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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Aug 20, 2015:

activity # timemileskm+m
  Orienteering7 3:53:44 16.62(14:04) 26.74(8:44) 41214 /39c35%
  Mental1 15:00
  Running1 10:00 0.93(10:44) 1.5(6:40)
  Total7 4:18:44 17.55 28.24 41214 /39c35%
  [1-5]7 4:03:44

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FrSaSuMoTuWeTh

Thursday Aug 20, 2015 #

9 AM

Orienteering race (Sprint) 19:30 [3] 4.0 km (4:53 / km) +25m 4:44 / km
shoes: Inov-8 X-Talon 212

COC Sprint: I made a really dumb error right off the bat. Ran south to the start triangle and kept going even though control 1 was east. Took me 2 blocks before I realized my map wasn't oriented and that I was going the wrong direction. In the end it was about a minute lost. The rest went well, smooth routes, knew my exit, didn't get trapped. I always feel slow in sprints though, today slower than any other because I haven't really done much training lately, but I need to push myself more in general.

Not sure what those artificial barriers were supposed to do...

Note

My shin hurt quite a bit after. But I put some ice on it and it felt fine.

Wednesday Aug 19, 2015 #

9 AM

Orienteering race (Memory-O) 20:15 [4] * 4.85 km (4:11 / km) +76m 3:52 / km
ahr:142 max:218 shoes: Inov-8 X-Talon 212

Rubber chicken relay!

Tuesday Aug 18, 2015 #

10 AM

Orienteering intervals 24:00 [4] **** 3.45 km (6:57 / km) +56m 6:26 / km
ahr:161 max:202 shoes: Icebug Zeal RB9X

O-interval chases with Emma W, Alex, Trevor, and Leif. Really fast paced, maybe a bit too much because I made some mistakes when I had people on my tail. Need to stay behind and let them do the navigating while I stay close and just make sure we're going in the right direction.
12 PM

Orienteering 35:00 [2] ** 3.05 km (11:29 / km) +51m 10:35 / km
ahr:141 max:201 shoes: Inov-8 X-Talon 212

Shadowing some kids in the Train to Train group

Monday Aug 17, 2015 #

8 AM

Orienteering race (Sprint) 12:52 [4] ** 2.5 km (5:09 / km)
18c shoes: Icebug Zeal RB9X

Hopewell Rock HPP Fundraiser! Very muddy :)

Sunday Aug 16, 2015 #

11 AM

Orienteering warm up/down 20:00 [1] *** 1.5 km (13:20 / km)
shoes: Icebug Zeal RB9X

Running around on the warm-up map

Mental warm up/down (Meditation) 15:00 [0]

Orienteering race (Middle) 52:07 [2] **** 4.3 km (12:07 / km) +165m 10:10 / km
spiked:14/21c shoes: Icebug Zeal RB9X

Two small mistakes, a few bobbles, and several hesitations. I was in contact with the map for almost the whole time which I really needed otherwise I would have been horribly lost in "The Pits of Despair". Managed to grab 2nd place about 5 minutes behind Leif. I did a good long warm-up on the model map and a bunch of meditating to get into the zone which really helped me stay focused in this crazy heat. I especially got to me at the end and I made some dumb bobbles.

Running warm up/down (Gravel) 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug Zeal RB9X

"Cool" down with Trevor

Saturday Aug 15, 2015 #

10 AM

Orienteering 50:00 [1] ** 3.09 km (16:11 / km) +39m 15:13 / km
ahr:147 max:223 shoes: Inov-8 X-Talon 212

Running around on the model, leg feeling fine

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