Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jul 27, 2014:

activity	#	time	miles		km		+m
Trail running	7	6:25:00	28.96	(13:18)	46.6	(8:16)	932
Orienteering	5	4:37:00	21.16	(13:06)	34.05	(8:08)	1336
Running	3	42:00	3.91	(10:44)	6.3	(6:40)	61
Total	10	11:44:00	54.03	(13:02)	86.95	(8:06)	2329

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Sunday Jul 27, 2014 #

8 AM

Trail running 55:00 [2] 7.5 km (7:20 / km) +280m 6:11 / km

am easy run up to Furi and back to town. pm travel back home.

Saturday Jul 26, 2014 #

9 AM

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

Orienteering 53:00 [4] 5.75 km (9:13 / km) +184m 7:57 / km
ahr:162 max:175

SOW day 6 Sunnegga. Finally a better day for me (of course, it was s downhill course) and better orienteering too. All the way until the second last where I didn't pay attention to the trails and followed a wrong path. It took 1,5min to sort it out and find my control. So annoyed, otherwise it would have been a good run. First day I felt I could actually run.

Friday Jul 25, 2014 #

9 AM

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

Orienteering 1:05:00 [4] 7.6 km (8:33 / km) +242m 7:23 / km
ahr:165 max:176

SOW day 5 Trockener Steg. Amazing experience! One of the coolest O races I've done. Just too tired, dizzy and unfocused to get it right. A small mistake (half a minute or so) on number 1, 4min on number 2, 1min on number 3, 1min on number 4, and 3-4min on 8. That's around 10min altogether. Sums up my race pretty much.. After 8 I didn't try to push anymore and it went a lot better. No mistakes on the second half.

Trail running 2:00:00 [2] 14.0 km (8:34 / km) +250m 7:52 / km

easy run down to valley from Trockener Steg with Heidi and Sirra. gorgeous day and gorgeous views. so great! no problems in easy downhill running.

Thursday Jul 24, 2014 #

9 AM

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

Orienteering 55:00 [4] 6.3 km (8:44 / km) +315m 6:59 / km
ahr:172 max:183

SOW day 4 Gruensee. Mass start. Not my thing. Spot on to the first control just behind the lead but lost the game in the downhill part to control 2. No chance of catching any of the fast girls after that. Did some small mistakes and couldn't keep up the pace on my own. Felt really bad and couldn't get anywhere. Everything in slow motion again. Gave up a bit on the second loop and finished far behind Simone. Don't know what's wrong with me but feeling far from normal...

Trail running 45:00 [2] 6.0 km (7:30 / km)

easy run down from Gruensee with Heidi. slow and easy downhill seems all right..

Wednesday Jul 23, 2014 #

12 PM

Trail running 30:00 [2] 4.6 km (6:31 / km)

easy run down from Furi after a visit to Klein Matterhorn (3883m)

5 PM

Running 22:00 [2] 3.0 km (7:20 / km)

easy run and drills

Tuesday Jul 22, 2014 #

8 AM

Running 10:00 [2] 1.6 km (6:15 / km) +30m 5:43 / km

morning run

11 AM

Trail running warm up/down 40:00 [2] 2.0 km (20:00 / km) +250m 12:18 / km

Orienteering 56:00 [4] 8.0 km (7:00 / km) +300m 5:54 / km
ahr:168 max:181

SOW day 3 Gornegrat. Pretty simple orienteering combined with physically bad day was not a good combination. Don't know whether it's the altitude or the fact that I had a cold in St Moritz but I was out of breath after just a few controls. There was a big climb to number 8 that took literally all out of me and I barely could run after that. Clean run but lost awfully lot.

Monday Jul 21, 2014 #

8 AM

Running 10:00 [2] 1.7 km (5:53 / km) +31m 5:23 / km

morning run

11 AM

Trail running warm up/down 40:00 [2] 4.0 km (10:00 / km) +152m 8:24 / km

Orienteering 48:00 [5] 6.4 km (7:30 / km) +295m 6:06 / km
ahr:170 max:183

SOW day 2 Schwarzsee. Technically good run but took the rocky descents very cautiously, losing quite a lot of time. Also stupid route choice on the long leg but otherwise fairly good. 12th.

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