Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	orienteering	20	15:39:13	80.19	(11:43)	129.05	(7:17)	4044	324c
	running	4	3:03:22	18.85	(9:44)	30.33	(6:03)	730
	biking	1	2:35:38	20.39	(7.9/h)	32.81	(12.6/h)	639
	stretching	1	50:00
	Total	26	22:08:13	119.42		192.19		5413	324c
averages - sleep:11

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Wednesday Jun 29, 2016 #

12 PM

orienteering (middle) 54:27 [3] *** 6.16 km (8:50 / km) +378m 6:46 / km
13c shoes: VJ Bold black/orange

Race-a-like training with very difficult controls.
315/250

5 PM

orienteering race (sprint) 6:45 [4] *** 1.3 km (5:12 / km)
20c shoes: Vibram five fingers Orange pin

Simone Niggli sprint challenge: Course 1
335/250

6 PM

orienteering race (sprint) 7:09 [4] *** 1.3 km (5:30 / km)
16c shoes: Vibram five fingers Orange pin

Simone Niggli sprint challenge: course 2
351/250

orienteering race (sprint) 6:28 [4] *** 1.4 km (4:37 / km)
21c shoes: Vibram five fingers Orange pin

Simone Niggli sprint challenge: course 3
372/250

Tuesday Jun 28, 2016 #

12 PM

orienteering 55:55 [2] *** 6.2 km (9:01 / km) +105m 8:19 / km
15c shoes: VJ Bold black/orange

A really nice forest with less climb. Taking it easy and having fun.
302/250

Monday Jun 27, 2016 #

12 PM

orienteering 55:55 [2] *** 5.18 km (10:48 / km) +344m 8:06 / km
17c shoes: VJ Bold black/orange

After the weekend a training camp in Jura, again. This time with Dieter and the new zealanders: Ed, Shamus, Devon and Katie. First training was just to take easy and take some panoramas of Lake Geneva.
266/250

5 PM

orienteering (sprint) 30:12 [3] *** 3.96 km (7:38 / km) +132m 6:32 / km
21c shoes: Vibram five fingers Orange pin

Second training was a castle sprint in Les Rousses on the french side of the border. It was really nice. After the run we went to the ski jump hill and sliding it down was so much fun!
287/250

Sunday Jun 26, 2016 #

10 AM

orienteering race (long) 1:21:25 [4] *** 11.51 km (7:04 / km) +567m 5:41 / km
19c shoes: VJ Bold black/orange

Race day: lond distance was already better, tho I wasn't going full speed. I hate myself for always looking back on every control if Joye Hadorn is coming(started 3min after me). That was so stupid. Then when he finally came I was so confused that I didn't even notice that we did a big mistake to number nine, atleast 3,5min too much.. Then was the long leg and he was running like crazy and I couldn't keep up on him.. What a weekend.
249/250

Saturday Jun 25, 2016 #

3 PM

orienteering race (middle) 40:13 [4] *** 5.8 km (6:56 / km) +193m 5:57 / km
17c shoes: VJ Bold black/orange

Race day: middle distance race that started okay to number 1 but then some stupid mistakes almost every control.. tho after a while of mistakes, I pulled myself up and went slower to have no mistakes at the end. In total a terrible race for me.
230/250

Friday Jun 24, 2016 #

11 AM

orienteering 44:13 [2] *** 5.65 km (7:50 / km) +172m 6:48 / km
17c shoes: VJ Bold black/orange

This was the public competition map in the 2012 world champs on middle distance race day. This was already much better terrain and runability was easier. I made it until control 17 when I got stung by a bee so I had to take it easy.
213/250

Thursday Jun 23, 2016 #

3 PM

orienteering (sprint) 16:13 [3] 3.6 km (4:30 / km) +70m 4:06 / km
shoes: Vibram five fingers Orange pin

Started the camp in Jura today. Campin with Michael, Jan Erik, Tim(SA) and Roark(SA). The sprint was really nice old town streets but it was 30celsius and no wind so it was really WARM. Atleast we managed to go for a swim in Lake Geneva!
183/250

7 PM

orienteering 41:13 [2] *** 4.63 km (8:54 / km) +232m 7:07 / km
13c shoes: VJ Bold black/orange

Second training in Jura. This one was really hard and challenging, especially the ground. It was really hard to run and read the map at the same time.
196/250

Wednesday Jun 22, 2016 #

12 PM

Note
(rest day)

Last day in school so all concentrated on that!

Tuesday Jun 21, 2016 #

4 PM

running 30:22 [3] 6.63 km (4:35 / km) +135m 4:09 / km
shoes: Adidas adizero Boost 3.0

Back in Switzerland! Had to take a little opening run with more speed at the end.

Monday Jun 20, 2016 #

Note
(rest day)

Big time rest!!

Sunday Jun 19, 2016 #

4 AM

orienteering race (long) 57:25 [4] 10.23 km (5:37 / km) +179m 5:10 / km
shoes: VJ Bold black/orange

4th leg in Jukola relay for my clubs 4th(????) team. Body was ready and felt good but I guess I was still asleep because I made some stupid mistakes. Ended up losing 7min to the lead, that is too much.
141/250

8 AM

orienteering race (long) 1:22:38 [4] *** 14.3 km (5:47 / km) +195m 5:25 / km
23c shoes: VJ Bold black/orange

6th leg in Jukola relay for the Team USA as MIchael Michael... Steady, no big mistakes. At some points felt a little tired but fortunately the drinks saved me at the correct time.
164/250

Saturday Jun 18, 2016 #

2 PM

running 25:00 [2] 4.9 km (5:06 / km)
shoes: Adidas adizero Boost 3.0

A little shake off run before the two legs in Jukola.

Friday Jun 17, 2016 #

4 PM

orienteering (middle) 36:26 [2] *** 5.44 km (6:42 / km) +56m 6:22 / km
11c shoes: VJ Bold black/orange

Moved with the team to our sommer house at Vierumäki. I so like the terrain there. The map was quite old tho.
124/250

Thursday Jun 16, 2016 #

4 PM

orienteering (middle) 36:36 [2] *** 5.18 km (7:04 / km) +90m 6:30 / km
23c shoes: VJ Bold black/orange

Second training in Solvalla. Michael was given the wrong map and he was totally lost. Funny first day.
113/250

Tuesday Jun 14, 2016 #

1 PM

biking long 2:35:38 [2] 32.81 km (12.6 kph) +639m
shoes: Adidas Adizero Boost 2.0 viole

After weekends tough races, both physically and mentally, went for a long bike ride with Florian. First up to the hill(killing me), then the most beautiful downhill track I've ever ridden and then to the local bump track for half an hour. Super feeling!! Next time I have to bring my GoPro with me!!

Sunday Jun 12, 2016 #

10 AM

orienteering 1:15:54 [3] *** 11.57 km (6:34 / km) +467m 5:28 / km
18c shoes: VJ Bold black/orange

Finnish team trials, long in Arosa, Switzerland. Good solid performance, third best time on the long leg and the whole race went, really well! Still, couldn't beat Olli or the two other good ones, ended up beeing 5th only a little under 6mins from Olli, promising for JWOC!
78/250
Link to map: http://mysport.fi/mysport/my-doma/show_map.php?use...

Saturday Jun 11, 2016 #

11 AM

orienteering race 44:57 [3] *** 6.62 km (6:47 / km) +247m 5:43 / km
16c shoes: VJ Bold black/orange

Finnish team trials, middle distance in Flims, Switzerland. Good start, was in top 4 at 6th control, then did something stupid worth 7min on one leg and then again at the speed of Olli and the others. Stupid, really stupid mistake, same kind as in the finnish champs.
Link to the map: http://mysport.fi/mysport/my-doma/show_map.php?use...

Thursday Jun 9, 2016 #

5 PM

running intervals 53:00 [3] 6.24 km (8:30 / km) +62m 8:05 / km
ahr:142 max:183 shoes: Adidas adizero Boost 3.0

Some short intervals on the track before the weekend.

Tuesday Jun 7, 2016 #

6 PM

running 1:15:00 [2] 12.56 km (5:58 / km) +533m 4:56 / km
ahr:154 max:172 shoes: Adidas adizero Boost 3.0

An easy run after a challenging, especially mentally, weekend.

Monday Jun 6, 2016 #

4 PM

orienteering 1:30:00 [3] *** 9.1 km (9:53 / km) +232m 8:46 / km
20c shoes: VJ Bold black/orange

Setting controls in Solvalla for the team when they come to finland.

Sunday Jun 5, 2016 #

9 AM

orienteering race 27:10 [3] *** 3.84 km (7:04 / km) +145m 5:57 / km
10c shoes: VJ Bold black/orange

Finnish champs Middle distance quali: Not a good performance. even tho I was supposed to take it easy, I may have done some mistakes and took it too easy, second last to final. And then in the final, boom, simple leg with a path leading to the control, but I couldn't figure it out... 15min before I realised where I was.

12 PM

orienteering race 47:59 [3] *** 6.08 km (7:54 / km) +240m 6:35 / km
14c

Final. (nothing to add, terrible)

Thursday Jun 2, 2016 #

2 PM

stretching 50:00 [1]

Taking easy caus on Sunday finnish champs in middle.

Wednesday Jun 1, 2016 #

12 PM

Note
slept:11.0 (rest day)

Rest day today: 4,5 hours in Davos SPA and then to Zurich

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