Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jun 9, 2013:

activity

time

miles

Running

4:51:03

34.33

(8:29)

55.25

(5:16)

150

Orienteering

4:19:19

26.19

(9:54)

42.15

(6:09)

945

133 /

159c

83%

Total

9:10:22

60.52

(9:06)

97.4

(5:39)

1095

133 /

159c

83%

averages - sleep:7.8

1:55

0:00

» now

Sunday Jun 9, 2013 #

8 AM

Running warm up/down 22:35 [3] 4.98 km (4:32 / km)
slept:8.5 shoes: Adidas Adizero Adios 2

Easy run out to Turku to run Friday's Sprint Final.

Orienteering 17:18 [3] 3.61 km (4:48 / km) +45m 4:31 / km
ahr:152 spiked:22/22c shoes: Adidas Adizero Adios 2

Sprint racing is easy at this pace. Lots more sprintervals needed in future.

Running warm up/down 20:08 [2] 4.22 km (4:46 / km)
ahr:135 shoes: Adidas Adizero Adios 2

Easy jog back for breakfast and the journey home.

Saturday Jun 8, 2013 #

1 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 1:40:00 [4] **** 14.0 km (7:09 / km) +450m 6:09 / km
spiked:23/38c slept:8.0 shoes: Inov8 ORoc 280 (2)

NORT Stage 5 at Kuuslahti

Well this finished off a truly disastrous week of racing. Lots of small hesitations and errors early on before a 90s miss on an easy control at 6. Then started running the wrong gaffle in the phi loop not one but twice in the space of 4 controls, the first was around 90s error but the second was about 6 to 7 mins. More small errors on 15, 17, 18, 20, 23 and 24 but then managed to string together some decent orienteering and was pretty clean through the final 14 controls and even caught some positions back. Around 17-18mins of time loss though.

Lots of reelection to be done and improvement plans to make - not leased why I have been making stupid uncharacteristic errors this week.

Friday Jun 7, 2013 #

10 AM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 F-lite 195

Orienteering race 14:02 [5] *** 3.7 km (3:48 / km) +30m 3:39 / km
spiked:17/21c slept:7.5 shoes: Inov8 F-lite 195

NORT Stage 4

Sprint qualifier in Turku. Feeling positive and focussed after the best nights sleep I have had in weeks -I felt this would be a good race. Started well quickly through the first two in 12 but then lost 10s at three expecting the control to be on my left not right along the path. Continued as I started through to 5 but the started losing control on the way to 6 as the style of buildings changed losing 10 at 6 and a further 15s at 8 encountering a deadend leaving 7. Just as I thought I was back on top of things I had a major brain loss moment near 9 thining I had come out on the path in the wrong place and running away from the control losing around 22-23s. Was clean to the end of the race with only time loss on a couple of routes each of a few seconds but the damage had already been done missing out on qualifying by 48s; a clean run would have about squeezed me through. Lots of big names not qualifying today. Team GBR did us proud today, but sadly not down to me as the only team member not qualifying. I will be making sure I do the training to get close to being a 15min 5km runner; that as where I need to be.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 F-lite 195

2 PM

Running 27:24 [3] 6.19 km (4:26 / km)
shoes: Inov8 F-lite 195

Run out to the arena to watch the finals.

Thursday Jun 6, 2013 #

10 AM

Running warm up/down 4:00 [1] 0.8 km (5:00 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering 1:03:13 [3] **** 7.33 km (8:37 / km) +200m 7:35 / km
spiked:14/18c slept:7.0 shoes: Inov8 ORoc 280 (2)

Forest model training at Alppila. Typical finnish terrain with runnable rocky hills and crappy valleys. Western section was gorgeous. Mostly good though a strange 5mins where on two controls my bearings were appalling drifting left both times and no being able to interpret the ground on the map.

Running 2:51 [1] 0.5 km (5:42 / km)
shoes: Inov8 ORoc 280 (2)

Wednesday Jun 5, 2013 #

8 AM

Running 32:12 [1] 5.68 km (5:40 / km) +80m 5:18 / km
shoes: Adidas Adizero Adios 2

Essy group jog before breakfast and flights to Finland.

4 PM

Running warm up/down 13:25 [2] 2.91 km (4:37 / km)
shoes: Inov8 F-lite 195

Orienteering intervals 22:00 ** 4.93 km (4:28 / km) +40m 4:17 / km
spiked:15/15c shoes: Inov8 F-lite 195

1min on 1min jog sprintervals on the model map at Kuuvuovi, Turku. Going well and planning ahead well.

Running warm up/down 14:54 [1] 2.94 km (5:04 / km)
shoes: Inov8 F-lite 195

Tuesday Jun 4, 2013 #

10 AM

Running warm up/down 20:00 [2] 3.2 km (6:15 / km)
shoes: Inov8 F-lite 195

Orienteering race 18:40 [5] ** 5.0 km (3:44 / km) +80m 3:27 / km
spiked:23/24c shoes: Inov8 F-lite 195

NORT round 3 knockout sprint qualifier. A better race today though a couple of mistakes perhaps totally 30s. Was 70s off qualifying so never in the hunt. A bit of a reality check of how quick I need to be to be in the mix for this type of race.

Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: Inov8 F-lite 195

3 PM

Running 52:05 [2] 11.17 km (4:40 / km)
shoes: Adidas Adizero Adios 2

Easy out and back run with Sminty before settling to watch the knockout sprint. Good racing and spectator friendly viewing.

Monday Jun 3, 2013 #

8 AM

Running 22:03 [1] 3.88 km (5:41 / km) +50m 5:20 / km
shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 6:26 [2] 1.28 km (5:02 / km) +20m 4:40 / km
shoes: Adidas Adizero Adios 2

Bit of a steady jog before setting off on the model area.

Orienteering 24:06 [3] *** 3.58 km (6:44 / km) +100m 5:54 / km
spiked:19/21c slept:8.0 shoes: Adidas Adizero Adios 2

Model event at Sigtuna Stad. A few sprint controls and then into the very pleasant and very runnable wooded hillside. Everything was coming up pretty quick and compass was poor with lots of small errors. Ran the wooded section again backwards which was much better though need to keep concentrating on using it well.

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