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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 1 days ending Sep 28, 2014:

activity # timemileskm+mload
  Orienteering1 33:45 3.3(10:13) 5.32(6:21) 2491 /19c5%17.6
  Running1 27:53 2.53(11:00) 4.08(6:50) 1703.7
  Total1 1:01:38 5.84(10:34) 9.39(6:34) 4191 /19c5%21.2
  [1-5]1 54:07

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Su

Sunday Sep 28, 2014 #

12 PM

Running warm up/down 27:53 intensity: (7:13 @0) + (8:00 @1) + (9:28 @2) + (3:12 @3) 4.08 km (6:50 / km) +170m 5:40 / km
ahr:129 max:162 shoes: Inov8 X-Talon

Jog to the start with Conor and Eoin.

Orienteering 33:45 intensity: (18 @0) + (13 @1) + (2:08 @2) + (5:09 @3) + (25:57 @4) 5.32 km (6:21 / km) +249m 5:09 / km
ahr:166 max:180 spiked:1/19c shoes: Inov8 X-Talon

Three Rock LL middle training.
Want to get more middle training in so took some all controls maps and planned a course entirely in the forest. Did 1:30 start intervals to simulate racing, order was Eoin, Conor and I.

Went off pretty hard with the idea of getting into oxygen debt to make the orienteering hard. It worked and in this lovely new piece of forest (for me anyway) I had a great time. Was a bit right for 1 but corrected ok. A bit high for 5 and saw Eoin running along the road. Went slowly into it.

Then there was a climb. Eoin gone and I tried to power. Had to walk a bit but felt good. Short control and then more climb. This one on the marsh was weird and seemed too high and north. Didn't lose time anyway.

There was a transition leg then to get to the next piece of forest. The lads had problems seeing the path up to it apparently but I got to see Conor coming down it and having a huge hesitation. Went left then around the semi-open. Gained nearly a minute on Conor here. Could see Eoin punching the control but nothing else.

Was really smooth through the next section, again new forest for me. Running strongly on the hills I felt.

Then the last piece, bit of a climb on the road and some short controls. Run to the finish. Just pipped Conor in the end (I think, he hasn't uploaded yet).

Really fun course I thought (yes, complimenting myself!). Nice to have the high intensity and lots of controls.

Map

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