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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: atsip

In the 7 days ending Mar 22, 2018:

activity # timemileskm+m
  Orienteering3 4:10:45 17.57(14:16) 28.28(8:52) 77527 /30c90%
  Pilates2 1:19:15
  Total5 5:30:00 17.57 28.28 77527 /30c90%
  [1-5]5 4:33:45
averages - rhr:50

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FrSaSuMoTuWeTh

Thursday Mar 22, 2018 #

7 PM

Pilates (Spartan training) 1:07:54 intensity: (44:05 @0) + (16:04 @1) + (4:56 @2) + (1:36 @3) + (1:00 @4) + (13 @5)
ahr:98 max:185 rhr:50 shoes: New Balance Minimus 10v2

1km warm up run
5 ROUNDS OF:
10 X BURPEES
5 X CHIN UPS
1 MINUTE PLANK
1 MINUTE PLATE CARRY

10 MIN AMRAP:
10 X BEAST ACTIVATION
5 X HANGING KNEE LIFT
10 X DEADLIFT
8 PM

Pilates warm up/down (Streching) 11:21 intensity: (11:19 @0) + (2 @1)
ahr:72 max:85 rhr:50 shoes: New Balance Minimus 10v2

Wednesday Mar 21, 2018 #

Event: 27th Sydney Summer Series - Putney
 
6 PM

Orienteering race (Summer Series 25) 44:41 intensity: (51 @0) + (8 @1) + (17 @2) + (32:07 @3) + (11:18 @4) 8.02 km (5:34 / km) +180m 5:01 / km
ahr:155 max:171 rhr:50 shoes: Merrell Trail Glove III

Collected 520 points on a clockwise loop. Got really dark by the end and almost overshot a couple controls.

Map is in my DOMA

Sunday Mar 18, 2018 #

Event: NSW State League #2 - Snows Hill (ACT League #2)
 
9 AM

Orienteering race (State League 2) 1:53:26 intensity: (12 @1) + (7:44 @2) + (1:29:09 @3) + (16:21 @4) *** 11.43 km (9:55 / km) +277m 8:51 / km
ahr:152 max:173 spiked:10/11c rhr:50 shoes: Salomon Speedcross 4

Went really slow for the entire course partly due to the heat and partly as I was remembering the terrain from my last run here in 2017.

Map is in my DOMA

Hard 2 - Splits

Saturday Mar 17, 2018 #

Event: ACT League #1, Collector Hill (NSW State League #1)
 
1 PM

Orienteering race (State League 1) 1:32:38 intensity: (6 @1) + (1:05 @2) + (36:04 @3) + (55:23 @4) *** 8.83 km (10:29 / km) +318m 8:53 / km
ahr:159 max:171 spiked:17/19c rhr:50 shoes: Salomon Speedcross 4

Had a couple smaller mistakes along a very technical terrain underfoot. Overall satisfied with my run if a bit slow.

Map is in my DOMA

Course 2 - Splits

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