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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 1 days ending Apr 9, 2010:

activity # timemileskm+m
  Orienteering1 1:05:19 4.72(13:50) 7.6(8:36) 25029c
  Running - Road / Track1 19:23 2.5(7:45) 4.02(4:49) 35
  Total1 1:24:42 7.22(11:44) 11.62(7:17) 28529c
averages - sleep:8.3

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Fr

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship
 

Orienteering 30:00 intensity: (11:00 @1) + (19:00 @2) *** 2.5 km (12:00 / km) +80m 10:21 / km
ahr:122 max:146 11c shoes: VJ Twister (US size 10.5) - 4

I ran easy through the training course (plus one control that I added) in the Northern training area. I did most of it with Nat, Alex, Alec, and David, taking turns leading.

Running - Road / Track warm up/down (some trail, too) 7:20 intensity: (3:00 @2) + (4:20 @3) 1.2 mi (6:07 / mi)
max:153 slept:8.3 shoes: VJ Twister (US size 10.5) - 4

I took a brisk warm-up run to the start of the first race of the Flying Pig, a middle distance. My legs felt pretty good.

Orienteering race (middle distance) 35:19 intensity: (8:19 @2) + (25:00 @3) + (2:00 @4) *** 5.1 km (6:55 / km) +170m 5:56 / km
ahr:159 max:171 18c shoes: VJ Twister (US size 10.5) - 4

I ran the Friday middle distance race at the Flying Pig, running strongly for the first six controls, then feeling tired and having to slow noticably for the rest of the race. Technically, I felt a bit rusty and not as smooth or confident as I could be, but I essentially navigated well and was satisfied with my race.

Running - Road / Track warm up/down (road) 12:03 intensity: (4:30 @1) + (7:33 @2) 1.3 mi (9:16 / mi) +35m 8:33 / mi
ahr:123 max:142 shoes: Brooks Adrenaline GTS 8 - 4

I went for an easy warm-down run with Patrick and Tom after the race.

Friday Middle 11-Blue - Splits

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