Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Sep 6, 2015:

activity	#	time	miles		km		+m
Orienteering	3	3:48:00	17.71	(12:52)	28.5	(8:00)	800
Trail running	7	2:52:00	15.6	(11:01)	25.11	(6:51)	4070
Strength	1	1:05:00
Running	1	30:00	3.36	(8:56)	5.4	(5:33)
Total	8	8:15:00	36.67		59.01		4870

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Sunday Sep 6, 2015 #

Trail running 15:00 [2] 3.0 km (5:00 / km)
(injured)

Orienteering 1:30:00 [4] 12.0 km (7:30 / km) +400m 6:26 / km

Finnish Champs final. Orienteered well, except number 16, but couldn't really run. Knee probably even worse than yesterday and I had to run very cautiously. Rainy weather made it even harder to balance and avoid rotation. I was far down on the result list. Most certainly my worst result ever. Well, I hope my knee gets better and that I'll be able to compete in a week...
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...

Trail running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Saturday Sep 5, 2015 #

Trail running warm up/down 15:00 [2] 2.1 km (7:09 / km)
(injured)

Orienteering 51:00 [4] 7.1 km (7:11 / km) +234m 6:10 / km
ahr:180 max:192

Finnish Champs long distance qualification. Knee still hurting and had to take it carefully on the steep slopes. Bad route choice to number 4 (+2,5min) and a bigger mistake on number 7 (+2min), otherwise pretty smooth.
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...
Splits: http://online4.tulospalvelu.fi/tulokset/fi/2015_sm...

Trail running 10:00 [1] 1.0 km (10:00 / km)

Friday Sep 4, 2015 #

Trail running 24:00 [2] 3.6 km (6:40 / km) +32m 6:23 / km
(injured)

easy run including drills and 6x20sec strides. didn't go too well, knee is still hurting a lot!

Thursday Sep 3, 2015 #

6 PM

Trail running 45:00 [1] 5.5 km (8:11 / km)
(injured)

brisk walk / slow jog with Sami. knee still hurts a lot!

Wednesday Sep 2, 2015 #

11 AM

Trail running 24:00 [2] 4.01 km (5:59 / km) +38m 5:43 / km

easy run and drills

6 PM

Trail running warm up/down 10:00 [1] 1.4 km (7:09 / km)

Orienteering intervals 22:00 [4] 3.3 km (6:40 / km) +60m 6:07 / km
ahr:175 max:183

O-intervals in Fiby with Kajsa and a bunch of guys. Pretty good flow and pace but had to stop after three reps to collect the controls. Still feeling good at this stage.

Orienteering 1:05:00 [2] 6.1 km (10:39 / km) +106m 9:48 / km

Collecting controls. First it went well but then it got dark and I missed a few of them (just skipped over and had to go back) and then it got really dark and I fall down and hit my knee pretty badly. Then I wasn't able to run anymore and got scared whether I would make it back to car before it got totally dark...It almost did. Such a nightmare! Got home and found out that my knee is pretty bad...

Tuesday Sep 1, 2015 #

5 PM

Running 30:00 [2] 5.4 km (5:33 / km)

Strength 1:05:00 [2]

eccentric calf raises 3x15
eccentric one-leg calf raises 2x3x15
calf raises with weights 3x15x30-40kg
hops on a step board (both legs simultaneously) 3x10
box jumps up x5, box jumps down 5x
box jumps up-down-up-down 5x
vuorohyppelyt steppilaudalla 3x30sec
lunges backward, forward, sidewards 3x20x20kg
squats 3x15x40kg, 50kg, 60kg
leg press 3x15x99kg
calves on leg press 3x10x99kg
squats on wobble 2x3x10
leg curl 3x15x40kg
hamstrings 3x10x30kg
adduction 3x15x45kg
abduction 3x14x45kg
core exercises

Monday Aug 31, 2015 #

6 PM

Trail running 21:00 [1] 3.5 km (6:00 / km) +4000m 54 / km

easy recovery run to shake off my legs

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