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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Mar 4, 2012:

activity # timemileskm+mload
  Road Run2 1:15:39 8.57(8:50) 13.79(5:29) 7526.2
  Orienteering1 58:28 4.84(12:04) 7.79(7:30) 24722 /26c84%33.1
  Trail Run1 15:17 1.39(11:01) 2.23(6:51) 403.7
  Total3 2:29:24 14.8(10:06) 23.82(6:16) 36222 /26c84%63.1
  [1-5]3 2:29:23

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MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

Event: DVOA Ft. Washington
 
10 AM

Orienteering race 58:28 intensity: (25 @1) + (1:52 @2) + (9:59 @3) + (40:27 @4) + (5:45 @5) *** 7.79 km (7:30 / km) +247m 6:29 / km
ahr:148 max:160 spiked:22/26c shoes: Black Jalas

Red course at DVOA local event at Fort Washington SP (no, we didn't drive this far just to orienteer - visiting family in the area). Lots of short legs, wide open woods and lots of trails. Off-line on a couple of controls early then bobbled two more technical controls in a maze of dark green blobs. Probably could've been 4 or 5 minutes faster. Low 40's, partly cloudy and some breeze. Straightline distance 6.7km, 180m climb.
C • Didn't drive this far... 4

Trail Run warm up/down 3:37 intensity: (26 @1) + (2:10 @2) + (1:01 @3) 0.36 mi (10:03 / mi)
ahr:122 max:139 shoes: Black Jalas

Before race.

Trail Run warm up/down 11:40 intensity: (29 @1) + (4:28 @2) + (6:43 @3) 1.03 mi (11:21 / mi) +40m 10:08 / mi
ahr:129 max:143 shoes: Black Jalas


Red - Splits

Saturday Mar 3, 2012 #

12 PM

Road Run 36:23 intensity: (1 @0) + (1:03 @1) + (7:01 @2) + (24:38 @3) + (3:40 @4) 4.09 mi (8:54 / mi) +26m 8:43 / mi
ahr:134 max:147 shoes: NB878 - #10

In New Holland. 50F and breezy.

Tuesday Feb 28, 2012 #

6 PM

Road Run intervals 39:16 intensity: (1:51 @1) + (8:50 @2) + (16:23 @3) + (9:32 @4) + (2:40 @5) 4.48 mi (8:46 / mi) +49m 8:29 / mi
ahr:136 max:163 shoes: NB878 - #10

Road intervals. 4 x 400m with 90 sec recovery + 4 x 200m with 60 sec recovery. Splits: 1:41, 1:42, 1:40, 1:41, 50, 47, 48, 46. (1st 200 was uphill plus oncoming headlights made it hard to see.)

Temp just above freezing. Dark but plenty of light from the Moon, planets (Venus, Jupiter and Mars) and a bazillion stars - pretty neat.

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