Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 19, 2012:

activity	#	time	miles		km		+m
orienteering	6	4:49:24	17.93	(16:09)	28.85	(10:02)	1536
trail running	3	1:16:31	8.5	(9:00)	13.68	(5:36)	194
swimming	1	18:00	0.5	(36:13)	0.8	(22:30)
street running	1	11:00	1.24	(8:51)	2.0	(5:30)
jumping	1	6:00	0.62	(9:39)	1.0	(6:00)
Total	10	6:40:55	28.79	(13:56)	46.33	(8:39)	1730

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Friday Oct 19, 2012 #

1 PM

trail running warm up/down 7:47 [2] 1.17 km (6:39 / km)
ahr:131 max:148 shoes: Icebug Spirit OLX

Feel ok, no issues so far, except of pretty bad weather

orienteering race 47:16 [4] 6.11 km (7:44 / km) +139m 6:57 / km
ahr:166 max:178 shoes: Icebug Spirit OLX

Physically felt ok, but had issues with a technical part, starting @ the beginning (#1 and #2 - about 4 min total, #15 - 3,5min + some small mistakes here and there with another 2-3mins)

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Wednesday Oct 17, 2012 #

11 AM

street running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Nike Free 7.0

As a WU & CD for workout

jumping 6:00 [3] 1.0 km (6:00 / km)

As a part of workout (40' total)

Tuesday Oct 16, 2012 #

12 PM

trail running 1:03:37 [3] 11.71 km (5:26 / km) +194m 5:01 / km
shoes: Nike Free 7.0

Monday Oct 15, 2012 #

8 PM

swimming 18:00 [3] 0.8 km (22:30 / km)

Despite of the rest day, decided to do an easy swimming session
300 free
300 drills (as 3x2x50 each)
100 pos kick
100 free (felt like flying...)
About 20' sauna before and hot tub after

Sunday Oct 14, 2012 #

10 AM

orienteering 52:38 [3] 5.71 km (9:13 / km) +194m 7:53 / km
shoes: Ivov X-Talon 212

Nice moderate run @ Saxon Woods. Despite of some details missing on the map and streamers not hang up yet it was a great experience. Legs were tight at the beginning but then loosen up, reading was much better...
Some DWG maps reading at night

Saturday Oct 13, 2012 #

10 AM

orienteering 48:49 [3] 5.15 km (9:29 / km) +419m 6:44 / km
shoes: Icebug Spirit OLX

Expert Contour Bonus training @ Blue Mountain. Amazing training despite of hard reading/running. Did huge mistake on 2nd, other then that relatively clean

11 AM

orienteering 29:59 [3] 2.33 km (12:52 / km) +115m 10:19 / km
shoes: Icebug Spirit OLX

Short legs portion of Blue Mt training. Tough reading and footing + some of the streamers were misplaced to my opinion

1 PM

orienteering 42:23 [3] 4.65 km (9:07 / km) +385m 6:27 / km
shoes: Ivov X-Talon 212

HVO local o-meet. Brown course ( the other courses seemed to be way too long for the 3rd time). Relatively clean and fast despite of old map and steep terrain

2 PM

trail running warm up/down 5:07 [2] 0.8 km (6:24 / km)
shoes: Ivov X-Talon 212

3 PM

orienteering 1:08:19 [2] 4.9 km (13:57 / km) +284m 10:49 / km
shoes: Ivov X-Talon 212

Modified training @ Westmoreland. Mostly walking and some jogging, more precise map reading. Beautiful terrain which I couldn't really enjoy because I was very tired and my legs were about to give up

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