Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Mar 13, 2016:

	activity	#	time	miles		km		+m
	Orienteering	7	7:07:00	35.79	(11:56)	57.6	(7:25)	1692
	Trail running	4	2:45:00	16.65	(9:54)	26.8	(6:09)	189
	Cycling	1	2:35:00	38.71	(4:00)	62.3	(2:29)	680
	Running	2	44:00	4.1	(10:44)	6.6	(6:40)	63
	Strength	2	25:00
	Total	12	13:36:00	95.26		153.3		2624
averages - sleep:8

2:53

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Sunday Mar 13, 2016 #

7 AM

Trail running 16:00 [1] 2.3 km (6:57 / km)

Morning run on the beach

10 AM

Orienteering intervals 1:15:00 [4] 11.4 km (6:35 / km) +258m 5:55 / km
ahr:149 max:177 slept:8.0

O-intervals, La Brena including warm up 15' 2,7km + intervals 1,3km (8min) + 1,5km (10min) + 1,2km (8min) + 1,1km (6min) with ca 2min jog recoveries + warm down 15' 3km. Second interval pretty tough with a steep climb in the sand! First two intervals went well, then some technical problems with the third and forth. Had taped my left foot as straight as possible and it was pretty good for quite long but at the end of the training I could feel it again. Funny coincidence that when I came to my start point there was a trail race going on (Brena Trail) and runners were passing that point right there and then. They had a drink station and a spectator point there as well so I got my share of the cheering when I passed by. What a nice race feeling at the start! :)

4 PM

Orienteering 1:00:00 [2] 8.0 km (7:30 / km) +109m 7:01 / km

Easier session in another part of Le Brena with long legs and micro route choices. Vegetation didn't really match with the mapping, so it was a lot of guessing where to go and where not. A bit disturbing but overall good training and better focus too after I got into it. Foot was quite ok until the very end.

Saturday Mar 12, 2016 #

10 AM

Cycling long (road) 2:35:00 [2] 62.3 km (2:29 / km) +680m 2:22 / km
ahr:128 max:160 slept:8.0

Terrific bike ride Conil-Canos-Barbate-Vejer-Conil. Foot was pretty sore in the morning so I called off the sprint training and took a run-free day. Some difficulties in finding the bike rental in Conil but finally when I got there I was able to hire a decent road bike and a helmet. Shame that I didn't have my cycling shoes with but it went fine with trainers. A bit more difficult to ride but since everything else was great I enjoyed every bit of it. Great climbs up from Canos and then to Vejer. Nice round all in all and pretty good roads too. Good fun! :)

Friday Mar 11, 2016 #

10 AM

Orienteering long 2:03:00 [2] 13.7 km (8:59 / km) +463m 7:41 / km
ahr:134 max:154

Long distance, La Brena. Basically good but had forgotten how dense vegetation can be in this terrain. Also some control points were barely visible and it was hard to spot some non-existing features. Lost focus a few times towards end of the course.

5 PM

Orienteering (sprint) 20:00 [2] 3.5 km (5:43 / km) +97m 5:01 / km

Sprint, Vejer De La Frontera. Awesome! Lovely little white village at the top of a hill with a castle in its heart. Narrow alleys, stairs, and plenty of tricky route choices. Loved it! Unfortunately too many tourists and cars around and I had to pay attention to them and couldn't run very fast. Also some pain again around left malleolus. Weird that I didn't feel a thing in the morning! This time I must have hit it somewhere!

Running warm up/down 20:00 [1] 2.5 km (8:00 / km) +63m 7:06 / km

Strength (core) 10:00 [2]

Thursday Mar 10, 2016 #

7 AM

Running 24:00 [1] 4.1 km (5:51 / km)

morning run

11 AM

Orienteering 54:00 [2] 6.8 km (7:56 / km) +143m 7:11 / km

Easy introduction, a relay training in La Brena. Had almost forgotten how vague all contours are here. Some hesitation here and there but overall pretty good first session.

5 PM

Trail running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Orienteering hills 50:00 [4] 8.6 km (5:49 / km) +512m 4:29 / km
ahr:161 max:181

Hill session with the Finnish team (Saila, Venla, Sari, Johanna). 4x7min (7:20-7:25) hill reps up to the highest point (1,2km/+112m), followed by downhill orienteering 5-6min. Continuous running, no recoveries in between. Pretty good workout all in all. Didn't feel too good before so I decided not to go to max but felt strong all the way. Difficulties with the first downhill course but the rest of them went well. TE 4.4.

Trail running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Wednesday Mar 9, 2016 #

Orienteering 45:00 [2] 5.6 km (8:02 / km) +110m 7:19 / km

Early flight to Malaga and a long drive to Barbate. Did an easy session in El Lentiscal on the way. Lovely terrain but problems with stomach and had to hurry to get to the accommodation in time. Short dip in the sea after the training. Good to be back in Spain! :)

Tuesday Mar 8, 2016 #

Trail running 1:04:00 [2] 10.5 km (6:06 / km) +107m 5:48 / km

easy trail run. still ice here and there but getting better..

Monday Mar 7, 2016 #

Trail running 50:00 [2] 8.3 km (6:01 / km) +82m 5:44 / km

easy run. too much ice and slush on trails and paths of Järvafältet :(

Strength (circuit ) 15:00 [2]

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