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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 1 days ending Apr 13:

activity # timemileskm+m
  Orienteering1 38:00 5.79(6:34) 9.32(4:05) 73
  Path/Terrain1 36:08 4.65(7:46) 7.49(4:50) 81
  Road1 11:51 1.55(7:39) 2.49(4:45) 24
  Total2 1:25:59 11.99(7:10) 19.3(4:27) 178

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Fr

Friday Apr 13 #

7 AM

Path/Terrain 36:08 [2] 7.49 km (4:50 / km) +81m 4:35 / km
shoes: Asics Dynaflyte

Ante
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3 PM

Road warm up/down 5:34 [2] 1.23 km (4:31 / km) +11m 4:19 / km
shoes: Asics Dynaflyte

Orienteering tempo 12:07 intensity: (6:07 @4) + (6:00 @5) 3.53 km (3:26 / km) +25m 3:19 / km
shoes: Asics Dynaflyte

Halden 'Test' - Sprint Line Course
Felt very good and found it so much easier following a line course than actual sprint-o, but this makes a lot of sense, essentially removing RC and hence all technicality from a sprint race. Quite happy with the pace, but a minute down on pre-woc gold Jerker in 2015 - although he had a mass start to push against. This, in my opinion, counts for about 2mins faster so I should be in decent shape.
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Orienteering intervals 25:53 intensity: (5:00 @2) + (15:53 @4) + (5:00 @5) 5.79 km (4:28 / km) +48m 4:17 / km
shoes: Asics Dynaflyte

Sprintervals x 6
Took a long time to psych myself up for these but eventually got going at a bit of a slog. Soon felt better and orienteering quite well towards the end. A nice little effort to link up the final sprint felt nice as well. Pretty shattered afterwards. Warm sunny weather was very helpful in getting through this.
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Road warm up/down 6:17 [2] 1.26 km (5:00 / km) +13m 4:45 / km
shoes: Asics Dynaflyte

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