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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sberg

In the 7 days ending Apr 18, 2016:

activity # timemileskm+m
  Running2 1:53:08 7.01(16:08) 11.28(10:02) 20
  Coaching1 1:00:00 1.24(48:17) 2.0(30:00)
  Orienteering1 53:31 3.68(14:32) 5.93(9:02) 2
  Total4 3:46:39 11.94(18:59) 19.21(11:48) 22
  [1-5]4 3:46:38

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Sunday Apr 17, 2016 #

Event: OOC Classic Event: Constance Bay
 
10 AM

Orienteering 53:31 intensity: (2 @1) + (8 @2) + (3:40 @3) + (45:06 @4) + (4:35 @5) ** 5.93 km (9:02 / km) +2m 9:01 / km
ahr:142 max:168 shoes: Icebug Zeal

First local race of the season, Short Advanced course. no control mistakes, maybe not best route on the long leg. But running speed is not there, and my heels are bothering me.

Short Advanced - Splits

Thursday Apr 14, 2016 #

6 PM

Coaching 1:00:00 [1] 2.0 km (30:00 / km)
shoes: Icebug Zeal

Coaching the advanced group at McCarthy Woods. Did an exercise focused on precision compass. Good turnout, 14 people in the advanced group and around the same number in the basic and intermediate.
Nice evening, finally warmer weather.

Wednesday Apr 13, 2016 #

6 PM

Running 1:14:08 intensity: (1 @0) + (14:06 @1) + (11:44 @2) + (13:49 @3) + (19:48 @4) + (14:40 @5) * 7.48 km (9:55 / km) +20m 9:47 / km
ahr:128 max:171 shoes: ASIC gel cumulus 15

RALF at Bruce Pit. a lap around the pit, then 20 min in the dog park, the 2 laps around the pit with rest in between.
My heels were very sore in the end so I skipped the cool down jog.

Tuesday Apr 12, 2016 #

5 PM

Running 39:00 [3] 3.8 km (10:16 / km)
ahr:136 shoes: Icebug Zeal

Running on the field with the dog.

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