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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jul 3, 2011:

activity # timemileskm+m
  Orienteering7 5:01:10 38.99(7:43) 62.75(4:48) 74398 /109c89%
  Running4 2:33:50 16.88(9:07) 27.17(5:40) 213
  Total10 7:35:00 55.88(8:09) 89.93(5:04) 95698 /109c89%
  [1-5]10 7:24:42
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Jul 3, 2011 #

Event: Cliffhanger Ultrasprint
 
Event: Kainuu O Week / Euromeeting
 
8 AM

Running (Recovery) 33:14 intensity: (1:01 @0) + (6:25 @1) + (15:54 @2) + (9:54 @3) 4.33 km (7:41 / km) +97m 6:54 / km
ahr:135 max:155 shoes: Inov8 X Talon 212 (2)

Easy recovery run along tracks and through terrain just south of the WOC middle/World cup embargo area; initially with Heather and Anne and then on my own. Much cooler today.

Saturday Jul 2, 2011 #

8 AM

Orienteering tempo 48:40 intensity: (5:27 @0) + (2:21 @1) + (43 @2) + (3:50 @3) + (30:58 @4) + (5:21 @5) ***** 5.03 km (9:41 / km) +116m 8:40 / km
ahr:151 max:176 spiked:9/12c shoes: Inov8 X Talon 212 (2)

Mass start gaffled simulation race with the other guys. WOC Middle relevant terrain. We were together for the first couple but Sponge, Hector and Ralph were moving quicker than I had planned so dropped back. Hit the first few controls fine but once I ended up with Cat T I kept making small mistakes and she would overtake me. She appeared much more economical over the terrain than me too, I did feel I was stuggling with the heat and the physical underfoot nature of the terrain. Biggest mistake (~1.5mins) came when going back to the central butterfly control where I saw everyone had gathered but didn't realise they were at the control.
3 PM

Orienteering race (Sprint) 19:15 intensity: (27 @0) + (1:39 @1) + (1:15 @2) + (22 @3) + (6:51 @4) + (8:41 @5) ** 4.19 km (4:36 / km) +15m 4:31 / km
ahr:164 max:178 spiked:16/17c shoes: Inov8 X Talon 212 (2)

Sprint course around Vuokatti (WOC sprint relevant), made a biggish mistake early on overshooting (~30s) but soon had Ant in my sights and overtook him taking a better route to 10. Clean to the end. Was along way behind the other guys though (~1:30 behind hector); I wasn't quite full tilt but was still suprised by how far behind I was? Heat? Tiredness? Just not as quick?

Running warm up/down 23:05 intensity: (2:46 @1) + (20:05 @2) + (14 @3) 2.59 km (8:54 / km) +1m 8:53 / km
ahr:131 max:145 shoes: Inov8 X Talon 212 (2)

A bit of a warm up before the sprint and then steady WD with Ant back through the forest.

Friday Jul 1, 2011 #

9 AM

Orienteering 1:10:09 intensity: (47 @0) + (1:47 @1) + (24:04 @2) + (36:48 @3) + (6:43 @4) **** 8.43 km (8:19 / km) +157m 7:37 / km
ahr:146 max:165 spiked:10/13c slept:9.0 shoes: VJ Twister #3

First session from Vuokatti Sports Institute. Course on the area next to the centre on terrain relevant to the WOC middle and next years World Cup races. Tough area physically and technically. Took it really steady but still made mistakes.
2 PM

Orienteering intervals 34:23 intensity: (1:00 @0) + (1:10 @1) + (3:33 @2) + (5:01 @3) + (8:37 @4) + (15:02 @5) **** 5.42 km (6:21 / km) +119m 5:43 / km
ahr:166 max:183 spiked:12/13c shoes: Inov8 X Talon 212 (2)

Trains with Ralph, Hector, Ant, Spongey and Cat on WOC long relevant terrain. Made one small mistake but other than that ok. Thick layer of lichen underfoot made the area pretty tough underfoot although to the eye it looks like lightening. A couple of controls on the way back to the cars.

Thursday Jun 30, 2011 #

11 AM

Orienteering 39:38 intensity: (42 @0) + (45 @1) + (13:59 @2) + (21:28 @3) + (2:44 @4) **** 5.59 km (7:05 / km) +60m 6:44 / km
ahr:146 max:163 spiked:16/17c slept:4.0 shoes: Inov8 X Talon 212 (2)

A rather expensive taxi ride out from Helsinki airport with Ant and Anne while waiting for our transfer for a spot of training. Not a bad area, some nice rocky hills with some thicker bits of forest. Orienteering ok.
4 PM

Orienteering 27:49 intensity: (17 @0) + (12 @1) + (52 @2) + (6:42 @3) + (19:46 @4) **** 4.26 km (6:32 / km) +69m 6:02 / km
ahr:161 max:173 spiked:7/9c shoes: Inov8 X Talon 212 (2)

Training on an area near kajaani airport before heading for the accommodation. Superb moraine area and up there with Lunsen as my favourite area. This was a little less technical though but still managed a couple of mistakes. WOC Long 2013 relevant terrain.

Wednesday Jun 29, 2011 #

5 PM

Running tempo 31:03 intensity: (5 @0) + (10 @1) + (37 @2) + (7:58 @3) + (21:32 @4) + (41 @5) 6.81 km (4:34 / km) +85m 4:18 / km
ahr:162 max:179 shoes: Nike Air Pegasus+ 27

Run to meet Amy from work.

Tuesday Jun 28, 2011 #

3 PM

Orienteering 1:01:16 intensity: (4:18 @1) + (22:41 @2) + (33:19 @3) + (58 @4) *** 29.84 km (2:03 / km) +207m 1:59 / km
ahr:115 max:160 spiked:28/28c slept:8.5 shoes: Inov8 X Talon 212 (2)

Cruise around Sherwood Pines on my way home from a day on site in Newcastle. Really enjoyable and some great woods down the southern end, low viz but runnable woods and some tough heathery open areas. Orienteering farily well except the planning ahead.

Monday Jun 27, 2011 #

8 AM

Running 1:06:28 intensity: (32 @0) + (3:20 @1) + (35:55 @2) + (23:35 @3) + (3:06 @4) 13.44 km (4:57 / km) +30m 4:53 / km
ahr:142 max:164 slept:8.0 shoes: Inov8 X Talon 212 (2)

Had a run out to another map I had of a park/ wood and was going to run the course at a bit more of a tempo. The area turned out to be a zoo so had to ditch that idea so just continues the run instead. Steaded to pick up the pace but right calve was really tight from all the walking so just used it as a base run instead.

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