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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sudden

In the 7 days ending Apr 23, 2016:

activity # timemileskm+m
  Orienteering2 2:06:00
  Road Bike1 1:26:00 25.17(17.6/h) 40.5(28.3/h)
  Running2 1:09:00
  Strength1 47:00
  Total4 5:28:00 25.17 40.5

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Saturday Apr 23, 2016 #

Orienteering 38:00 [4]

Middle distance at WP. Beauty woods. Very little brush and not too rocky either although enough rocks for me on the hillsides to feel uncomfortable. Lost for example almost 1 min to last control that was a 'dead leg' just downhill. Legs felt fine and technically things went well until 7th control where in my eager to run hard didn't bother about direction and got a bit too high and loat 1.5 min perhaps. Made 30-60s or so on the second last as well, just didn't see it. Course was easy so any mistake waa totally unnecessary but this was a step up from last races I did, Ottawa in the fall, which were disastrous.

Orienteering 21:00 [4]

Sprint although 21 min is not very sprintish. I wasn't that tired from the morning and pushed as hard as I could. Had trouble on two controls and lost significant time but everything elae went well and I'll take that with me to next sprint. Legs got pretty beaten up from wires.

Running 30:00 [1]

Thursday Apr 21, 2016 #


A planned extra day off. Doing a micro tapering for WP. Right foot not 100% either.

Wednesday Apr 20, 2016 #

Running 39:00 [2]

Terrain run at Iroqouia. Such nice woods there. Aggrevated my fot a bit more unfortunately. Ran the blue group's loop on the way back with Lia and that loop was much tougher than the ARX version.

Tuesday Apr 19, 2016 #

Strength 47:00 [3]

Tabata Tuesday. More core today than usual.

Sunday Apr 17, 2016 #

Orienteering 1:07:00 [3]

Mob Match at sunny Sunnybrook. Score O format. Isak had the same idea of what controla to start with but we took different routes to the first one and he got 100m on me. To the second one, I thought he went in too early but it was I going in too late...I chased hard, did a few more small errors, but it took me almost 35 min to catch him again and he had theb taken one mor control than I, a "migrating" one which I was too late to. He also beat me in the rubber band game with 4-0 (first person at each control could take a rubber band and earn 10 extra points). The last 25 min we ran together.
Great morning. Only downer was that I did a number on my right foot which has been holding up so well. Hopefully will the one week left bwforw West Point be enough.

Road Bike 1:26:00 [3] 40.5 km (28.3 kph)

DV classic with small modification - straight down to Cootes instead of Patterson to York Blvd. Rode with Dave and we had a good pace at times.

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