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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending May 4, 2015:

activity # timemileskm+m
  Orienteering5 6:22:58 26.08(14:41) 41.97(9:07) 1076
  Cycling1 1:34:08 26.91(17.1/h) 43.3(27.6/h)
  Running5 1:28:00
  Core Strength1 15:00
  Total9 9:40:06 52.98 85.27 1076

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TuWeThFrSaSuMo

Monday May 4, 2015 #

5 PM

Orienteering 42:52 intensity: (26:29 @1) + (15:52 @2) + (29 @3) + (2 @5) 3.89 km (11:01 / km) +16m 10:48 / km
ahr:131 max:174 shoes: Inov-8 X-Talon 212 2015

Picking up controls from the technical training at March Highlands.
9 PM

Core Strength 15:00 [1]

Sunday May 3, 2015 #

9 AM

Running warm up/down 25:00 [2]

Orienteering race 1:32:40 intensity: (6:34 @1) + (32:53 @2) + (52:25 @3) + (47 @4) + (1 @5) 9.56 km (9:42 / km) +464m 7:48 / km
ahr:157 max:204 shoes: Inov-8 X-Talon 212 2015

West Point A-meet day 2. much more enjoyable course and forest then yesterday, but still lots of climb. legs didn't have much strength after yesterday so the running wasn't very speedy. Technically it went quite well except for a mistake in the control circle on 1 and a mistake on 5 from misinterpreting the contours and getting pushed around by the green. foot felt less noticeable than it did yesterday but it still got a few good jabs.

Blue day 2 - Splits

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

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