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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 1 days ending Jan 31, 2016:

activity # timemileskm+m
  Orienteering1 1:32:51 8.33(11:09) 13.4(6:56) 23933 /33c100%
  Running1 9:22 1.04(9:02) 1.67(5:37) 22
  Total1 1:42:13 9.36(10:55) 15.07(6:47) 26133 /33c100%

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Su

Sunday Jan 31, 2016 #

12 PM

Running warm up/down 4:21 intensity: (15 @2) + (21 @3) + (3:45 @4) 0.83 km (5:13 / km) +22m 4:37 / km
ahr:151 max:158 shoes: VJ iRock

Orienteering race (Black) 1:32:51 intensity: (5 @1) + (9 @2) + (4:38 @3) + (1:22:30 @4) + (5:29 @5) **** 13.4 km (6:56 / km) +239m 6:22 / km
ahr:157 max:170 spiked:33/33c shoes: VJ iRock

Concorde Chase, Barossa.

Loved the area, varied, detailed in places, mostly well mapped. I thought the course was also very well planned, had to pick and choose different techniques and adopt to the map - unlike a lot of areas, you could rely on the mapping of the greens and you could actually run through light green etc.

I adopted to the map well I thought, which I am happy about. Also I lasted the distance which is good, but of course was suffering from tired legs from the start due to yesterdays distance. Need to train more for the hills - I clearly lost a lot more time on the legs with climb than those without (and yes, I had to walk some of them). Enjoyed navigation on the course so initially though I only made few mistakes, but looking through the course in hindsight I actually made quite a few errors, amounting to something like 9-10 minutes. Mostly made good routechoices, except for #25 where I should have gone east into the rough open, instead went west through light green and also loosing more height than necessary. Quite hesitant in a lot of places though, however this was mostly due to tiredness and hence not having the mental capacity to plan ahead consistently.

Overall encouraging performance, lots to improve upon, but in a much better place than I was last year in the Concorde Chase I did 1:46 on the Brown (10.5Km), 32 min down on the winner, now 1:32:47 on the Black (11.8km), 32 min down on the winner - but of course a much stronger field.

Running warm up/down 5:01 intensity: (36 @2) + (4:25 @3) 0.83 km (6:01 / km)
ahr:137 max:144 shoes: VJ iRock

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