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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 1 days ending Jan 24, 2017:

activity # timemileskm+m
  Night Orienteering1 37:57 4.32(8:47) 6.95(5:28) 1115 /15c100%
  Strength / Conditioning / Drills1 27:31
  Running1 18:28 2.12(8:44) 3.4(5:25) 18
  Total2 1:23:56 6.43(13:03) 10.36(8:06) 2915 /15c100%
  [1-5]2 1:23:50

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Tu

Tuesday Jan 24, 2017 #

7 AM

Strength / Conditioning / Drills 27:31 [3] 0.0 km

7 PM

Running warm up/down 8:44 intensity: (3 @0) + (9 @1) + (5 @2) + (5:12 @3) + (3:15 @4) 1.65 km (5:18 / km) +17m 5:03 / km
ahr:144 max:153 shoes: Haglofs Gram XC 2016

Night Orienteering race 37:57 intensity: (3 @0) + (6 @1) + (6 @2) + (16 @3) + (10:10 @4) + (27:16 @5) *** 6.95 km (5:28 / km) +11m 5:25 / km
ahr:168 max:180 spiked:15/15c shoes: Haglofs Gram XC 2016

SLOW Ham Night-O

Not sure I had the speed. Luckily for once this was within running distance to my B&B, so easy solution to warm-up and cool down.

An interesting course with street sections in between almost sprint like woodland sections. Mostly well controlled, except for one mistake in the riverside, and one in the woodland. Nothing to learn there other than "pay attention". A few suboptimal route choices including the middle section through the houses where I suddenly noticed someone has popped out in front without overtaking - he actually used a much shorter alleyway shortcut that I did not notice.

Sections very slippery due to ice so had to slow down to avoid falling over, surprisingly this meant quite a lot of the pavement.

Running warm up/down 9:44 intensity: (21 @2) + (3:58 @3) + (5:25 @4) 1.75 km (5:33 / km) +1m 5:31 / km
ahr:144 max:153 shoes: Haglofs Gram XC 2016

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