Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending Mar 25, 2013:

activity

time

miles

Orienteering

5:54:38

19.07

(18:36)

30.69

(11:33)

1156

31 /

32c

96%

Tennis

5:30:00

walk

1:58:30

6.34

(18:42)

10.2

(11:37)

250

steam room

1:30:00

swimming

20:00

Total

15:13:08

25.41

40.89

1406

31 /

32c

96%

averages - sleep:9 rhr:57 weight:85kg

5:54

0:00

» now

Monday Mar 25, 2013 #

8 AM

walk (walk:parking 2 office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk from office) 12:00 [1] 1.1 km (10:55 / km) +20m 10:00 / km

7 PM

steam room (stretch and massaging) 1:00:00 [1]

8 PM

swimming 20:00 [1]

Sunday Mar 24, 2013 #

Event: Raccoongaine 2013

9 AM

Orienteering race 5:54:38 *** 30.69 km (11:33 / km) +1156m 9:43 / km
ahr:153 max:173 spiked:31/32c shoes: Inov-8 Bare Grip 200 -2

Raccoongaine. 6 Hours solo under name Blitz. Was second in masters after Joe. Regular rogaine format + 4 CPs would have link maps to child CP. I found 3 of such controls. Overall nice race. Lots of climbing and lots of briaries and thorns. No mistakes locating controls. May be spent too much time looking for places to cross the creeks. Just did not want to get wet feet too early in the race. As a result did it any way but after lost may be 10 minutes on that. Sounds silly especially after finding out that at least two competitors were swimming across the lake to reach cp 51.
32 CPs found 1040 pts. The order was: 31-32-33-(43)-47-49-62-72-71-64-75-58-59-55-79-61-66-69-68-67-65-60-51-48-53-56-73-63-77-34-(41)-(42).
Used my ski poles for hill bounding. This time cut my classic pair ~12cm to make them specific just for hill bounding. Worked pretty good and helped a lot not only on climbing but also in fight with brairs.
http://www.flickr.com/photos/94401692@N06/85900659...

C • swimming 2

Saturday Mar 23, 2013 #

8 AM

Note
rhr:57 slept:9.0 weight:85kg (rest day)

Friday Mar 22, 2013 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Drills with And a at Reis. Some doubles play with John, Lloyd and Peter at the end.

8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Thursday Mar 21, 2013 #

7 AM

Tennis (ball machine) 1:00:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Practice with ball machine at Reis. Worked mostly on my net play.

8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

7 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Wednesday Mar 20, 2013 #

7 AM

Tennis (ball machine) 1:30:00 [2]
shoes: Inov-8 Bare-XLite 150 (Orange2

Practice with the ball machine at Reis. Backhand and forehand with return to ad court. Volleys. Combi of bh, fh, bhv, fhv + smash.

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

8 PM

steam room (stretch and massaging) 30:00 [1]

Tuesday Mar 19, 2013 #

7 AM

Tennis (ball machine) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Practice with the ball machine at Reis ceneter. Backhand, forehand + load for volleyes.

8 AM

walk race (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

Knee still in pain when walking. Did not feel it when practicing tennis. Funny part is that when fell I hit and heart outer part of the knee but now the pain is in inner part. sucks any way.

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

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