Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 10, 2010:

activity	#	time	miles		km		+m
orienteering	3	1:54:25	6.71	(17:03)	10.8	(10:36)	80	19 /	32c	59%
trail running	2	1:11:15	6.0		9.66		400
paved running	1	1:00:00	6.75	(8:53)	10.86	(5:31)
rowing machine	2	20:00
heelextensions/lifts	2	4:00
Total	8	4:29:40	19.46		31.32		480	19 /	32c	59%
[1-5]	8	4:25:40

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Sunday Oct 10, 2010 #

10 AM

orienteering (Long) 1:08:04 [3] *** 6.2 km (10:59 / km)
10c shoes: VJ Twister spike

No misses, but was hesitent and had trouble planning the long legs. Legs were tired, so I spent too much time trying to avoid climb and wasting time.

Long 5 - Splits

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

trail running warm up/down 7:00 [1]

10 AM

orienteering race (Sprint) 15:41 [4] *** 1.4 km (11:12 / km)
spiked:8/10c shoes: Vintage VJ

Super fine weather and beautiful area.
Hesitant on 1 as I couldn't see the "driveway" which 1 was at, but found it and realized I needed to read the map in ISSOM sprint map mode.
Fine after that and eked out a 3 second win.

3 PM

orienteering race (Middle) 30:40 [3] *** 3.2 km (9:35 / km) +80m 8:31 / km
spiked:11/12c shoes: Adidas Trail racer

Beautiful running on some challenging escarpment terrain.
Good run after a bonehead error on #1, sure I had lost it but executed well for the next 11 controls..

Sprint 3 - Splits

Middle 5 - Splits