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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 25, 2015:

activity # timemileskm+mload
  Orienteering2 1:21:08 9.45(8:35) 15.22(5:20) 136 /41c87%66.5
  Rock Climbing1 1:00:0012.0
  Running2 25:52 2.29(11:16) 3.69(7:00) 25.2
  Strength1 2:000.2
  Total4 2:49:00 11.75 18.91 336 /41c87%83.9
averages - sleep:7

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Sunday Oct 25, 2015 #

12 PM

Running warm up/down 4:46 [2] 0.63 km (7:30 / km) +1m 7:27 / km
shoes: VJ Falcon

Orienteering race 31:02 [5] ** 5.94 km (5:14 / km)
spiked:16/18c shoes: VJ Falcon

IOC Middle, Magilligan.
I thought this was very easy. Each leg was basically, leave control to track,m run on track, attack control from track/contour feature junction. The challenge was to run fast enough to beat everyone else which I did not succeed at doing. Not too unhappy with being 2 mins down over 30 mins of running though.

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: VJ Falcon

Saturday Oct 24, 2015 #

2 PM

Running warm up/down 8:19 [2] 1.32 km (6:19 / km) +1m 6:17 / km
shoes: VJ Falcon

Orienteering race 50:06 intensity: (30:06 @4) + (20:00 @5) ** 9.28 km (5:24 / km) +1m 5:24 / km
spiked:20/23c shoes: VJ Falcon

NIOC Magilligan

Mostly pretty good orienteering from me. Happy with the focus but the legs weren't quite up to the pace necessary.

Running warm up/down 2:47 [2] 0.44 km (6:18 / km)
shoes: VJ Falcon

Tuesday Oct 20, 2015 #

Note
slept:6.0

Stuck in work pretty late today and missed intervals. This combined with being very tired meant I did no training.

Monday Oct 19, 2015 #

Note
slept:8.0

Another decent week last week. Would have been nice to get a run on Sunday but after putting out controls and helping and the match (disappointing) being on it was fine. Legs kinda tired today.

Monday - Climbing & run home
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - 90 mins in the park.
Friday - Rest day
Saturday - NIOC
Sunday - IOC Middle

Then travelling to Istanbul at 05:40 on next Monday morning.
8 AM

Strength 2:00 [1]

calf lowers
20x straight leg
20x bent leg
6 PM

Rock Climbing 1:00:00 [2]
shoes: Five Ten

Climbing Gravity with Killian, and Brian and Aileen showed up as well. There were new flags so was mostly doing those while they are not stupidly greasy. Managed the get the roof one which I was pretty happy with. Then was doing some comp wall problems. The balance one was super fun.

I ended up not running home because I drove to the airport to collect Gina as a surprise. Her plane was then delayed.

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