Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jwchter

In the 7 days ending Mar 25, 2017:

	activity	#	time	miles		km		+m
	Orienteering	4	2:51:42	11.08	(15:30)	17.83	(9:38)	185
	Road Running	3	1:38:28	13.35	(7:23)	21.48	(4:35)	135
	Trail Running	2	32:04	2.69	(11:55)	4.33	(7:24)	10
	Total	8	5:02:14	27.12	(11:09)	43.64	(6:56)	330
averages - sleep:9.5 rhr:39 weight:71kg

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Saturday Mar 25, 2017 #

10 AM

Orienteering 1:21:12 [1] *** 4.68 km (17:21 / km) +135m 15:10 / km
ahr:103 max:178 shoes: Inov8 Oroc

Coaching a group of beginners and get them through contours training.
relive: https://flow.polar.com/training/relive/1229392618

12 PM

Orienteering 18:30 [3] *** 2.95 km (6:16 / km) +10m 6:10 / km
ahr:164 max:180 shoes: Inov8 Oroc

Control pick with butterfly, made one mistake since I was not switched on.
relive: https://flow.polar.com/training/relive/1229392450

3 PM

Orienteering 13:42 [4] *** 2.0 km (6:51 / km) +15m 6:36 / km
ahr:127 max:173 shoes: Inov8 Oroc

Second control pick, timed this time. Surprised how fast some of the juniors are :)

There was an issue with the map on the last control, another feature should have picked for that.

Good exercise though. relive: https://flow.polar.com/training/relive/1229392312

Friday Mar 24, 2017 #

Note
(rest day)

Thursday Mar 23, 2017 #

6 PM

Road Running 42:47 [2] 9.7 km (4:25 / km) +30m 4:21 / km
ahr:152 max:167 rhr:39 slept:7.0 shoes: Inov8 Road X 230

Stepped out for a slow run turn racing the sunset

Wednesday Mar 22, 2017 #

8 AM

Road Running 30:55 [2] 6.87 km (4:30 / km) +65m 4:18 / km
ahr:158 max:195 rhr:39 slept:8.0 shoes: Ascis Gel Noosa Fast 2

It is snowing heavily and I had my rest day yesterday. So I went out for a quick one around the hill in a strong headwind, driving snow and slushy grounds. Seldomly felt more alive then this morning and I miss snow!
I might be able to fit 30 min field running in later.
Must bury a cat first and plant a tree. The GF's 19 year old cat passed away recently ....

Tuesday Mar 21, 2017 #

Note
(rest day)

Monday Mar 20, 2017 #

Note

Our Club jackets have arrived :)

C • Jackets 4

6 PM

Road Running 24:46 [1] 4.91 km (5:03 / km) +40m 4:51 / km
ahr:134 max:165 rhr:40 slept:7.0 weight:71kg shoes: Inov8 Road X 230

New club jackets tested, thumb compass with magnifier tested and found to be brilliant. Used an old 2014 race M21L for map reading while running fast.
Meant to be a sub 20 min 5k with my dog but 400 cows on a small path with nowhere to go cancelled that plan...

Sunday Mar 19, 2017 #

12 PM

Trail Running warm up/down 7:05 [2] 1.07 km (6:37 / km)
ahr:135 max:153 rhr:38 slept:8.0 shoes: Inov8 Oroc

Orienteering race 58:18 [4] 8.2 km (7:07 / km) +25m 7:00 / km
ahr:159 max:173 rhr:38 slept:8.0 shoes: Inov8 Oroc

1 PM

Trail Running warm up/down 24:59 [3] 3.26 km (7:40 / km) +10m 7:33 / km
ahr:153 max:169 shoes: Inov8 Oroc

re-visited first 5 controls and checked route choices trying to understand why I went wrong where I did.
First 5 controls then went to 13 and from there a different route to 14 not yet sure if that would have been faster.

UPDATE:
control 13 -14 race
0.83km, 3"40'

control 13 - 14 revisit
0.78 km , 5"30'

Control 1- 5 in the race:
12"39' 1.68km 7"28' avg pace

Control 1 - 5 at the revisit:
11"08' 1.42km 7"51' avg pace

Control 3-4 race:
3"50' , 0.48km 8'04' avg pace

control 3-4 revisit:
3"23' , 0.,37km 9'08' avg pace

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