Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Mar 15, 2015:

activity	#	time	miles		km		+m
Orienteering	6	5:23:40	24.82	(13:03)	39.94	(8:06)	616
Trail running	8	5:15:00	25.17	(12:31)	40.5	(7:47)	1229
Running	1	10:00	1.24	(8:03)	2.0	(5:00)
Total	10	10:48:40	51.23	(12:40)	82.44	(7:52)	1845

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Sunday Mar 15, 2015 #

Trail running 1:01:00 [2] 9.6 km (6:21 / km)

easy run. dead tired and feeling fluish. sore and dry throat in the morning but thought it was only dehydration...

Saturday Mar 14, 2015 #

10 AM

Trail running warm up/down 20:00 [2] 2.5 km (8:00 / km)

Orienteering 41:40 [4] 6.01 km (6:56 / km) +49m 6:40 / km
ahr:171 max:181

Linné Cup Stenby. Still a bit tired from the training camp but felt okay when not putting all in and had a nice flow in orienteering. Beautiful terrain and nice weather, such a pleasure to orienteer! Won the short course by 3min before Lina. Tracking: https://livelox.com/Viewer/Linnecupen-Etapp-9/Kort...

Trail running warm up/down 6:00 [2] 1.0 km (6:00 / km)

2 PM

Orienteering 1:55:00 [2] 10.52 km (10:56 / km) +92m 10:28 / km

hanging out controls with Annika on a contour map. stopped quite many times on the way to make sure that controls were placed right...

Friday Mar 13, 2015 #

Trail running 25:00 [1] 5.0 km (5:00 / km)

easy recovery run. soreness everywhere. not sure if ready for a hard session tomorrow...

Thursday Mar 12, 2015 #

Note
(rest day)

Wednesday Mar 11, 2015 #

10 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +34m 6:19 / km

Orienteering 37:00 [4] 5.8 km (6:23 / km) +60m 6:04 / km
ahr:173 max:180

Lipica Open stage 5. Tried to run as fast as possible with my dead tired legs. Quite nice & runnable terrain, easy to keep high pace, but got so tired in my head that I made a few stupid mistakes, 2-3min in total. 2nd after Tove and 2nd overall. Pretty happy with the whole week. Only one bad day and I was able to run decently all other days despite all the hard training.

Trail running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Tuesday Mar 10, 2015 #

7 AM

Trail running 18:00 [2] 2.3 km (7:50 / km) +75m 6:44 / km

morning run with drills and strides

9 AM

Trail running warm up/down 20:00 [2] 2.0 km (10:00 / km) +150m 7:16 / km

Orienteering 30:00 [4] 3.21 km (9:21 / km) +120m 7:52 / km
ahr:164 max:181

Lipica Open stage 4. Really tricky and fun course on 1:7500 map, loved it! Technically quite good flow in orienteering but my legs were really tired. Also did two bad route choices where I lost a few minutes. 3rd after Tove and Cat. Pretty pleased with that.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

warm down jog with Cat

4 PM

Trail running hills 1:40:00 [2] 9.4 km (10:38 / km) +770m 7:33 / km
ahr:136 max:153

one more time. climb up to the top third and last time. amazing weather & gorgeous views. I'm so gonna miss these this...

Monday Mar 9, 2015 #

10 AM

Trail running warm up/down 25:00 [2] 2.5 km (10:00 / km) +200m 7:09 / km

Orienteering 54:00 [4] 7.4 km (7:18 / km) +175m 6:32 / km
ahr:163 max:176

Lipica Open stage 3 Hubelj. Felt really tired and couldn't push as fast as I wanted to. Also, fell asleep on the way to number 12 and started to read a wrong leg, which resulted in a 3min mistake. After that quite tired run all in all. 6th, about 7min after Silje who won today.

Trail running 10:00 [2] 1.6 km (6:15 / km)

warm down jog with Lisa

4 PM

Orienteering intervals 46:00 [3] 7.0 km (6:34 / km) +120m 6:03 / km

O-intervals Dutolvje. Nice but sprained my ankle after five loops :(

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