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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joe

In the 7 days ending Oct 7:

activity # timemileskm+mload
  Orienteering2 6:12:13 22.31(16:41) 35.91(10:22) 113130c51308.9
  bike2 1:12:49 22.74(18.7/h) 36.6(30.2/h) 1899271.6
  sports1 1:07:52 3.3(20:33) 5.32(12:46) 19085.7
  Total5 8:32:54 48.36(10:36) 77.83(6:35) 132130c69666.3
  [1-5]5 8:32:37

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Sunday Oct 6 #

8 AM

Orienteering long 5:01:57 [3] *** 29.52 km (10:14 / km) +977m 8:47 / km
30c shoes: Hoka SG2 BLUE

hudson highlander XX

nice course by #4

first map was Baileytown. memories of banging my knee one US Champs back in the 90's. also memories of blueberry which helped in my decision to numero uno. trail. I don't feel I lost time. although I know I was not making great time to begin with. 2 was eh. low and east. faces I recognized: Albena, Dave, Dave, Daniel. I'm sure I missed a few. 3, 4 ok. in the loop hesitant at 5. swamp right to 8, OK to 9 but slow. starting to feel the humidity. backed off to the pace going to 12 and on the trail run. just not feeling well. passed by many on the trail, but it was nice to see 2, 3 and 4. still can't believe Bernie was moving as well as he was post surgery.
made it to the map exchange and some needed food/drink. exchanged water bottles for something with calories and electrolytes. also downed a bottle of star bucks. ate half a pbj on the road up the hill.
on the long path was a great moment to recovery and access my condition. started to feel better and when I approached cp1 and saw everyone I was with earlier on the trail I got a boost. I was able to keep pace and at times, push faster. at 3 I think I escaped the pack. caught up with ToriC and then Brendan at 6. I liked the 6-7-8-9 route. was clean through there. back to the TA and swapped bottles again. another 1/2 pbj and some dark chocolate twix. they actually go well together.
on silvermine I had one goal and that was not to push beyond what I was capable of. I knew who was behind me and didn't much want to think about who was in front of me, although Balter told me Ernst was not far ahead. so ran well to 4, and the long to 5 was nice and "level". dropped down the shoulder to the flag and saw Ernst coming in from the n/w. OK so the last thing I wanted was a "sprint" finish, but knowing he can run sub 3 hour marathon I was concerned. kept looking over my shoulder for the last few K, but he faded and to my surprise I felt pretty dam good.
12 spot. (EDIT; someone must have downloaded SI late - 13th)

done, til next time

missing last 8 minutes. watch died. didn't think I would need that much.

Saturday Oct 5 #

1 PM

Orienteering 1:10:16 [1] 6.38 km (11:00 / km) +154m 9:49 / km
shoes: Hoka SG2 BLUE

Friday Oct 4 #

6 PM

bike 23:54 intensity: (17 @0) + (8:28 @1) + (12:32 @2) + (2:37 @3) 11.77 km (29.5 kph) +90m
ahr:111 max:128 shoes: Kickr Core 3 Platinum

left hammi is tight

Thursday Oct 3 #

6 PM

bike 48:55 intensity: (26:52 @1) + (13:35 @2) + (7:56 @3) + (32 @4) 24.83 km (30.5 kph) +99m
ahr:102 max:135 shoes: Kickr Core 3 Platinum

Tuesday Oct 1 #

11 PM

sports intervals (Hockey ) 1:07:52 intensity: (33:08 @1) + (6:51 @2) + (10:25 @3) + (10:21 @4) + (7:07 @5) 5.32 km (12:46 / km) +1m 12:45 / km
ahr:115 max:150 shoes: Bauer Supreme 2018

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