Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending May 6, 2018:

activity	#	time	miles		km		+m
Running	11	5:20:12	40.61	(7:53)	65.36	(4:54)	80
Orienteering	4	47:49	7.52	(6:22)	12.1	(3:57)	150
Drills	2	10:00
Total	11	6:18:01	48.13		77.46		230
[1-5]	11	6:13:01

1:49

0:00

» now

Sunday May 6, 2018 #

7 AM

Running 10:10 [1] 1.73 km (5:53 / km)
shoes: Brooks 10 #2

9 AM

Running 11:49 [1] 2.73 km (4:20 / km)
shoes: Brooks 10 #2

Including 90s harder

Drills 5:00 [1]

Running 7:53 [1] 1.37 km (5:45 / km)
shoes: Inov8 X-Talon 190 no.3

Strides, agility strides and running during start boxes.

Orienteering 13:35 [5] 3.64 km (3:44 / km) +50m 3:30 / km
shoes: Inov8 X-Talon 190 no.3

EOC Sprint Qualifier
Bellinzona
4th Heat C

Fair, couple of small mistakes but not much time loss. Not pushing that hard on last few controls as I thought I'd be all right and was.

Running 15:06 [1] 2.36 km (6:24 / km)
shoes: Brooks 10 #2

With Gernot and Matthias

5 PM

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Brooks 10 #2

Very hot. Trying to keep in the shade. Didn't do quite as much as usual as didn't really feel I needed to 'warm up' any more than I already was!

Orienteering 15:59 [5] 4.09 km (3:54 / km) +100m 3:29 / km
shoes: Inov8 X-Talon 190 no.3

EOC Sprint Final
Mendrisio

24th +1.16

Disappointing. It was an ok performance but still surprised to be so far behind based on current form. Think I gave the routehoices too much respect, picked most of the good ones but seems now like executing the routechoices well would have been better. Plus I probably didn't attack enough out of the start and therefore got into a slightly bad (too cautious) rhythm early on.

The small section I felt best on gave the best relative splits.

And then getting beaten by Peter by 1 second and therefore missing out on getting in the sprint relay team... which I lost on the run in. FFS. 4 times in just over a year he's beaten me based on the run in! Thought my sprint finish had been improving as well.

Running 16:00 [1] 2.79 km (5:44 / km)
shoes: Brooks 10 #2

With Peter and Spongey

Running 5:50 [2] 1.05 km (5:33 / km)
shoes: Inov8 X-Talon 190 no.3

***warmup
400m harder
strides
run during start boxes