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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Sep 1, 2017:

activity # timemileskm+mload
  O-training2 1:46:34 6.36(16:46) 10.23(10:25) 848.7
  Orienteering1 1:23:01 7.36(11:17) 11.84(7:01) 1539 /16c56%48.3
  Running (road)1 10:14 0.8(12:44) 1.29(7:54) 141.9
  Total3 3:19:49 14.52(13:46) 23.37(8:33) 2519 /16c56%58.9
  [1-5]3 2:41:59
averages - sleep:6

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Friday Sep 1, 2017 #

9 PM

Running (road) warm up/down 10:14 intensity: (3:36 @0) + (1:59 @1) + (1 @2) + (3:29 @3) + (1:09 @4) 1.29 km (7:54 / km) +14m 7:30 / km
ahr:128 max:165 shoes: VJ Bold

Easy to the start along the golf course. Tired from being up early to fly back to Sweden but not terrible. It was getting kinda misty in the dark which was cool. Some small amount of trepidation before the first night-o since March! Felt decent running actually.

Orienteering race 1:23:01 intensity: (15 @0) + (1:40 @1) + (3:48 @2) + (20:38 @3) + (36:06 @4) + (20:34 @5) ***** 11.84 km (7:01 / km) +153m 6:35 / km
ahr:165 max:180 spiked:9/16c shoes: VJ Bold

DM Night - H21 - 10.05km

Started sensibly to the start kite anyway to give me a chance to read the map. 1 went ok but I was a bit unsure. 2 I second guessed myself a lot. Should have just used the fence. Was gaining more confidence as I went though had some weird times with the paths for 4. Got a lot better after that and was feeling pretty fast heading to 6. Ken caught me on the road towards 8. I stuck with him almost all the way to 9, but on the path he was a bit quicker. Rescued 10 well. I was afraid of 12 though I shouldn't have been. It was just a huge rough compass bearing with nothing but catching features. David caught me just as I got my confidence in where I was back so the latter half was better. The end was ok but I got a bit tired. Silly no attackpoint on 13 and got shocked right in the nethers by the fence going to 14. Wasn't the nicest.

In the forest I was could keep up with people and the speed was good from that perspective. Need to tidy up in the circles and be quicker on the roads.

Thursday Aug 31, 2017 #

Note
(sick)

Nose totally blocked up now.

Wednesday Aug 30, 2017 #

8 AM

Note
slept:8.0

Throat still at me. Probably worse than yesterday. Presenting to the scientific attache for China today so no rest for the wicked.

Tuesday Aug 29, 2017 #

Note

Sore throat this morning. Not the best.

Monday Aug 28, 2017 #

10 PM

Note
slept:4.0

In Ireland for the week. Super busy with work, including after work things so there probably won't be much training. Early morning today getting up for my flight.

Sunday Aug 27, 2017 #

7 AM

O-training 46:04 intensity: (9:31 @0) + (33:19 @1) + (3:05 @2) + (9 @3) *** 5.99 km (7:41 / km) +40m 7:26 / km
ahr:123 max:153 shoes: VJ Bold

Controls out for Linneklassikern. Super organised. Had my own custom controls out course planned and printed for me. My controls were in a bag ready to go. Kites and "trestles" were all already out. I had to collect and put out a radio control, but that came with instructions including a picture of which tree exactly to attach it to!
My controls were in a lovely piece of forest which was a pleasure to run in. Did it kind of like very easy intervals. Taking on and off the bag was a slight pain.
1 PM

O-training 1:00:30 intensity: (24:28 @0) + (25:24 @1) + (10:38 @2) ** 4.24 km (14:16 / km) +44m 13:34 / km
ahr:106 max:150 shoes: VJ Bold

Controls in for Linneklassikern. Bit more work to do as I had to take kites and dismantle the "trestle" which consisted of a random branch from the forest with a wooden plank screwed on the top. Warmer than the morning and took the controls in opposite order for interest. All the stuff didn't fit in my bag so well so had it attached in various ways. Watch died on the jog back to the arena so I added 10 mins.

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