Warm-up.

Orienteering - Forest - Race 45:08 [4] *** 7.39 km (6:07 / km) +111m 5:41 / km
spiked:14/15c

Roslagen Long. Good race, just made a very wide route to 3 after I left 2 in the wrong direction. Not the most amazing orienteering this time. Lots of clear cuts, fields and roads, but a few good route choices. Chilly day, just 4 C.

https://www.livelox.com/Viewer/Roslagshelg-lang/H4...
http://obasen.orientering.se/winsplits/online/en/d...

11 AM

Running - Trail 24:51 [1] 2.28 km (10:54 / km) +14m 10:35 / km

With Oliver.

Wednesday May 1, 2019 #

10 AM

Running - Trail 14:37 [2] 2.03 km (7:12 / km) +45m 6:29 / km

Warm-up

11 AM

Orienteering - Forest - Race 33:00 [4] **** 4.96 km (6:40 / km) +11m 6:35 / km
spiked:15/17c

Trosa Middle. Couldn't spot the flag in the ring at 1 and got lost on the way to 14. 2 min lost in total. Otherwise good. Nice terrain and really fun.

https://www.livelox.com/Viewer/Trosa-Skogslopp/H45...
http://obasen.orientering.se/winsplits/online/en/d...

12 PM

Running - Trail 30:34 [1] 3.42 km (8:56 / km) +27m 8:36 / km

With Oliver

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