Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Flakey

In the 9 days ending Jul 16, 2016:

activity	#	time	miles		km		+m
Orienteering	5	2:49:29	12.34	(13:44)	19.86	(8:32)	822	59 /	77c	76%
Running/Walking	3	20:32	1.52	(13:29)	2.45	(8:23)	143
Stretching	4	18:56	0.1		0.16
Running	1	5:52	0.5	(11:48)	0.8	(7:20)	52
Total	9	3:34:49	14.46		23.27		1017	59 /	77c	76%
[1-5]	6	3:18:27

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» now

Saturday Jul 16, 2016 #

Event: Swiss-O-Week 2016

Note
(rest day)

Bye Ftan!

Thursday Jul 14, 2016 #

3 PM

Running warm up/down 5:52 [1] 0.8 km (7:20 / km) +52m 5:32 / km
ahr:109 max:138 shoes: Icebug Zeal OLX

Orienteering 44:56 [3] **** 5.04 km (8:55 / km) +201m 7:26 / km
ahr:179 max:195 spiked:13/16c shoes: Icebug Zeal OLX

Great race physically. Kept a good pace throughout. Technically quite clean execpt for a big mistake on 9. But it was my best result of the three days. Great way to end JWOC!

4 PM

Stretching warm up/down 4:22 [0]

Wednesday Jul 13, 2016 #

1 PM

Running/Walking warm up/down 8:41 [1] 0.98 km (8:52 / km) +54m 6:57 / km
ahr:156 max:181 shoes: Icebug Zeal OLX

Stretching warm up/down 2:34 [1] 0.16 km (16:03 / km)
shoes: Icebug Zeal OLX

2 PM

Orienteering race 39:57 [4] **** 4.6 km (8:41 / km) +222m 7:00 / km
ahr:179 max:196 spiked:9/13c shoes: Icebug Zeal OLX

Blegh. Didn't give my stomach enough time to digest. That was my first problem. Right from the start I wasn't focused enough and I ended up losing almost a minute on the first control. After a huge screw-up on 8, I kinda stopped trying. Thought I should maybe save my energy for tomorrow.

Tuesday Jul 12, 2016 #

Note
(rest day)

Monday Jul 11, 2016 #

11 AM

Running/Walking warm up/down 6:22 [1] 0.62 km (10:16 / km) +34m 8:04 / km
ahr:141 max:162 shoes: Icebug Zeal OLX

Orienteering 45:07 [3] **** 3.75 km (12:02 / km) +210m 9:24 / km
ahr:174 max:193 spiked:9/14c shoes: Icebug Zeal OLX

Tried to take it easy on this one, but the climb and elevation really got to me. Ended up being kinda sloppy.

12 PM

Stretching warm up/down 4:00 [0]

Sunday Jul 10, 2016 #

1 PM

Running/Walking warm up/down 5:29 [1] 0.85 km (6:27 / km) +55m 4:52 / km
ahr:165 max:180 shoes: Inov-8 X-Talon 190

Orienteering race (Sprint) 21:30 [5] **** 3.63 km (5:55 / km) +118m 5:06 / km
ahr:198 max:200 spiked:16/18c shoes: Inov-8 X-Talon 190

After sitting in the sun for three hours already, I could have felt a bit better. Had a technically-clean race except for 6 (really long leg) and 17 (got too excited and ran past it). Physically, I was way more tired than I should have been. Thanks 118 meters of climb. Overall, I was pleased with it and I'm looking forward to my next races!

2 PM

Stretching warm up/down 8:00 [0]

Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland

Note
(rest day)

Friday Jul 8, 2016 #

9 AM

Orienteering 17:59 [3] *** 2.84 km (6:20 / km) +71m 5:38 / km
ahr:170 max:189 spiked:12/16c shoes: Inov-8 X-Talon 190

I wasn't eligiable for a train pass so I went with Danish Dynamite, CPMACLEAN, and AdventureGirl! to Ardez for some sprint training. I took it kinda easy and focused on technical stuff.

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