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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jonas

In the 7 days ending May 17, 2014:

activity # timemileskm+m
  Orienteering1 1:32:23 9.44(9:47) 15.2(6:05) 575
  Running1 9:55 1.86(5:19) 3.0(3:18)
  Total2 1:42:18 11.31(9:03) 18.2(5:37) 575

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Thursday May 15, 2014 #

Running 9:55 [5] 3.0 km (3:18 / km)

DSC-Halle

First time under 10.00!
40-40-40-40-40-41-40-40-39-40-40-40-40-38-37
Ran alone the whole way, trying to keep 40s/lap. It was fairly comfortable.


Sunday May 11, 2014 #

Orienteering race 1:32:23 [5] 15.2 km (6:05 / km) +575m 5:07 / km

BRL Lang 5/21 (+9.23)

The running felt great today, even better than yesterday, felt strong the whole way and didn't even get very tired when I pushed hard! Had some problems with the navigation, keeping the direction in the featureless forest, a few sketchy route choices and some mistakes, but nothing major (total ~4.5min). Overall a good race with another solid 5th place and a reasonable time behind the winner.

S-8: The start of the course was okay, was doing most things right, apart from being a bit sloppy with the directions and often had to correct it a bit, losing 5-10s on most legs. In retrospect, could probably have pushed a bit harder, but not easy to know I would have one of my best days physically.
8-9: Wrong route. Ran around left, lost 30-45s.
9-10: Run past the control, lost ~50s (not enough map reading).
10-11: Wrong route. Ran around left, lost 30-45s.
11-12: "Caught up" with Roman who started 4min ahead of me. Increased the pace to try to get away from him, but he remained behind and it wasn't until #26 that I "finally" got away.
12-15: Continued to be sloopy with the direction and lost 10-15s on each, but got the controls perfect.
15-16: Ran past the control ~20s (miss read a trail)
16-17: Really bad direction ~20s.
17-29-F: Into the spectator control and out on the last ~4km with middle distance character. Here I finally got into the right mindset and things went really well. I also increased the pace yet another notch (2 split wins and 1.11 behind Christoph B. who was fastest on this 2nd loop). Mistakes: #22 5-10s (bad execution), #25 ~10s (wrong direction), #28 10-15s (wrong direction).

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