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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  orienteering5 5:03:05 23.07 37.12 1003
  Running4 1:37:05 8.88(10:56) 14.28(6:48) 108
  stretch/yoga2 20:00
  running drills/plyo2 10:00
  Total8 7:10:10 31.94 51.41 1111
  [1-5]7 6:45:05
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

10 AM

orienteering 1:33:35 intensity: (44:10 @1) + (43:52 @2) + (5:33 @3) 11.31 km (8:16 / km) +306m 7:17 / km
ahr:130 max:148

slow shadowing and control collecting. legs tired and hungry at end
3 PM

orienteering race 11:00 intensity: (8:00 @4) + (3:00 @5)

Sprint Aarau

Saturday Mar 4, 2017 #

10 AM

Running warm up/down 11:05 intensity: (3:12 @1) + (7:25 @2) + (28 @3) 1.71 km (6:28 / km)
ahr:133 max:144 shoes: Adidas boost blue

Running intervals 15:12 intensity: (13 @1) + (11 @2) + (1:39 @3) + (12:54 @4) + (15 @5) 3.13 km (4:51 / km) +1m 4:51 / km
ahr:159 max:170 shoes: Adidas boost blue

Running warm up/down 12:31 intensity: (7:53 @1) + (4:38 @2) 1.68 km (7:27 / km) +27m 6:54 / km
ahr:131 max:137 shoes: Adidas boost blue

running drills/plyo 5:00 [3]

4 PM

Running 30:00 intensity: (10:00 @1) + (15:00 @2) + (5:00 @3) 3.58 km (8:23 / km) +52m 7:49 / km

stretch/yoga 10:00 [0]

running drills/plyo 5:00 [0]

Friday Mar 3, 2017 #

Event: Argus Nachtstaffel
 
7 PM

orienteering 1:14:20 intensity: (13:16 @1) + (9:59 @2) + (13:34 @3) + (36:49 @4) + (42 @5) 7.11 km (10:27 / km) +300m 8:38 / km
ahr:147 max:171

Thursday Mar 2, 2017 #

Note
slept:7.0 (sick) (rest day)

Have had a sore throat and cough since I got got a cold 2 weeks ago, cough was still annoying me in Portugal a bit, but now it is mainly just sore throat which seems to have become much more painful today.
Also feeling reeeeally tired today and kind of stressed, lots to get done at work.
So I had to miss the 5k time trial which was on offer at uni today.

stretch/yoga 10:00 [0]

Wednesday Mar 1, 2017 #

Note
slept:6.0 (rest day)

Tuesday Feb 28, 2017 #

12 PM

Running 4:38 intensity: (2:00 @1) + (2:01 @2) + (37 @3) 0.73 km (6:20 / km) +4m 6:10 / km
ahr:132 max:143 slept:8.5

orienteering 1:22:29 intensity: (10 @2) + (1:51 @3) + (1:19:21 @4) + (1:07 @5) 12.6 km (6:33 / km) +244m 5:58 / km
ahr:160 max:170

Last day of POM, chasing start long distance.
Started with Aislinn about half a min behind me and had fun pushing together until just after the first long leg, then she got away (different route to 7) and after #8 I was totally done, making mistakes on 8, 9, 10, 12 and then struggling round the butterfly loops. Legs were totally shot..
POM was so great though :)

Monday Feb 27, 2017 #

12 PM

Running 14:47 intensity: (5 @0) + (10:36 @1) + (2:26 @2) + (1:00 @3) + (40 @4) 2.4 km (6:10 / km) +10m 6:02 / km
ahr:126 max:154 slept:9.0

orienteering race 41:41 intensity: (10 @1) + (7 @2) + (24 @3) + (33:50 @4) + (7:10 @5) 6.1 km (6:50 / km) +153m 6:04 / km
ahr:165 max:173

POM day 3 Middle.
This terrain was amazing, rocky and partially open but with scrubby undergrowth which felt EXACTLY like Australia, so surreal!
My legs were very sore and tired today, but it was more my head which let me down. For the most part I was running really well, pretty aggressive and accurate but I made three silly mistakes (pushed myself a bit beyond my control)
- navigated perfectly to #3 instead of #2 (2min)
- veered 90 degrees off down a slope into #6 and searched (1 min)
- ran to 11 before 10 (getting too racy and distracted by people i saw ahead)
but I suppose I am happy with the good race feeling in parts, and probably one of my lowest time gaps to Simone!

6:45 behind Simone (34:54) 19th/90

http://ranking.orienteering.org/ResultsView?event=...
C • races 2

Running 8:52 [1] 1.05 km (8:26 / km) +14m 7:55 / km
ahr:123 max:131

legs SOO dead.
In the last km of the race I really started feeling it.
Long chasing start tomorrow will be interesting...

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