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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  Orienteering6 5:25:00 25.04(12:59) 40.3(8:04) 1643
  Trail running3 4:00:00 20.69(11:36) 33.3(7:12) 400
  Running5 2:15:00 14.29(9:27) 23.0(5:52)
  Strength1 15:00
  Total7 11:55:00 60.02 96.6 2043

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Sunday Apr 8, 2012 #

Trail running warm up/down 30:00 [2] 3.0 km (10:00 / km)

Orienteering 1:08:00 [5] 8.2 km (8:18 / km) +585m 6:07 / km

JK long, Craig a Barns. Awesome terrain and course but control 6 misplaced. Lost 5min there, otherwise my run was good (just loosing little time in rhododendrons and when going around fallen trees). I was 2nd 1min down to Claire before control 6, but finished 5th. 4th overall after Claire, Linnea, and Helen.
Tracking: http://germanmaster.traclive.dk/events/event_20120...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...

Trail running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Running 20:00 [1] 3.5 km (5:43 / km)

easy run in the evening + stretching. my legs are killing me but there's still one race to go...

Saturday Apr 7, 2012 #

Trail running warm up/down 30:00 [2] 4.5 km (6:40 / km)

Orienteering 36:00 [5] 5.1 km (7:04 / km) +210m 5:51 / km

JK middle, Dunalastair. 9th. 2min mistake on the first control and 30sec on the second but the rest of it went well. Wet marshy ground was pretty tough to run.
RouteGadget: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...

Trail running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Friday Apr 6, 2012 #

Running 15:00 [1] 2.5 km (6:00 / km)

Morning run including some drills & strides.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Orienteering 17:00 [5] 3.6 km (4:43 / km) +30m 4:32 / km

JK sprint, Almondvale, Livingston. Fun and tricky course. Messed up two legs, 3 and 22, losing nearly a minute on them. Also elsewhere technically too slow. Pace was good on easier legs but lost time in map reading and in sprint routines.
RouteGadget: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Thursday Apr 5, 2012 #

Strength 15:00 [1]

core and yoga in the morning

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Orienteering 15:00 [4] 3.2 km (4:41 / km) +30m 4:29 / km

Sprint training Dedridge, Livingston. Nice & tricky orienteering. Felt good in semi-fast training pace and found good rhythm in orienteering.

Orienteering 35:00 [1] 5.0 km (7:00 / km)

Easy jogging through some controls in Calder Woods after the sprint training.

Wednesday Apr 4, 2012 #

Orienteering tempo 1:10:00 [4] 7.2 km (9:43 / km) +377m 7:42 / km

Orienteering Loch Ordie. Amazing highland terrain with beautiful views. Tried to run 30min faster but it was such a tough terrain that just trying to run felt tough enough (first legs uphill I just had to walk). It was wet and marshy and covered with 10-20cm of snow. Terrain reminded a bit of Trondheim. Equally hard and tough to run and same kind of orienteering. Loved it!

Orienteering 50:00 [2] 4.1 km (12:12 / km) +305m 8:53 / km

Orienteering Tullochroisk. Once again, amazing terrain with fantastic views! I had planned a longer training but tired legs, steep hills, and fallen trees in the forest made me to cut it shorter.

Tuesday Apr 3, 2012 #

Running 15:00 [1] 2.5 km (6:00 / km)

Morning run to bakery to get some rolls. There was snow everywhere. Amazing!

Orienteering 34:00 [3] 3.9 km (8:43 / km) +106m 7:40 / km

Orienteering, Clunie. The map was from 1985 but the contours were still there. It was the only terrain we were able to get to because of snow on the roads. Amazing views everywhere and the terrain was beautiful!

Trail running long 2:35:00 [3] 21.3 km (7:17 / km) +400m 6:39 / km

Long run in the mountains over Aberfeldy. Started from the Birks of Aberfeldy route, continued then a narrow animal path but ended up tramping in the snow blanket. No one had walked the route after the snowfall and I couldn't see where it went. Got totally lost in tundra and had to navigate according to the sun. Got a bit scared when the sun started to go down but found finally the edge of the hillside after navigating miles towards north. Got down to the Tay river and ran back along the road. Good tour but a bit longer and tougher than I had planned.

Monday Apr 2, 2012 #

Running 35:00 [1] 6.0 km (5:50 / km)

Traveling to Scotland and Aberfeldy 7h. Easy jogging around the village in the evening, followed by some drills and short strides. Legs were aching from the sitting.

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