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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 17, 2013:

activity # timemileskm+m
  Orienteering8 7:36:00 41.76(10:55) 67.2(6:47) 1115
  Trail running13 4:47:00 28.09(10:13) 45.2(6:21)
  Running2 1:50:00 9.32(11:48) 15.0(7:20) 300
  Strength2 1:10:00
  Total19 15:23:00 79.16 127.4 1415

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

7 AM

Trail running 12:00 [2] 2.0 km (6:00 / km)

9 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 38:00 [5] 6.3 km (6:02 / km) +150m 5:23 / km
ahr:175 max:188

MOC middle distance (Osso-da-Baleia). Had a fairly good race, overshot only a few controls, half a minute each. Otherwise good flow, slightly tired legs though. 9th again, 8th overall. Pretty solid, pretty happy.
Results: http://www.coc.pt/eventos/16fev2013/lists/results_...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
MOC overall: http://www.coc.pt/eventos/16fev2013/lists/res_over...
Maps: http://portugueseorienteeringblog.blogspot.co.uk/2...

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

4 PM

Running 50:00 [2] 9.0 km (5:33 / km)

evening run in Lissabon

Saturday Feb 16, 2013 #

7 AM

Trail running 20:00 [2] 3.0 km (6:40 / km)

11 AM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 1:18:00 [5] 13.0 km (6:00 / km) +310m 5:22 / km
ahr:174 max:185

MOC long distance (Osso da Baleia). Tried to run relatively fast and hold the pace until the end without losing concentration. Physically it went pretty well (could have run a bit faster but not much) but I couldn't avoid some mistakes in the butterflies and at the end of the course. 3,5min altogether on 3 controls. Otherwise fairly good run. 9th.
Results: http://www.coc.pt/eventos/16fev2013/lists/results_...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
Map: http://portugueseorienteeringblog.blogspot.co.uk/2...

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Friday Feb 15, 2013 #

7 AM

Trail running 20:00 [2] 3.0 km (6:40 / km)

10 AM

Orienteering 55:00 [2] 7.2 km (7:38 / km)

model event (Leirosa) + running drills. nice terrain & lovely orienteering. loved it!
5 PM

Strength (core) 30:00 [2]

Thursday Feb 14, 2013 #

7 AM

Trail running 12:00 [2] 2.0 km (6:00 / km)

10 AM

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Trail running (terrain intervals) 9:00 [4] 1.7 km (5:18 / km)

map memory training with the British squad. first we did 6x90sec terrain intervals during which you read the map and then you had about half a minute time to memorize and draw features to a blank map (only course was drawn there) before next interval.

Trail running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Orienteering 46:00 [4] 7.7 km (5:58 / km) +15m 5:55 / km

map memory training (Quiaios Sul). ran it fast and it went quite well until the very end where I lost concentration. first five controls went well with a map I had drawn myself but then I had to use a real map to see main features on most of the remaining legs but I continued with the theme and read map only a few times trying to memorize things. great fun! :)

Trail running warm up/down 6:00 [1] 1.0 km (6:00 / km)

5 PM

Orienteering tempo 45:00 [4] 6.4 km (7:02 / km) +20m 6:55 / km

O-training (butterflies) Quiaios Sul. 35min relatively fast, then 10min warm down jogging. went very well, got my confidence back.

Wednesday Feb 13, 2013 #

8 AM

Trail running 20:00 [2] 3.0 km (6:40 / km)

11 AM

Orienteering 1:20:00 [2] 10.5 km (7:37 / km) +40m 7:29 / km
ahr:149 max:164

contour training a la Thierry in Quiaios. beginning went very well but then I started to think other things, forget to orienteer and got lost. hard to concentrate when tired and not running fast. plantar fasciitis was worse today, so I decided to skip second training.
5 PM

Trail running 20:00 [1] 3.0 km (6:40 / km)

easy barefoot jogging in the beach

Strength (circuit) 40:00 [2]

Tuesday Feb 12, 2013 #

7 AM

Trail running 10:00 [1] 1.5 km (6:40 / km)

morning jog
9 AM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 1:13:00 [5] 10.1 km (7:14 / km) +380m 6:05 / km
ahr:172 max:184

POM day 4. I was feeling really tired but could maintain fairly good pace the first 45min (at this point only a minute behind Amelie who was second today and less than a minute behind Annika) but then I just got too tired to stay focused and made two big mistakes (1,5min+2,5min) at subsequent controls just before the spectator control where Emily got pass me. The rest was fine but I was very tired. 8th overall (lost two places). Could have been worse..
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
Map: https://picasaweb.google.com/100387373280043381283...

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Monday Feb 11, 2013 #

7 AM

Trail running 20:00 [2] 3.0 km (6:40 / km)

10 AM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 41:00 [5] 6.0 km (6:50 / km) +200m 5:51 / km
ahr:175 max:185

POM day 3. Flow from yesterday was gone and I felt very tired, slow and weak right from the beginning. A steep climb to control 4 took all out and I just couldn't handle orienteering after that. 3-4min mistakes altogether. 13th.
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
Map: https://picasaweb.google.com/100387373280043381283...

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

2 PM

Running 1:00:00 [1] 6.0 km (10:00 / km) +300m 8:00 / km

walking / jogging in Monsanto

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