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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Mar 21, 2018:

activity # timemileskm+m
  Easy Run5 3:19:51 6.97 11.21 63
  Orienteering4 2:07:47 12.82(9:58) 20.63(6:12) 531
  Strength4 1:05:00
  Swimming1 20:00
  Total6 6:52:38 19.79 31.84 594
  [1-5]6 6:32:38

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ThFrSaSuMoTuWe

Wednesday Mar 21, 2018 #

Easy Run warm up/down 20:00 [1]

Easy Run race (3k Time) 10:44 [5] 3.05 km (3:31 / km)
shoes: VJ Sports Bold

The track wasn't 400 meters long so we did some math, ran more than 3k to calculate some kind of 3k time. It was a tough track, narrow and very wet.

Easy Run warm up/down 25:00 [1]

Orienteering race 29:35 [4] 5.47 km (5:24 / km) +98m 4:58 / km
shoes: VJ Sports Bold

left the map somewhere so I'll get this up later. Maybe just the routegadget we'll see.

I slipped and fell hard, limped for a couple controls but my endorphin buddies helped me out. Rest tomorrow.

Easy Run warm up/down 8:00 [1]

Strength (Core) 16:00 [3]


Urban Middle - Red - Splits

Monday Mar 19, 2018 #

Easy Run warm up/down 20:00 [2]

Orienteering race 28:42 [4] 5.28 km (5:26 / km) +71m 5:06 / km
shoes: VJ Sports Bold


5.0 km ATCF

Easy Run warm up/down 7:00 [2]

Strength (Core) 16:00 [3]


Middle - Red - Splits

Sunday Mar 18, 2018 #

Easy Run warm up/down 30:00 [2]

Orienteering race 34:39 [4] 4.89 km (7:05 / km) +147m 6:10 / km
shoes: VJ Sports Bold


4.3 km ATCF

Easy Run warm up/down 10:00 [2]


Middle - Red - Splits

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 

Easy Run warm up/down 25:00 [2]

Orienteering race 34:51 [4] 4.99 km (6:59 / km) +215m 5:45 / km
shoes: VJ Sports Bold


4.4 km ATCF

Easy Run warm up/down 6:00 [2]

Strength (Core) 16:00 [3]


Middle - Red - Splits

Friday Mar 16, 2018 #

Strength (Core) 17:00 [3]

Thursday Mar 15, 2018 #

Easy Run 38:07 [4] 8.16 km (4:40 / km) +63m 4:30 / km
shoes: Adidas Pureboost DPR

6 minutes warmup
4x 3 minutes off 90 seconds jog
(3:41/km, 3:59, 3:54, 3:48) poor route choice, second two were uphill
10x 30 on 30 off
(3:12/km, 3:29, 3:28, 3:06, 3:39, 3:18, 3:32, 3:22, 3:25, 3:20)
Really doubting these paces, don't trust the accuracy of the watch over 30 seconds.
Cooldown

Swimming 20:00 [0]

Lipica Open Day 5, Running Wild, Google Street View exactly where control 10 is

I believe this next one is near Bocsa, which is extremely JWOC relevant terrain.
Tavaszi Boróka Kupa 1. nap, Running Wild

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