Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Mar 2, 2014:

	activity	#	time	miles		km		+m
	Orienteering	7	6:12:00	29.9	(12:26)	48.12	(7:44)	620
	Trail running	8	2:57:00	15.72	(11:16)	25.3	(7:00)
	Running	4	1:31:00	8.76	(10:23)	14.1	(6:27)	30
	Strength	1	35:00
	Total	15	11:15:00	54.38		87.52		650
averages - sleep:7.3

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Sunday Mar 2, 2014 #

Note
slept:7.0 (injured)

Sacral fracture. Pain 2.

8 AM

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

morning run with Sonja

10 AM

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

Orienteering 48:00 [4] 6.41 km (7:29 / km) +200m 6:29 / km
ahr:174 max:185

POM day 2 middle Arcozela. probably one of the most challenging and most dangerous courses that I've ever run. felt more like an obstacle race than orienteering. couldn't run in the rocks. so, again very slow beginning and then faster towards the end. lost a lot of time (2-3min) on controls 3 and 8 when I just couldn't get to them, especially number 3 where I didn't see the details on the map because the colors were gone. a few smaller mistakes too but most of the time loss was because I had to be so careful in order not to fall. ridiculously difficult terrain to run.

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

5 PM

Trail running 23:00 [2] 3.0 km (7:40 / km)

easy evening jog with the girls

Saturday Mar 1, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2.

8 AM

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

morning run

11 AM

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

Orienteering 56:00 [4] 8.6 km (6:31 / km) +180m 5:54 / km
ahr:176 max:186

POM day1 intermediate distance Vila Nova de Tazem. started quite slowly and cautiously in order not to hurt myself in the rocks. made a small mistake to number 6 but because the slope was really slow to proceed it took ages to get to the control (2-3min). soon after that it turned more runnable and I increased the pace gradually towards the end. the last loop after spectator control went very well and I felt I could keep a decent pace there. still quite surprised to be less than 7min behind Sime and only 1:17 from the best Finn. I could have had a chance today without that stupid mistake on number 6...
Results: http://www.cpoc.pt/ev/pom2014/Results_dia1/Res_dia...

Trail running warm up/down 10:00 [1] 1.8 km (5:33 / km)

Friday Feb 28, 2014 #

Note
slept:6.0 (injured)

Sacral fracture. Pain 2. Travel to Mangualde. Feeling really tired.

Orienteering 35:00 [1] 4.0 km (8:45 / km)

model event Arcozelo. walked most of it but still managed to sprain my ankle. a sign that I shouldn't run tomorrow?

Thursday Feb 27, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2.

8 AM

Running 15:00 [2] 2.6 km (5:46 / km)

morning run with Sonja

10 AM

Trail running warm up/down 6:00 [2] 0.9 km (6:40 / km)

Orienteering intervals 43:00 [4] 5.71 km (7:32 / km) +60m 7:09 / km

O-intervals Dunas da Tocha 11:09 (1,7km), 3:30 (0,6km), 2:42 (0,45km), 3:47 (0,54km), 1:58 (0,31km). Felt better today than yesterday and it was good to split the course in shorter sections. Then I could hold a decent pace and not to get too exhausted.

Trail running warm up/down 20:00 [2] 2.2 km (9:05 / km)

warm down including some drills and 4x8 gentle leaps, followed by 50m sprints

5 PM

Trail running 20:00 [2] 2.8 km (7:09 / km)

easy jog and drills

Wednesday Feb 26, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2. Feeling tired.

10 AM

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

Running 36:00 [3] 5.8 km (6:12 / km) +30m 6:03 / km
ahr:162 max:172

relay event Lagoa da Vela. it was actually really fun & relaxed small event in beautiful terrain, the only drawback was that it had rained a bit too much in the previous weeks so that all depressions and lowlands were filled with water and we had to swim while crossing these newly formed lakes. also, I was a bit too tired to race, especially when it was that extreme. victory is still a victory :)

Trail running warm up/down 13:00 [2] 2.1 km (6:11 / km)

warm down including 5x100m sprints on grass

5 PM

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

Orienteering (sprint) 20:00 [2] 2.9 km (6:54 / km) +50m 6:21 / km

sprint training Montemor O Velho. technically really fun & challenging sprint course but too much stairs and climb for me today..

Tuesday Feb 25, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2.

8 AM

Running 20:00 [2] 2.7 km (7:24 / km)

morning run with drills

10 AM

Orienteering long 1:40:00 [2] 12.0 km (8:20 / km) +80m 8:04 / km
ahr:144 max:162

long distance training Praia de Quiaos including 3x15'' sprints. today it hit me, tiredness. legs felt totally empty after the session and I was exhausted.

Monday Feb 24, 2014 #

Note
slept:6.0 (injured)

Sacral fracture. Pain 3. Travel to Coimbra. Sitting in the car without the ring cushion was painful.

10 AM

Orienteering 1:10:00 [2] 8.5 km (8:14 / km) +50m 8:00 / km

easy O-training Rovisco. beautiful sand dune terrain! feeling amazingly good!

5 PM

Strength 35:00 [2]

Some Nike app circuit training with Suvi and Lotta. hard work pheww..

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