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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Jan 18, 2020:

activity # timemileskm+m
  Orienteering5 4:05:29 14.39(17:04) 23.16(10:36) 72658c
  Run4 3:48:19 19.03(12:00) 30.63(7:27) 557
  Bike - Stationary 1 1:01:30 13.16(12.8/h) 21.18(20.7/h)
  Climbing1 1:00:00
  Yoga1 15:00
  Total10 10:10:18 46.58 74.96 128358c
  [1-5]10 10:02:15

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Saturday Jan 18, 2020 #

9 AM

Orienteering 20:16 intensity: (13:24 @1) + (6:09 @2) + (43 @3) 0.97 mi (20:54 / mi) +38m 18:38 / mi
ahr:119 max:152 7c shoes: Speedcross 4 - Purple

Went out on the practice map.
10 AM

Orienteering race 1:38:55 intensity: (3:35 @1) + (8:03 @2) + (32:49 @3) + (36:06 @4) + (18:22 @5) 6.48 mi (15:16 / mi) +408m 12:46 / mi
ahr:161 max:186 20c shoes: Speedcross 4 - Purple

GNC Classic - Blue - 9.8 km (335 m)

A pretty good day overall. I was not always that accurate with my bearings, but I was able to correct quickly. Drifted E on 4, W to 9 and E exiting 9, N on 13, and S on 15. Lots of climb, especially 8-9! My legs held up well though. I'm glad the rain held off. Fun day in the woods.

Run 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Speedcross 4 - Purple

Jogging around before the start.
C • No time lost! 2
4 PM

Orienteering 57:14 [2] 2.35 mi (24:21 / mi) +100m 21:30 / mi
ahr:118 max:161 7c

Picked up 12 flags. Radio controls are difficult to carry through the woods.

BLUE - Splits

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020
 
1 PM

Orienteering race 37:58 intensity: (1:30 @1) + (6:52 @2) + (7:16 @3) + (3:12 @4) + (19:08 @5) 3.06 mi (12:24 / mi) +131m 10:57 / mi
ahr:165 max:192 14c shoes: Speedcross 4 - Purple

GNC Middle - Red (F21+) - 4.5 km

Fun course. We got to the venue later than I was expecting and I made it to the call-up area with 3 minutes to spare. First half of the course went pretty well. A lot of hesitation approaching 5. I started to lose focus through the second half of the course. No errors, but a lot of hesitation. HR is weird.

Run 10:00 [3] 0.8 mi (12:30 / mi)
shoes: Speedcross 4 - Purple

To start and warmdown.
4 PM

Orienteering 21:49 intensity: (16:05 @1) + (5:24 @2) + (20 @3) 0.88 mi (24:48 / mi) +40m 21:44 / mi
ahr:114 max:146 8c shoes: Speedcross 4 - Purple

Flag pickup. 10 controls in a small area.

Orienteering 9:17 intensity: (6:43 @1) + (2:34 @2) 0.65 mi (14:17 / mi) +8m 13:44 / mi
ahr:120 max:139 2c shoes: Speedcross 4 - Purple

Flag pickup. 3 more.

RED-F21 - Splits

Wednesday Jan 15, 2020 #

4 PM

Run 38:35 intensity: (7 @1) + (1:38 @2) + (22:01 @3) + (12:33 @4) + (2:16 @5) 4.05 mi (9:32 / mi) +49m 9:11 / mi
ahr:162 max:182 shoes: Ravenna 10.1

Trot on the trail. Started raining at the end.
7 PM

Yoga 15:00 [1]

Tuesday Jan 14, 2020 #

4 PM

Climbing 1:00:00 [3]

Monday Jan 13, 2020 #

7 PM

Bike - Stationary 1:01:30 intensity: (7:57 @0) + (12:43 @1) + (40:09 @2) + (41 @3) 13.16 mi (12.8 mph)
ahr:124 max:145

Easy spin on the trainer. Tired quads.

Sunday Jan 12, 2020 #

9 AM

Run 2:54:44 intensity: (6 @0) + (10 @1) + (54 @2) + (1:57:33 @3) + (54:06 @4) + (1:55 @5) 13.78 mi (12:41 / mi) +509m 11:23 / mi
ahr:161 max:179 shoes: Speedcross 4 - Purple

Long run at Hillman. My watch always tracks short, so I stole Kevin's distance. The trails were muddy in places, but overall in better condition than I was expecting. Pleasant weather to be out (45F and cloudy). The first few miles felt like they dragged by, but then I got into the rhythm and the rest was quite enjoyable. Ultra training has begun :)

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