Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Oct 6, 2013:

activity	#	time	miles		km		+m
Orienteering	9	6:30:00	29.09	(13:25)	46.81	(8:20)	1372
Trail running	6	2:18:00	11.68	(11:49)	18.8	(7:20)	545
Running	4	1:24:00	8.7	(9:39)	14.0	(6:00)	130
Strength	1	20:00
Total	13	10:32:00	49.47		79.61		2047

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Sunday Oct 6, 2013 #

8 AM

Trail running 15:00 [2] 2.0 km (7:30 / km)

morning jog & drills

1 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Orienteering (sprint) 16:00 [5] 3.5 km (4:34 / km) +90m 4:03 / km

World Cup final Baden, sprint. Difficulties in route choices. Tried to take the shortest route but ended up running too many stairs instead of flat route choices, which cost a whole lot of time. Lost altogether over a minute on 4 crucial route choice legs and also some hesitation here and there. Pretty bad run all in all and probably my worst WC standing. Simone won (once again) and took also the overall world cup title. Amazing! What an end to her magnificent career! Honored to be part of her farewell party. I finished 29th in the overall World Cup but not at all happy with it. Year began much better in NZ than it ended. I guess I was just too tired after the training camp and travel to perform better..

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Saturday Oct 5, 2013 #

9 AM

Trail running warm up/down 15:00 [2] 2.2 km (6:49 / km) +20m 6:31 / km

1 PM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

Orienteering 43:00 [5] 6.2 km (6:56 / km) +200m 5:58 / km

World Cup final Baden, middle distance. 2min mistake on number 1 (just overshoot it slightly to one gully too far without seeing the flag) and another 1,5min on number 5 (couldn't get to the control because the hillside was too steep and muddy), otherwise decent run technically but my legs weren't working and I found it very hard to run. I should have rested yesterday!

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

Friday Oct 4, 2013 #

10 AM

Orienteering 39:00 [2] 4.1 km (9:31 / km) +100m 8:29 / km

model event Baden. walked mostly but did 7x100m sprints at the end.

3 PM

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

Orienteering (sprint) 19:00 [3] 4.0 km (4:45 / km) +80m 4:19 / km
ahr:169 max:177

mixed sprint relay with Tuulia, Måre and Petteri. wasn't feeling well so tried to take it as easy as possible. fun experience but I should have rested today.

Thursday Oct 3, 2013 #

Trail running 38:00 [2] 5.0 km (7:36 / km) +205m 6:18 / km

8h drive from Asiago to Baden with a few stops, then easy jogging in Baden in the evening with Sari.

Wednesday Oct 2, 2013 #

10 AM

Trail running warm up/down 16:00 [2] 2.0 km (8:00 / km) +80m 6:40 / km

Orienteering intervals 19:00 [4] 3.01 km (6:19 / km) +50m 5:50 / km
ahr:170 max:182

relay training Hinterback loop 1. really fun training and fun terrain! mistakes on two controls as I wasn't very focused and was just following others.

Orienteering intervals 22:00 [3] 3.0 km (7:20 / km) +107m 6:13 / km
ahr:163 max:174

relay training Hinterbeck loop 2. had to leave my ankle braces because of pain in the foot and ran therefore slower the second loop but orienteered better. smooth & clean run.

Trail running warm up/down 7:00 [2] 1.1 km (6:22 / km) +15m 5:57 / km

4 PM

Trail running warm up/down 12:00 [2] 1.0 km (12:00 / km) +125m 7:23 / km

Orienteering 50:00 [2] 5.6 km (8:56 / km) +120m 8:04 / km
ahr:141 max:161

middle distance training Turcio. magical fairytale forest. hadn't been surprised to see trolls, goblins or elves there.. dark forest full of small stones covered with moss. difficult to read map while running because you had to keep eyes in your feet.

Strength (core) 20:00 [2]

Tuesday Oct 1, 2013 #

7 AM

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

morning jog in Asiago. lovely small alpine village in beautiful surroundings.

10 AM

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +130m 5:35 / km

Orienteering 53:00 [3] 5.8 km (9:08 / km) +180m 7:55 / km
ahr:160 max:172

middle distance terrain type training Kubelek. nice challenging terrain but a bit stony..

4 PM

Orienteering 1:00:00 [2] 5.3 km (11:19 / km) +215m 9:25 / km

middle distance training Platabeck. walked most of the course.

Monday Sep 30, 2013 #

Orienteering 1:09:00 [2] 6.3 km (10:57 / km) +230m 9:16 / km

walked/jogged through some of the controls from yesterday with Tuulia. some of the details made more sense today but some of them difficult to understand even in slow pace

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