Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 1 days ending Jan 16, 2005:

activity

time

miles

Orienteering

2:13:15

9.76

(13:40)

15.7

(8:29)

840

22 /

23c

95%

Running - Road / Track

15:00

1.78

(8:26)

2.87

(5:14)

Total

2:28:15

11.54

(12:51)

18.57

(7:59)

865

22 /

23c

95%

2:28

0:00

» now

Sunday Jan 16, 2005 #

Orienteering (control pick-up) 19:30 [2] 2.3 km (8:29 / km) +120m 6:43 / km
ahr:145 shoes: VJ Panthers - 1

Picked up the remaining controls from yesterday afternoon's training course.

Running - Road / Track (road) 5:00 [2] 0.65 mi (7:42 / mi) +15m 7:11 / mi
ahr:145 shoes: VJ Panthers - 1

After control pick-up, I ran back to the car along the road.

Running - Road / Track (road) 5:00 [2] 0.63 mi (7:56 / mi) +10m 7:34 / mi
shoes: Salomon trail/AR shoes

Brief additional warm-up for orienteering.

Orienteering (race) 36:01 [2] 4.3 km (8:23 / km) +240m 6:33 / km
ahr:153 spiked:10/11c shoes: VJ Panthers - 1

Ran the 11.9 km Blue long (nee classic) course at Oak Mountain State Park. The course was excellent, with lots of variety in terrain types and in navigation problems. I ran an easy-to-moderate pace, and moved pretty steadily and efficiently for most of the course. I got somewhat tired over the last couple of kilometers.

Orienteering (race) 56:14 [3] 7.6 km (7:24 / km) +380m 5:55 / km
ahr:160 max:172 spiked:12/12c shoes: VJ Panthers - 1

Harder part of Blue long course at Oak Mountain.

Running - Road / Track (road) 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Salomon trail/AR shoes

Post-race jogging.

Orienteering (control pick-up) 21:30 [1] 1.5 km (14:20 / km) +100m 10:45 / km
ahr:128 shoes: VJ Panthers - 1

Walk-jogged to pick up controls at the middle distance (World Ranking Event) venue.

Blue - Splits

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