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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Orienteering17 15:24:00 76.43(12:05) 123.0(7:31) 2164
  Trail running7 2:55:00 17.21(10:10) 27.7(6:19)
  Total20 18:19:00 93.64(11:44) 150.7(7:18) 2164
averages - sleep:5.7

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

7 AM

Trail running 42:00 [2] 6.8 km (6:11 / km)
slept:4.0

morning run on the beach. itching the whole night and not sleeping much.
9 AM

Trail running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering tempo 31:00 [4] 5.3 km (5:51 / km) +74m 5:28 / km
ahr:165 max:175

Middle distance Guardamar Sur. Fun course and mostly good orienteering all the way, except second last, where I lost focus for a while. Not feeling 100% well so I took it quite easy. TE 3.4.

Trail running warm up/down 6:00 [1] 1.0 km (6:00 / km)

5 PM

Orienteering 34:00 [2] 4.3 km (7:54 / km) +48m 7:29 / km

Contour control picking in the rain, Guardamar Norte. Feeling slightly feverish again so I gave up after the downpour. Nice course though, would have loved to do the whole thing!

Saturday Feb 27, 2016 #

7 AM

Orienteering 44:00 [2] 5.6 km (7:51 / km) +80m 7:20 / km
slept:4.0

Morning run in the forest. Awful night. Just itching everywhere and couldn't sleep.
10 AM

Orienteering intervals 1:10:00 [4] 10.2 km (6:52 / km) +115m 6:30 / km
ahr:151 max:176

10x3-4min O-intervals in Guardamar Norte with Bettina, Kate, Sam, and Lisa C. Took it relatively easy. Technically pretty good this time. TE 3.1.
8 PM

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

Orienteering 28:00 [3] 4.1 km (6:50 / km) +70m 6:18 / km

Another try on N-course. Better than last time but still far from good. Also more tired and probably slower on the first half than last time...

Trail running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday Feb 26, 2016 #

9 AM

Orienteering 1:05:00 [2] 5.6 km (11:36 / km) +311m 9:05 / km
ahr:130 max:155 slept:8.0

Penarubia hillside. Took it very easily and walked most of the course. Some seriously steep ravines!
11 AM

Orienteering (sprint) 24:00 [3] 3.7 km (6:29 / km) +122m 5:34 / km

Sprint orienteering in Villena. Really cool and challenging sprint course with narrow alleys, lots of stairs, complex castle, and steep hills. Fun!
2 PM

Orienteering 54:00 [2] 5.6 km (9:39 / km) +251m 7:53 / km
ahr:138 max:162

Loops Yecla. Fun and relatively fast terrain with big rocks and ravines. Felt a bit tired so I did just one of the loops. Seemed like enough for me today.

Thursday Feb 25, 2016 #

9 AM

Trail running warm up/down 15:00 [1] 2.1 km (7:09 / km)
slept:7.0

Orienteering tempo 35:00 [4] 6.0 km (5:50 / km) +150m 5:11 / km
ahr:171 max:180

One man relay Guardamar Norte. Ran alone and found a nice brisk pace where I could orienteer smoothly. A bit faster at the end with some company. TE 4.0.

Trail running warm up/down 18:00 [1] 2.6 km (6:55 / km)

3 PM

Orienteering intervals (sprint) 1:00:00 [4] 10.0 km (6:00 / km) +160m 5:33 / km
ahr:158 max:186

Sprint intervals in La Marina 2,2km+2,6km+1,6km, 30min in total. Ran it with Kate, Sam, and Lisa C, starting in 20s intervals. That was good way to get some pressure. Took me a while to get into sprint mode but last two ones went already much better. TE 3.5. Good fun! :)
8 PM

Orienteering tempo 42:00 [4] 6.2 km (6:46 / km) +61m 6:27 / km
ahr:155 max:176

V course instead of N including warm up and warm down. Really good and focused up to 6, then messed it up totally at the end - therefore V instead of N. TE 3.4

Wednesday Feb 24, 2016 #

7 AM

Orienteering 2:05:00 [2] 16.0 km (7:49 / km) +210m 7:20 / km
slept:4.0

Long course Guardamar Norte in the sunrise. Magical feeling to run orienteering while watching the sunrise over the ocean! A few stops on the way but otherwise spot on. Sleeping problems due to massive skin reaction from the larvae. Also slightly feverish feeling rest of the day. Probably systemic reaction on the rash?

Tuesday Feb 23, 2016 #

7 AM

Trail running 20:00 [2] 3.1 km (6:27 / km)
slept:5.0

Morning jog in the sunrise with some drills
10 AM

Orienteering intervals 1:30:00 [4] 13.2 km (6:49 / km) +121m 6:31 / km
ahr:154 max:180

O-intervals Guardamar Sur 6'+12'+6'+5'+8'+9'=46'. Feeling tired and took it relatively easy today. First four intervals between the thresholds, last two around lower threshold. Head also tired so I made much more mistakes. Definitively not a good day. TE 3.4.
4 PM

Orienteering 1:25:00 [2] 9.0 km (9:27 / km) +120m 8:51 / km
ahr:140 max:161

'Don't touch the trees' training in St Pola, terrain with millions of larvae hanging on every branch. Disgusting.
8 PM

Orienteering 37:00 [2] 4.5 km (8:13 / km) +47m 7:49 / km

Night training Guardamar. Got attacked by two big dogs in the darkness. Otherwise fine.

Monday Feb 22, 2016 #

7 AM

Trail running 22:00 [2] 3.9 km (5:38 / km)
slept:8.0

Morning run with Cat
10 AM

Orienteering 1:05:00 [2] 8.2 km (7:56 / km) +134m 7:20 / km

Orientabonito, Guardamar Norte. Super fun O training with only contours. No north lines, no compass, no numbers, nothing. Lost myself on one leg but otherwise fairly good.
3 PM

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

Orienteering intervals 35:00 [5] 5.5 km (6:22 / km) +90m 5:53 / km
ahr:175 max:190

O-intervals with Järla, Guardamar Sur. Ran with Karolin, Elsa, Signe, Sara, Bettina, and Kate. Awesome with so many fast girls! Felt lousy before the start but it was good fun. Some tricky controls in the green but otherwise pretty good. Good pace too. Managed to win last three intervals :) TE 3.8

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

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