Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sudden

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m
Running	6	3:14:16	15.84	(12:16)	25.5	(7:37)	296
Orienteering	4	2:49:22	15.04	(11:16)	24.2	(7:00)	550	75 /	99c	75%
Indoor biking	2	2:06:31	37.78	(17.9/h)	60.8	(28.8/h)
Strength	1	55:00
Total	8	9:05:09	68.66		110.49		846	75 /	99c	75%

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Sunday Apr 1, 2012 #

9 AM

Running 29:37 [1] 3.51 km (8:26 / km) +66m 7:43 / km

Running 10:00 [1] 1.5 km (6:40 / km)

Orienteering race 45:39 [4] 6.53 km (7:00 / km) +156m 6:15 / km
spiked:21/26c

Best race of the week. More focused and determined to head home on a good note. Did a few minor mistakes but it was hard to hit the control in the gully straight on while fighting the terrain. Knee lasted 3.5 races - really hurt at the end and afterwards. Definitely close to an OD of Ibuprofen.

Middle Sunday 1 White - Splits

Middle Sunday 8 Blue - Splits

Saturday Mar 31, 2012 #

9 AM

Running 10:03 [1] 1.39 km (7:14 / km) +3m 7:09 / km

Orienteering race 12:44 [4] 2.66 km (4:47 / km)
spiked:20/22c

A fun sprint course for most part. I had a perfect race and aside from the detail I missed to punch the second last control I am happy with my race. Legs and head were much better today compared with yesterday. I was in second place at the control just before I mp.

12 PM

Running 15:38 [1] 1.91 km (8:12 / km) +6m 8:04 / km

Orienteering race 44:40 [4] 6.73 km (6:38 / km) +52m 6:24 / km
spiked:20/28c

Running 15:04 [1] 1.7 km (8:53 / km) +32m 8:07 / km

Things are coming together technically as well. Still a couple mistakes but my biggest fight was with all the thorns and nasty terrain. An early start was not an advantage, but I can`t blame the the terrain for my mistakes though. Isak had another great run and it was tough to keep him within sight.

Middle - Saturday1 White - Splits

Middle - Saturday8 Blue - Splits

Sprint White/Yellow - Splits

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI

1 PM

Orienteering 1:06:19 8.28 km (8:00 / km) +342m 6:38 / km
spiked:14/23c

Running 25:22 [1] 2.92 km (8:41 / km) +67m 7:48 / km

First O since Thomass back in December so it was about time. Not a very good race though. Lots of small mistakes plus the odd bigger one. It was pretty warm and I had done a bad job preparing for the race; I felt dehydrated and tired rather soon. Terrain was typical Pig - thick and thorns.

1 White - Splits

8 Blue - Splits

Wednesday Mar 28, 2012 #

Indoor biking 1:21:31 [2] 37.6 km (27.7 kph)

5 PM

Running 27:54 [1] 3.13 km (8:54 / km) +6m 8:49 / km

Jogging around during ARK. Perfect example of when Garmin is not really accurate - only 6m climb! Don't think so. That is one contour line. I crossed a few more.

Tuesday Mar 27, 2012 #

5 PM

Running 1:00:38 9.44 km (6:25 / km) +116m 6:03 / km

1/2/3/4/4/3/2/1 with a good crew on the BT between parking lot and Beckett. Another good day knee wise although it was a bit sore after the intervals but not like what it has been. No high altitude effect yet - felt very sluggish.

Monday Mar 26, 2012 #

Indoor biking 45:00 [3] 23.2 km (30.9 kph)

Strength 55:00 [3]

Catching up some XC skiing and the first gym session.

I had serious trouble walking down the steep parts of the Inca Trail - I had to take one step at the time and always the right leg first to spare my bad left knee, but it seems like the hike itself was an excellent strength workout; the knee a few days after finishing the hike feels better than it has for a very long time. Knock x 2.

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