Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 12, 2012:

activity	#	time	miles		km		+m
Walking	5	3:06:00	10.69	(17:24)	17.2	(10:49)
Orienteering	2	1:57:04	7.21	(16:14)	11.6	(10:06)	336
Jogging	3	1:32:07	9.71	(9:29)	15.62	(5:54)
Strength	2	50:00
Stretching	1	10:00
Running	1	9:34	1.5	(6:23)	2.41	(3:58)
Total	6	7:44:45	29.1		46.84		336
[1-5]	6	7:34:45

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Monday Mar 12, 2012 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Loosening up. Calf a little grumbly.

Strength (arms and core) 30:00 [3]

Arms 10 / core 20. 3x15 routine with weights and TRX

Walking 27:00 [1] 2.4 km (11:15 / km)

Taking advantage of evening light

Sunday Mar 11, 2012 #

Jogging warm up/down 24:00 [1] 3.6 km (6:40 / km)

Up to start and back, then again testing calf which was a bit creaky after day 1.

Orienteering race (Day 2 Green) 52:52 [3] **** 5.9 km (8:58 / km) +198m 7:40 / km

Better run, although not perfect (2-3 mins dropped) but benefited from the bl 'pedantic' approach, with accuracy trumping speed. Used bp compass today as tc yesterday was 'pulling' me too far to right- rusty! Generally straight line approach but got a little left on a couple of routes. Much better map contact today so didn't get penalized as with Sat. Nice day to be outside - got some tanning in.

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)

Note

Latish arrival in RDU, same flight as tp and Meg, Ali, Brendan and Ian. Found car and made it to B and B without too much difficulty.

Walking warm up/down 25:00 [1] 2.0 km (12:30 / km)

To and from start / drop off.

Orienteering race (Green day 1 ) 1:04:12 [3] **** 5.7 km (11:16 / km) +138m 10:03 / km

Clunker of a run. Big blow up on 6 getting within 15m and not seeing it, then unsure of location had to loopback- big time chunk. Followed up with error on 7 getting distracted and pulled a lot to right, then 8 poor execution due to uncertainty. Probably 16 mins squandered, will be instructive to see sa . Anyhow nice running in the woods, spring day and good to get away from other life stuff.

C • Within 15m of control 2

Green Day 1 - Splits