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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 7 days ending Aug 27:

activity # timemileskm+m
  orienteering5 6:19:57 21.13(17:59) 34.0(11:11)
  Total5 6:19:57 21.13(17:59) 34.0(11:11)

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Sunday Aug 27 #

orienteering 1:00:07 [4] 6.8 km (8:50 / km)

Waxholms Long Distance, Frösvik. Overlapping with yesterday's area.

Although still tired I felt much better today. I made an effort to eat some salty food on Saturday evening and I don't really know if that is what made the difference but I didn't have any trouble with palpitations. It is amazing the difference it makes to the navigation, actually being able to process the information on the map and go precisely to the control. I plodded along steadily and hit every control - my only mistake really was a long route choice on #9 where I went out of my way to avoid a bit of light green marsh which was probably ok to run through. I lost at least a minute, maybe 2 on this leg.

It was nice to finish the tour with a decent run. 12 minutes down and 13th place.
Map
https://www.livelox.com/Viewer/Waxholms-OK/H45?cla...
Results
https://eventor.orientering.se/Events/ResultList?e...

Saturday Aug 26 #

orienteering 39:50 [4] 4.2 km (9:29 / km)

Sundybergs middle distance, Frösvik. A bit of trek out to the north east of Stockholm for this one. I struggled with a bit of palpitation trouble and could not concentrate on what I was doing. I lost time on #1 wandering off line (failed to properly follow a stream) and on #3 and #7 dithering in the circle. At #9 I left the previous control off-line and hit the wrong boulder and instead of working out what was on the map I just wandered around for a bit looking behind every boulder. After a while I headed back to #8 and got the right line and the control magically appeared. Another miss at #10 going to the wrong boulder and a bit off line on #11 meant I came into it from way to the west along the edge of the marsh.

All in all a bit rubbish, 12 minutes down, 24th place

Spent the rest of the day feeling sorry for myself and suffering from palpitations.

Results
https://eventor.orientering.se/Events/ResultList?e...

Map
https://www.livelox.com/Viewer/Sundbybergs-IK/H45?...

Friday Aug 25 #

Note

A day off in Stockholm. Wandered briefly around Gamla Stan where they were setting up for the World Cup Triathlon. Then the Vasa museum. Then everybody else went to Gröna Lund to ride on roller coasters while I wandered in a solitary manner around Skansen looking at old buildings and stuff, and wolverines and moose and otters and stuff. I did venture into Gröna Lund for my tea and a single ride on a single roller coaster.

Thursday Aug 24 #

orienteering 1:00:00 [3] 4.0 km (15:00 / km)

Still feeling out of it.

More control hanging in the area a couple of k west of Ravinen hut. I had a lot of trouble hanging my first control, having to give up and try again from a different angle, and I took it very easy around the rest to make sure I got them right. I didn't have the energy to shadow anybody so I just wandered around watching people go through the middle part of the course.

By this stage everyone was tired and we just came up with a course with lots of places to cut off so the athletes could do as much or as little as they liked.

Note

In the evening the athletes (and some of the coaches, but not me) all did Ravinen training - some technical training for the younger ones and terrain intervals for the older ones.

Wednesday Aug 23 #

Note

feeling very much out of it I gave myself the day off. This meant I could stay at the Ravinen hut and babysit the athletes who were also sitting out the morning race - a Luffarligen that was apparently very good.

In the evening there was another race - Stockholm South junior league with over 700 entries and no classes for over 16s. Our juniors were allowed to run as guests with all the H/D 16/18/20 on the D16 course, the 14s on D16K and the 12s on D12 (I think). This made for some interesting comparisons with the boys competing directly against the girls.

Tuesday Aug 22 #

orienteering 1:30:00 [3] 8.0 km (11:15 / km)

More junior training in the area a couple of k to the east of Ravinen hut. The younger juniors were trying to make use of the larger contour features as line features. The older ones were doing alternating long/short legs - from the weekend they were losing confidence in their navigation the longer a leg got so the idea was that they focused on the long legs and stuck to their plan. The shorter legs were just to regroup.

orienteering 45:00 [3] 3.0 km (15:00 / km)

Shadowing Emma in a Ravinen training event on Telegraph Hill/Telegrafberget, a lovely area next to the sea way to the east. We climbed the tower on the top of the hill to have a look at the view in the middle of one of the legs.

Monday Aug 21 #

orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Training with the juniors in the area above Ravinen hut - hanging and shadowing. We were trying to get them to plan their way through the leg, looking in advance at what features they would expect to see.

orienteering 25:00 [3] 2.0 km (12:30 / km)

Hanging controls for the sprint relay in woods next to Ravinen hut. It was a bit intense on a 1:2000 (? I think) map, lots of features in a very small area.

Note

Evening strength and conditioning session with Ravinen. Lots of planks and squats and stuff. I did a couple of squats and a back extension.

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