Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending Mar 17, 2014:

activity	#	time	miles		km		+m
Tennis	5	7:40:00
Ski-O	2	2:37:48	16.55	(9:32)	26.64	(5:55)	808
Trail run	3	1:52:32	10.55	(10:40)	16.98	(6:38)	157
walk	4	1:36:00	4.97	(19:19)	8.0	(12:00)	200
ski	1	45:00	1.86	(24:08)	3.0	(15:00)
Jacuzzi + sauna	1	45:00
strength	1	30:00
Total	17	15:46:20	33.94		54.62		1165

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Monday Mar 17, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

2 PM

Trail run 38:17 5.8 km (6:36 / km)
ahr:133 max:146 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Nancy.

6 PM

Tennis (Doubles play) 1:40:00 [3]
shoes: Lotto Blue

Doubles play with Ana Rita and Stephan at TTRC. 6:2(A), 2:6(R), 6:7(8:10)(S)

Sunday Mar 16, 2014 #

9 AM

Ski-O race 1:47:48 18.2 km (5:55 / km) +550m 5:09 / km
ahr:158 max:172 shoes: Fischer RCS carbonlite 192 ska

Champs. Long course. Pure disaster from the start. Chosen wrong trail from the start. Failed to locate myself in time for correction. AP did not detect a lost time on the first CP but it felt like eternity. Next lost was on the last loop - from 14(74) to 15(83). AP lost 2:39. On a way down to 14 I saw the shortcut south to north - between the loops and planned to use it on a way to 15. When reached it it turned out to be very soft and deep , also requiring to cross the creek which looked very time consuming so after getting to the creek I turned back to the trail. But it was not the end as instead of getting left on the next or following intersection I kept skiing up till the T with next trail. Only there I turned left and after more climbing realized that I ended up on the wrong trail. Could have continue and attack the CP from above but turned around. After that no problems. Have enough energy to repeat but it was other.

Long Course 4ABXY - Splits

Saturday Mar 15, 2014 #

10 AM

ski (warm up) 45:00 [2] 3.0 km (15:00 / km)
shoes: Fischer RCS carbonlite 192 ska

Warm up and re-warm up before the start.

11 AM

Ski-O race 50:00 8.43 km (5:56 / km) +258m 5:09 / km
ahr:167 max:178 shoes: Fischer RCS carbonlite 192 ska

US Ski-O Champs. Middle. M21.
Clean race, started may be slower then could have, but overall solid. No lost time detected by AP although I could have shaved 15-30" each on 3(66) where started cutting too early - through a snowshoe trail when detected a CP, on 7(79) it would be beneficial to take a next snowshoe trail and attack the CP from the above - not by climbing,

6 PM

Jacuzzi + sauna (stretching and massaging) 45:00 [1]

Middle Course 4 - Splits