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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: errolpit

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Orienteering11 12:43:27 36.1(21:09) 58.09(13:09) 1133
  Running10 4:13:48 24.54(10:21) 39.49(6:26) 620
  stretching2 15:00
  Total23 17:12:15 60.64 97.59 1753
  [1-5]21 16:57:03

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Wednesday Jul 31, 2013 #

stretching 10:00 [0]

11 AM

Running 54:34 intensity: (3:23 @1) + (12:48 @2) + (12:44 @3) + (25:39 @4) 8.0 km (6:49 / km) +55m 6:36 / km
ahr:136 max:149 shoes: Nike Vomero 3

Forst Loops. Morning jog, easy pace

Tuesday Jul 30, 2013 #

1 PM

Running 41:36 intensity: (1:00 @1) + (3:17 @2) + (5:42 @3) + (18:42 @4) + (12:55 @5) 6.39 km (6:31 / km) +102m 6:02 / km
ahr:145 max:158 shoes: Nike Vomero 3

Forst Loops. Aftrenoon jog

Friday Jul 26, 2013 #

Running 40 [2] 2.2 km (18 / km) +50m 16 / km
shoes: Falcon 5

1 PM

Orienteering race 1:02:31 intensity: (3 @0) + (23 @1) + (59 @2) + (4:18 @3) + (32:27 @4) + (24:21 @5) ***** 5.89 km (10:37 / km) +101m 9:46 / km
ahr:149 max:194 shoes: Falcon 5

O-Ringen Boden Sweden, final stage near boden with chase start, every 15 sec. Super weather conditions again. Start was in a swampy place, missed already control #1 (2') Bad route through swampy terrain on the longest leg (`~1.2km) . I was up to my knees in the marsh. (4-5' lost) my best result at this 5 days.

Thursday Jul 25, 2013 #

Running 35 [2] 2.4 km (15 / km) +30m 14 / km
shoes: Falcon 5

1 PM

Orienteering race 55:09 intensity: (5 @0) + (18 @1) + (28 @2) + (12:07 @3) + (27:02 @4) + (15:09 @5) ***** 3.63 km (15:12 / km) +67m 13:55 / km
ahr:145 max:204 shoes: Falcon 5

O-Ringen Boden Sweden, Day4. Arena Storklinten. Blue sky again! After a decent start i lost map contact to control #6, a stone in a rocky section. About 9-11 min search action in the control area. No Major mistakes but but too slowly on the rocky ground.

Wednesday Jul 24, 2013 #

Running warm up/down 35 [2] 2.2 km (16 / km) +25m 15 / km
shoes: Falcon 5

11 AM

Orienteering race 1:23:00 intensity: (1 @0) + (1:39 @1) + (3:17 @2) + (4:21 @3) + (41:58 @4) + (31:44 @5) ***** 6.62 km (12:32 / km) +179m 11:02 / km
ahr:149 max:167 shoes: Falcon 5

O-Ringen Boden Sweden, Day3. Arena Storklinten, 35km north of Boden. Blue sky! Very rocky Terrain. Missed control #1 totally, at least 10 min lost. Bad routes to control #5 and 6,( too much climbing) further 10 min lost.

Monday Jul 22, 2013 #

Running warm up/down 40 [2] 3.0 km (13 / km) +50m 12 / km
shoes: Falcon 5

10 AM

Orienteering race 1:03:03 intensity: (1 @0) + (5:54 @1) + (11:19 @2) + (22:02 @3) + (21:04 @4) + (2:43 @5) ***** 5.81 km (10:51 / km) +84m 10:07 / km
ahr:135 max:162 shoes: Falcon 5

O-Ringen Boden Sweden, Day2. Arena Rödberget Blue sky .Same terrain as the day before. Had a better start as yesterday. No mistake up to control #3. Bad route to control #4 (2') again a stupid mistake at control #7 (5-6 min lost) total error 8-10 minutes

Sunday Jul 21, 2013 #

Running warm up/down 40:00 [2] 4.0 km (10:00 / km) +20m 9:45 / km
shoes: Falcon 5

9 AM

Orienteering race 1:04:09 intensity: (18 @2) + (1:19 @3) + (23:23 @4) + (39:09 @5) ***** 5.26 km (12:11 / km) +158m 10:36 / km
ahr:153 max:168 shoes: Falcon 5

O-Ringen Boden Sweden, Day1. Arena Rödberget 5km outside Boden. Nice weather. Stony ground first part, sandy terrain second half. Stupid mistake to control #1, read from 1-2!! Lost about 8 minutes. Rest more or less ok.

Saturday Jul 20, 2013 #

Event: O-Ringen 2013
 
2 PM

Orienteering 1:25:46 intensity: (1 @0) + (1:08:11 @1) + (11:59 @2) + (4:24 @3) + (1:11 @4) ***** 4.12 km (20:48 / km) +80m 18:58 / km
ahr:111 max:150 shoes: Falcon 5

O-Ringen Boden Sweden, Short training. Light rain.

Saturday Jul 13, 2013 #

8 AM

Orienteering race 55:34 intensity: (54 @1) + (44 @2) + (2:52 @3) + (36:11 @4) + (14:53 @5) *** 4.25 km (13:05 / km) +69m 12:06 / km
ahr:147 max:169 shoes: Falcon 5

Kainuu O-Week day4. Koulurinne, Vuokatti

Thursday Jul 11, 2013 #

2 PM

Orienteering race 1:25:48 intensity: (5:18 @1) + (15:12 @2) + (27:03 @3) + (34:45 @4) + (3:30 @5) ***** 5.5 km (15:37 / km) +161m 13:37 / km
ahr:137 max:157 shoes: Falcon 5

Kainuu O-Week day3. Koulurinne, Vuokatti. Good weather conditions.Not a very friendly terrain especially in the start and the finish section.( very green lots of stones and death wood). missed control #2+3 completely (20') at least 30' mistakes overall..

Wednesday Jul 10, 2013 #

10 AM

Running warm up/down 30:00 [2] 2.7 km (11:07 / km) +50m 10:10 / km

11 AM

Orienteering race 52:51 intensity: (28 @1) + (53 @2) + (3:32 @3) + (29:10 @4) + (18:48 @5) ***** 4.91 km (10:45 / km) +87m 9:53 / km
ahr:149 max:204 shoes: Falcon 5

Kainuu O-Week day 2, same arena. Rainy day. My race was a bit better than the day before. Smaller errors up to control #3 cost me about 4 minutes. Then second best time to #4! Stupid mistake to #5 (3'). Bad route to #6 (5') Further 2-3 minutes in the finish part. Total mistakes 13-15 minutes....

Sunday Jul 7, 2013 #

2 PM

Running warm up/down 40:00 [2] 2.4 km (16:40 / km) +60m 14:49 / km

3 PM

Orienteering race 1:05:35 intensity: (1 @0) + (35 @1) + (8 @2) + (2:19 @3) + (21:18 @4) + (41:14 @5) **** 5.77 km (11:22 / km) +67m 10:45 / km
ahr:153 max:173 shoes: Falcon 5

Kainuu O-Week day1. Very nice terrain and super weather conditions, but a horrible race. Had at least 20 minutes of mistakes. Missed control #2 completely (8-10') Three more mistakes at controls #5, 7, 8 :-(((

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 
2 PM

Orienteering 1:30:01 [3] **** 6.33 km (14:13 / km) +80m 13:22 / km
shoes: Falcon 5

Model event

Friday Jul 5, 2013 #

Note

Travel day to Vuokatti Finland, Kainuu Orienteering Week (WOC 2013 spectator event)

Tuesday Jul 2, 2013 #

stretching 5:00 [0]

10 AM

Running 45:08 intensity: (36 @1) + (4:51 @2) + (14:12 @3) + (21:33 @4) + (3:56 @5) 6.2 km (7:17 / km) +178m 6:22 / km
ahr:140 max:162 shoes: Nike Vomero 3

Steppberg. Morning jog

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