Attackpoint AR - performance and training tools for adventure athletes

Training Log: Shminty

In the last 7 days:

activity

time

miles

Running

3:11:03

18.69

(10:13)

30.08

(6:21)

Orienteering

37:07

5.97

(6:13)

9.61

(3:52)

100

Total

3:48:10

24.66

(9:15)

39.69

(5:45)

100

2:09

0:00

Saturday Apr 20 #

7 AM

Running 14:49 [1] 2.35 km (6:18 / km)
shoes: Brooks Ghost 14 - 4

9 AM

Running 11:27 [1] 1.97 km (5:49 / km)
shoes: Brooks Ghost 14 - 4

Running 5:45 [2] 1.14 km (5:03 / km)
shoes: Asics Metaracer

90s harder
turnarounds

Orienteering 10:59 [4] 2.86 km (3:50 / km)
shoes: Asics Metaracer

KO Day with the Finns/Austrians
Quali
South Gyle

First time orienteering here, I'd forgotten people had said it was intense - more so than most estates in Scotland.

Again, I felt like I was rushing a bit, not investing enough time in the routes/map. A few careless routechoices.

Also got a bit distracted as I was behind Touko who started on the A course at the same time.

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Quali...

http://obasen.orientering.se/winsplits/online/sv/d...

AvHR 170
MaxHR 178

Running 10:00 [1] 1.68 km (5:57 / km)
shoes: Brooks Ghost 14 - 4

3 PM

Running 10:12 [1] 1.67 km (6:06 / km)
shoes: Brooks Ghost 14 - 4

Running 5:26 [2] 1.02 km (5:20 / km)
shoes: Asics Metaracer

90s harder with controls
turnarounds

Orienteering 8:10 [4] 2.29 km (3:34 / km)
shoes: Asics Metaracer

Quarter Final
Hallglen

3 maps changes
2 forked loops

On the second loop overshot alley (+5s).
Once everyone had come back together I was looking ahead and thought the guys ahead were making a mistake when actually I'd lost contact with where we actually were and ran the wrong way (+10s).

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.tulospalvelu.fi/gps/20240420KOQuarter2...

AvHr 161
MaxHR 181

Running 3:57 [1] 0.57 km (6:56 / km)
shoes: Asics Metaracer

~25mins between races

Running 2:00 [1] 0.31 km (6:27 / km)
shoes: Asics Terrex Speed Ultra

Orienteering 7:53 [5] 1.97 km (4:00 / km) +50m 3:33 / km
shoes: Asics Terrex Speed Ultra

Semi Final
Hallglen

Course Choice

Chose A (although I was hesitating until the last moment between A and C) which seems like the best.

Got to #1 first but then didn't have a great RC to 2, although no one took the best route, then proceeded to make a small execution mistake.

Got spanked on the long uphill leg back, don't think it's a lack of fitness, I'm just tired. However the group all went the wrong way near the end so I basically caught all I lost. Unfortunately didn't see the best route to 10 so came in 4th again.

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

https://www.tulospalvelu.fi/gps/20240420KOSemi/

https://public.3.basecamp.com/p/neHEjTNRueVTCh29Kr...

AvHr 173
MaxHR 184

Running 10:15 [1] 1.19 km (8:37 / km)
shoes: Asics Terrex Speed Ultra

Orienteering 10:05 [4] 2.49 km (4:03 / km) +50m 3:41 / km
shoes: Asics Terrex Speed Ultra

Final
Hallglen

Ended up in no mans land. Miika slowly got away and everyone else just seemed to make mistakes.

Didn't really have enough energy / too tired to race properly this afternoon. In hindsight shouldn't have run so many sessions this week to take full advantage of this KO.

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

https://www.tulospalvelu.fi/gps/20240420KOFinal/

AvHR 169
MaxHR 178

Running 2:48 [1] 0.41 km (6:50 / km)
shoes: Asics Terrex Speed Ultra

Running 15:25 [1] 0.41 km (37:36 / km)
shoes: Brooks Ghost 14 - 4