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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 22, 2019:

activity # timemileskm+m
  Orienteering5 7:42:38 20.46(22:37) 32.93(14:03) 79741 /60c68%
  Running3 3:10:49 15.08(12:39) 24.27(7:52) 296
  Trekking1 31:21 1.16(27:01) 1.87(16:47) 90
  Total7 11:24:48 36.7(18:40) 59.06(11:36) 118341 /60c68%
  [1-5]7 11:16:19

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WeThFrSaSuMoTu

Monday Jan 21, 2019 #

9 AM

Running 1:52:57 intensity: (3:29 @0) + (24:29 @1) + (30:30 @2) + (40:03 @3) + (11:43 @4) + (2:43 @5) 6.97 mi (16:12 / mi) +232m 14:41 / mi
ahr:136 max:160

Extreme O with Jens! Pretty strightforward. He kept surprising me with sprinting off! Now I need to learn how to be sprintier for sure. I suppose we will learn of the results at some point. At least I'm pretty sure we made those youngsters work for it.

Orienteering 42:15 [1] 2.03 mi (20:49 / mi) +8m 20:33 / mi
ahr:110 max:125

Flag pickup.

Sunday Jan 20, 2019 #

10 AM

Trekking 31:21 [1] 1.16 mi (27:01 / mi) +90m 21:46 / mi
ahr:96 max:137

Model map review

Orienteering 1:07:11 [3] 4.29 mi (15:40 / mi) +77m 14:50 / mi
ahr:141 max:166 spiked:10/14c

Much better this time around, when I was on, I was on. But I had 3 that I bobbled and the first one out of the gate was just terrible...I was so excited that I overshot....again.

Got 3rd OA in my age group. Felt good about it because they are pretty competitive women.

Orienteering 34:16 [1] 1.27 mi (26:59 / mi) +95m 21:54 / mi
ahr:109 max:139 spiked:0/1c

Flag pickup. Overshot. But, I reviewed the features...and really thought Mr. W was on the job. I shouldn't have assumed and should have carried it home.
3 PM

Orienteering 44:19 [1] 1.35 mi (32:49 / mi) +53m 29:17 / mi
ahr:101 max:127 spiked:2/3c

More flag pickup. Jens nav'd most.

GreenY - Splits

Saturday Jan 19, 2019 #

8 AM

Orienteering 54:48 [1] 1.6 mi (34:15 / mi) +76m 29:49 / mi
ahr:90 max:113 spiked:7/10c

Model map. New terrain is tough because I get so surprised by features I'm not familiar with. I knew I was in for it.

Orienteering 1:56:48 intensity: (3:16 @0) + (36:23 @1) + (25:10 @2) + (30:29 @3) + (18:06 @4) + (3:24 @5) 5.24 mi (22:17 / mi) +289m 19:02 / mi
ahr:135 max:161 spiked:7/14c

This was tough! I felt pretty clean, but then some overshooting and stupid mistakes really started to add up. Felt good about some of my good legs, but gotta get it together.

GreenY - Splits

Friday Jan 18, 2019 #

Event: Georgia Navigator Cup 2019
 
2 PM

Orienteering 11:57 [1] 0.77 mi (15:31 / mi) +22m 14:16 / mi
ahr:119 max:141 spiked:4/4c

Model map review.

Orienteering 57:14 intensity: (8:59 @1) + (15:00 @2) + (17:30 @3) + (9:01 @4) + (6:44 @5) 2.73 mi (20:58 / mi) +138m 18:08 / mi
ahr:141 max:167 spiked:11/14c

Other than a 20ish minute mistake on #5, pretty good. What was awful about is that I should have ignored the gullies and just gone with the reentrants. Very painful lesson to learn!

Orienteering 33:50 [1] 1.18 mi (28:40 / mi) +41m 25:55 / mi
ahr:104 max:124

Control pickup.

Green - Splits

Thursday Jan 17, 2019 #

8 AM

Running 27:58 intensity: (51 @0) + (9:30 @1) + (10:12 @2) + (6:18 @3) + (1:07 @4) 3.1 mi (9:01 / mi) +5m 8:59 / mi
ahr:131 max:153

Easy out, pushes back.

Wednesday Jan 16, 2019 #

7 AM

Running 49:54 intensity: (53 @0) + (42:34 @1) + (3:48 @2) + (2:30 @3) + (9 @4) 5.01 mi (9:58 / mi) +59m 9:36 / mi
ahr:124 max:135

First and last bits on pavement were icy! Almost bailed but knew the dirt roads would be ok. :)
C • I'm glad your dirt is better than Stinchfield Woods Rd! 1

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