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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending May 2, 2015:

activity # timemileskm+m
  Orienteering4 5:05:16 22.39(13:38) 36.03(8:28) 614
  Cycling1 1:34:08 26.91(17.1/h) 43.3(27.6/h)
  Running4 1:03:00
  Cycling - Stationary1 40:00
  Total8 8:22:24 49.29 79.33 614

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Saturday May 2, 2015 #

Event: West Point A-Meet
 
10 AM

Running warm up/down 25:00 [2]

Orienteering race 2:04:18 intensity: (1:40 @1) + (38:17 @2) + (58:51 @3) + (25:28 @4) + (2 @5) 12.57 km (9:53 / km) +509m 8:13 / km
ahr:164 max:182 shoes: Inov-8 X-Talon 212 2015

West Point A-meet day 1. Brutal course with lots of climb and slow forest. the forest floor was covered is dense blueberry bushes which made the running a slog. really started to suffer toward the end of the course and was barely moving faster than walking speed. navigational-wise it was ok. made a big mistake on 15 and a poor route-choice to 18. my foot didn't enjoy the abundance of rocks but held up ok.
12 PM

Running warm up/down 8:00 [1]


Blue Day 1 - Splits

Thursday Apr 30, 2015 #

6 PM

Running warm up/down 10:00 [1]

Orienteering 30:00 intensity: (35 @1) + (5:06 @2) + (14:52 @3) + (9:27 @4) 4.45 km (6:44 / km) +22m 6:35 / km
ahr:166 max:181 shoes: Inov-8 X-Talon 212 2015

Technical training at March Highlands. did a short course with a map that had only had features along the line between controls visible, everything else was whited-out.
7 PM

Running warm up/down 20:00 [1]

Wednesday Apr 29, 2015 #

6 PM

Orienteering 1:33:08 intensity: (32:45 @1) + (20:30 @2) + (16:02 @3) + (19:07 @4) + (4:44 @5) 11.5 km (8:06 / km) +65m 7:53 / km
ahr:151 max:199 shoes: Inov-8 X-Talon 212 2015

OOC running training at March Highlands. Did a course in a group with with Robbie, Eric, and Jeff. we ran two controls out with one person leading and the others following, then one control back at a faster pace taking your own route. repeated until we finished the course. after the course we did one interval on the road.

Tuesday Apr 28, 2015 #

3 PM

Cycling 1:34:08 intensity: (4:27 @1) + (25:46 @2) + (44:41 @3) + (9:43 @4) + (9:31 @5) 43.3 km (27.6 kph)
ahr:166 max:196

Monday Apr 27, 2015 #

Cycling - Stationary 40:00 [2]

Sunday Apr 26, 2015 #

2 PM

Orienteering 57:50 intensity: (58 @1) + (18:21 @2) + (37:07 @3) + (1:12 @4) + (12 @5) 7.51 km (7:42 / km) +18m 7:37 / km
ahr:161 max:193 shoes: Inov-8 X-Talon 212 2015

Easy recovery run around a course at the Barrens.

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