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Attackpoint - performance and training tools for orienteering athletes

Training Log: rjb3

In the last 7 days:

activity # timemileskm+m
  Orienteering2 3:01:39 7.36(24:42) 11.84(15:21)28c
  Strength (machines)1 1:00:00
  Elliptical1 20:00
  Balance1 9:00
  Total3 4:30:39 7.36 11.8428c
  [1-5]3 4:30:10
«
1:41
0:00
TuWeThFrSaSuMo

Friday Jan 18 #

11 AM

Orienteering 1:41:21 intensity: (16 @0) + (18:36 @1) + (1:06:38 @2) + (15:12 @3) + (39 @4) *** 6.24 km (16:14 / km)
ahr:111 max:152 14c

HVO/WCOC Winter Series #2
Blue Mountain Reservation. Green, 5.3km (1:10000 map)

I had intended to start WS2 next week, but the expected snow/ice this weekend got me out early. A gloomy day with temps in the low 30s. no wind. The ground was covered with a light coating of snow. enough to require some extra care, but otherwise not a problem. Rather slow, mainly due to a lack of energy. But also, I had trouble reading the map. Some sunlight would have helped.

Splits
(The AP link to splits showed up in the Tuesday log.)

Route

Thursday Jan 17 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1340 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines. -4 (0 XF)
Left hand still recovering, so some machines skipped.

Balance (Strong Board) 9:00 [1]

1 + 4 + 4

Wednesday Jan 16 #

10 AM

Orienteering 1:20:18 intensity: (13 @0) + (15:57 @1) + (41:57 @2) + (22:04 @3) + (7 @4) *** 5.6 km (14:21 / km)
ahr:113 max:147 14c

HVO/WCOC Winter Series #1
Tarrywile Park, Red, 5.0km

Nice day. Low 30s, cloudy and breezy. The wind was obvious on the hill tops.

The first seven controls were the same as the Brown course, but mostly in a different order (one common leg). Then to a bunch (5) of new controls to the south. This was mostly a good run, except for #11. As soon as I reached the trail out of #10, my brain seemed to shut off. I turned into the woods way, way too early. Once I retreated back to the trail, I had no more trouble.

Splits

Route (Note: the third control is numbered both 3 and 4 so it appears that there are 15 controls)

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