Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 1, 2017:

activity	#	time	miles		km		+m
Running	6	2:57:19	22.26	(7:58)	35.83	(4:57)	225
Orienteering	5	1:19:11	12.36	(6:24)	19.89	(3:59)	200
Strength	1	15:00
Core	1	10:00
Total	6	4:41:30	34.62		55.72		425

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Saturday Jul 1, 2017 #

Running warm up/down 15:15 [2] 3.02 km (5:03 / km) +10m 4:58 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 16:56 [5] 4.0 km (4:14 / km) +85m 3:50 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Sprint Final in Tartu at 1:4000. Just happy to be on the start list. Started off quite strong with good routes and then picked a few slower routes to #5(changed my plan which was bad) and #6(also should have been pushing harder here),#10, 50sec+(picked the best route, just completely lost my head after being dead from running up the very steep hill for the second time, I was lazy and thought the two walls which were very tall were the two buildings and was very confused), #12(another bad route). Happy with some of the legs but need to be constantly pushing harder (especially on the shorter legs), I find that if I'm not thinking about pushing the pace to get somewhere I start to over read the map and slow down too much. Also need to read the map fewer times and trust myself that I know where I am going. Not too happy with the placing (44th) and being basically dead last but oh well I didn't deserve anything better and my goal was just to qualify for the final. All things to work on for next years final ;), I know I have lots more to give. Cool around 15C.

Side note why weren't people DSQ for running through the artificial fences!? (the ones that didn't turn back?...such bs!)

Running warm up/down 10:00 [2] 1.6 km (6:15 / km) +10m 6:04 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM Walk 15min.
AM Stretch 10min.

Friday Jun 30, 2017 #

Event: WOC 2017

Running 15:15 [3] 2.98 km (5:07 / km) +10m 5:02 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 11:53 [5] 3.2 km (3:43 / km) +55m 3:25 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Sprint Qualification in Tartu at 1:4000. Pretty solid race with a few slower routes and a few little mistakes but can't complain since I finally made it to the final! Qualified 14th with 10sec to spare. Started off quite strong. Very surprised I won the split to #3 since I hooked the control but I guess I was pushing so hard that it didn't matter. Lost a few seconds to #7-not taking the best line through the woods, 5+sec to #10-went left but I think right was faster (I also climbed the stairs), 5+sec to #11- did an "S" and had to climb the hill again, should have went right, 5+sec to #13- though I punched the wrong #12 so stopped and then went around a hedge I shouldn't have, 5+sec to #14- should have made a choice quicker and believed in it, also lost a bit of focus and doubted where I was and had to slow down a bit. Cool, around 15C with some light rain, also a bit windy.

Running warm up/down 10:00 [2] 1.64 km (6:06 / km) +10m 5:55 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM Walk 10min.
PM Stretch 60min.

Thursday Jun 29, 2017 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 6:30 [2] 1.33 km (4:53 / km) +5m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Running around the Sprint Model Map.

C • Finals 10

Orienteering 11:00 [3] 2.46 km (4:28 / km) +40m 4:08 / km
shoes: Nike Air Zoom Elite 8 2017

AM Sprint Model Map at a bit faster pace. Feeling ready to go tomorrow. Nice out 19C, SE 21 km/h.

Running 49 [4] 0.29 km (2:49 / km)
shoes: Nike Air Zoom Elite 8 2017

AM 3 strides to get the legs moving.

Running warm up/down 10:00 [2] 1.93 km (5:11 / km) +30m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Note

PM Stretch 20min.

Wednesday Jun 28, 2017 #

Note
(rest day)

PM Walk around the sprint area 2 hours.
PM Stretch 90min.

Tuesday Jun 27, 2017 #

Running warm up/down 15:15 [2] 3.25 km (4:42 / km) +15m 4:35 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 13:52 [4] 3.78 km (3:40 / km) +5m 3:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Last hardish session. Another sprint training in Tartu at Ulejoe at 1:4000. Raphael made another nice course with lots of route choice, you really had to look to see the routes around the added in out of bounds areas. Another solid session. Picked mostly the best routes but also picked 2 routes that were a tiny bit longer. Also missed seeing one small passage on the map so my route was 30m longer than it should have been, dam, oh well I picked many other best routes where I could have lost distance/time so it evens out. Good speed today and feeling more than ready for Friday. Course distance was 2.4km straight line. 18C, W wind at 29 km/h.

Running warm up/down 15:15 [2] 2.88 km (5:18 / km) +35m 5:00 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

AM/PM Stretch 30min.

Monday Jun 26, 2017 #

Running 45:00 [3] 9.91 km (4:32 / km) +60m 4:24 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Tartu. 15C with abit of light rain, SW wind at 29 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 75min.

Sunday Jun 25, 2017 #

Running warm up/down 15:15 [2] 3.42 km (4:28 / km) +15m 4:22 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 19:00 [4] 5.12 km (3:43 / km) +10m 3:41 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training in Tartu at Ulejoe at 1:4000. Raphael made a nice course with lots of route choice, you really had to look to see the routes around the added in out of bounds areas. Super happy with how I ran today, took the time needed to make the right choice while still being fast and sticking to the plan. Good speed and no mistakes beside choosing one route that was 12m longer and one that was 4m longer. Also exited one control badly because I was trying to plan ahead but this was very small. Maybe could have tried to push slightly harder on some of the running sections but I still sped up on those legs. I need to run exactly like this on Friday! Course distance was 3.5km straight line. 18C, W wind at 26 km/h.

C • and Saturday 5

Running warm up/down 15:15 [2] 2.82 km (5:24 / km) +30m 5:08 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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