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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending Sep 23, 2013:

activity # timemileskm+m
  Orienteering1 5:00:01 18.46(16:15) 29.7(10:06) 93420 /21c95%
  Trail run2 1:36:53 9.8(9:53) 15.77(6:09) 346
  Tennis1 1:35:00
  walk4 53:30 3.04(17:34) 4.9(10:55) 180
  Total8 9:05:24 31.3 50.38 146020 /21c95%

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Sunday Sep 22, 2013 #

Event: Hudson Highlander XVII
 
9 AM

Orienteering race 5:00:01 intensity: (21 @2) + (3:15 @3) + (2:23:45 @4) + (2:32:40 @5) *** 29.7 km (10:06 / km) +934m 8:44 / km
ahr:159 max:174 spiked:20/21c shoes: Inov-8 f-Lite 195 Aqua-Black

XVII Highlander. Tough run. Did not make mistakes to mention - may be some extra hesitation on attacking the 8th but there were too many extra builders/stones to start from. Met Alex on the approach to the 1st cp and then all the way till the 7th where after water stop she was much faster on the way up to the hill. Saw her shadow later approaching the start of the trail run.
Biggest problem I had - selecting the shoes that were not up for the surface. Should have take something with better sole protection for such stony area. As a result my midsole/arches were completely beaten by the end of "trail" run. The rest of the race I had to be extra cousious on each step. The second problem - dehydration. Should have carry some water as a lack of water on 15th cought me unprepared. I guess it was partially my mistake as I did not have a drink on 13th - where I was completely distucted by the conversation with a cop who "saw a strange person running into the woods" - I guess he was referencing a cadet in front of me)
5:00 hours, 17th overall.
C • Cop? 4

Highlander - Splits

Saturday Sep 21, 2013 #

Event: Ottawa O-Fest 2013
 
Event: ROC - Cobbs Hill NOW Meet
 

Friday Sep 20, 2013 #

6 AM

Tennis (Drills) 1:35:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Friday morning drills with Anda.
8 AM

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

2 PM

Trail run 36:53 intensity: (18 @1) + (20 @2) + (11:30 @3) + (22:55 @4) + (1:50 @5) 5.77 km (6:24 / km) +76m 6:00 / km
ahr:144 max:161 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley.
6 PM

walk (walk parking2office) 12:00 [1] 1.1 km (10:55 / km) +20m 10:00 / km

Wednesday Sep 18, 2013 #

8 AM

walk (walk:parking 2 office) 15:00 [1] 1.4 km (10:43 / km) +130m 7:19 / km

5 PM

walk (walk: office2parking) 14:00 [3] 1.3 km (10:46 / km)

Tuesday Sep 17, 2013 #

2 PM

Trail run (trail/road run) 1:00:00 [3] 10.0 km (6:00 / km) +270m 5:17 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Amanda and Haley.

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